Extreme stretching/weighted facial stretching on off days?

[Jahcuree]

Extreme stretching/weighted facial stretching on off days?

Just curious if anyone sees benefits to doing this on off/recovery days in addition to after the muscle group being trained?

Thanks big boys!!!

[Twist]

WHat is it? I'm intersted

[maxdose]

Sounds similar to FST 7-fascial stretching.

[Jahcuree]

Yeah, its similar to FST-7 stretching i believe, do a search on Doggcrapp or DC stretching also.

The reasoning behind it is to stretch the fascia as to allow for more room for growth.

It sounds good in theory and tons of people claim to get great results from it so im trying it out. You can find better info on it out on the web

[DSM4Life]

[ReX357]

FST 7 worked wonders for me. I recommend it.

[FireGuy]

Fascia strestching is very painful but is definately beneficial for muscle growth.

[HawaiianPride.]

do a search on Doggcrapp or DC stretching also.

Chest Stretch

Ham Stretch

Lat Stretch

Shoulder Stretch

Tricep Stretch

[HawaiianPride.]

Defrancos Upper Body Warmup
http://www.youtube.com/watch?v=cgxr6xAB5ZM

[Atomini]

I tried fascial stretching once and I think it was beneficial, but it started giving me bad stretch marks on my skin on the muscle areas I was stretching it, so I stopped.

[Jahcuree]

Awesome post HP, thx. What u think about it on off days though? no point?

[HawaiianPride.]

Off days will work. More in regards to J.D.

Joe D’s “Agile Eight”

#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.

IT Band Foam Roll

#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.


Adductor Foam Roll (mid position)

#3 – Glute/Piriformis Myofacial release w/ static stretch
http://www.youtube.com/watch?v=HWfnAUsYUTI

#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.
http://www.youtube.com/watch?v=tiA0-...ext=1&index=41
*The video below demonstrates exercises 4-7. Make sure you really focus on achieving a big range of motion with all these exercises. Don’t just go through the motions!



#8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.



If performed 5-7 days a week, I guarantee this simple routine will make a huge difference in how you feel and how you move! This routine can be performed at home before you leave for work, school, practice, etc. Or you can perform it at the gym before training. The bottom line is that there’s NO EXCUSE for not fitting this quick routine into your daily schedule."

[HitIt]

One thing I don't do enough of: stretching. Thanks for the post bros.

[FireGuy]

Fascia stretching and range of motion stretching are two totally different things. Fascia is almost always performed by another person (foam roller can work but not as effective)and involves DEEP muscle tissue massage and is extremely painful.

[FireGuy]

Google "rolfing" for some great info on it.

[stack_it]

Isn't that what synthol does only on a more extreme level?


I'm gonna try the fascia stretching once my buddy moves back up here since it requires two people.

[operationgetbig]

this type of stretching definitely helps. make sure you ease into it. i used to do this when i was doing DC training. i injured myself during dc training during one of my rest pause sets. i recovered but now i stay away from rest pause sets. the stretching helped a lot IMO

[Dobie-BOY]

stretching induces prostaglandin production leading to increased muscle size. so how can you be sure that the gains are not from the PG's? I guess it doesnt really matter as long as the muscle gets bigger.