לא יודע... אני עושה כמה תנועות קלות בלבד להכין תגוף וישר נכנס בשיא הכוח... סט ראשון 70 אחוז ממשקל עבודה סט אחרון עם פול כוח..

אבל מה בנוגע לגמישות? חשוב לעשות מתיחות בשביל לשמור על רמת הגמישות של השריר. לא ככה?

עכשיו יבוא איזה Hell אחד שיאמר שהוא כבר 50 שנה עושה מתיחות לפני אימון כמו שסבא שלו עשה לפניו והוא מרגיש עם זה סבבה ולכן המחקרים האלה שווים לתחת כי כולם שחיפים

אם אני זוכר נכון, ותקן אותי אם אני טועה, הפרוטקול מתיחות ב Doggcrapp הוא ביצוע של מתיחות לאחר סט עד לסף הכאב ומעבר (pain threshold) במשך כ 50 שניות.
אני לא חושב שיש הרבה מידע על זה מהיבט המחקרי (במיוחד לאור התועלת שדנטה מייחס לזה), נראה לי שנתקלתי בכמה מחקרים שעסקו בביצוע מתיחות נרחבות בעצימות גבוהה הבעיה היא שאם אני זוכר נכון המתיחות בוצעו לפני הפעילות. אני ינסה למצוא אותם.

כן, אלה המתיחות. :D

אז רגע, אם מתיחות וחימום לא הכרחיים, אז למה הרבה פעמים בבי"ס, שיש בוחן לריצת 60 מטר, בערך באמצע הריצה ה-quads נתפס חזק מאוד?

אף אחד לא אמר שחימום לא הכרחי, להפך, הוא מאוד חשוב, אבל הוא צריך להיות ספציפי לאותה מטרה שאתה הולך לאמן.
מתיחות כמו שראית, לא הכרחיות.

אין שום דרך להסתמך או בכלל להגיב על האנקדוטה שהבאת. מהמחקרים עולה שאין חשיבות לחימום (בהכללה גם מתיחות) במניעת פציעות ולמתיחות כשלעצמם אין שום חשיבות כמשפרי ביצועים.
אני מצרף עוד כמה מחקרים בנושא.

Dynamic vs. static-stretching warm up: the effect on power and agility performance.

McMillian DJ, Moore JH, Hatler BS, Taylor DC.
United States Military Academy, West Point, USA. danny.mcmillian@us.army.mil
The purpose of this study was to compare the effect of a dynamic warm up (DWU) with a static-stretching warm up (SWU) on selected measures of power and agility. Thirty cadets at the United States Military Academy completed the study (14 women and 16 men, ages 18-24 years). On 3 consecutive days, subjects performed 1 of the 2 warm up routines (DWU or SWU) or performed no warm up (NWU). The 3 warm up protocols lasted 10 minutes each and were counterbalanced to avoid carryover effects. After 1-2 minutes of recovery, subjects performed 3 tests of power or agility. The order of the performance tests (T-shuttle run, underhand medicine ball throw for distance, and 5-step jump) also was counterbalanced. Repeated measures analysis of variance revealed better performance scores after the DWU for all 3 performance tests (p < 0.01), relative to the SWU and NWU. There were no significant differences between the SWU and NWU for the medicine ball throw and the T-shuttle run, but the SWU was associated with better scores on the 5-step jump (p < 0.01). Because the results of this study indicate a relative performance enhancement with the DWU, the utility of warm up routines that use static stretching as a stand-alone activity should be reassessed.
PMID: 16937960 [PubMed - indexed for MEDLINE]

Acute effects of different warm-up protocols with and without a
weighted vest on jumping performance in athletic women.

Thompsen AG, Kackley T, Palumbo MA, Faigenbaum AD.
Department of Exercise Science and Physical Education, University of Massachusetts, Boston 02125, USA.
The purpose of this study was to examine the acute effects of 3 different warm-up protocols with and without a weighted vest on vertical jump (VJ) and long jump (LJ) performance in athletic women. Sixteen subjects (19.7 +/- 1.4 years, 67.0 +/- 10.7 kg, 165.7 +/- 11.4 cm) participated in 3 testing sessions in random order on 3 nonconsecutive days. Prior to the testing of the VJ and LJ, the subjects performed 1 of the following 10-minute warm-up protocols: (a) low- to moderate-intensity stationary cycling followed by 4 lower-body static stretches (SS) (3 x 20 seconds); (b) 12 moderate- to high-intensity dynamic exercises (DY); and (c) the same 12 dynamic exercises with a weighted vest (10% of body mass) worn for the last 4 exercises (DYV). Analysis of the data revealed that VJ performance was significantly greater (p < 0.05) following DYV (43.9 +/- 6.7 cm) and DY (43.6 +/- 6.5 cm) as compared to SS (41.7 +/- 6.0 cm). Long jump performance was significantly greater (p < 0.05) following DYV (186.8 +/- 19.5 cm) as compared to DY (182.2 +/- 19.1 cm), which in turn was significantly greater (p < 0.05) than performance following SS (177.2 +/- 18.8 cm). Warm-up protocols that include dynamic exercise may be a viable method of enhancing jumping performance in athletic women as compared to stationary cycling and static stretching. In addition, these data suggest that it may be desirable for athletic women to perform dynamic exercises with a weighted vest on some movements prior to the performance of the long jump.
PMID: 17313270 [PubMed - indexed for MEDLINE]

Effects of running, static stretching and practice jumps on explosive force production and jumping performance.

Young WB, Behm DG.
School of Human Movement and Sport Sciences, University of Ballarat, Ballarat, Victoria, Australia. w.young@ballarat.edu.au
AIM: The interaction between running, stretching and practice jumps during warm-up for jumping tests has not been investigated. The purpose of the present study was to compare the effects of running, static stretching of the leg extensors and practice jumps on explosive force production and jumping performance. METHODS: Sixteen volunteers (13 male and 3 female) participated in five different warm-ups in a randomised order prior to the performance of two jumping tests. The warm-ups were control, 4 min run, static stretch, run + stretch, and run + stretch + practice jumps. After a 2 min rest, a concentric jump and a drop jump were performed, which yielded 6 variables expressing fast force production and jumping performance of the leg extensor muscles (concentric jump height, peak force, rate of force developed, drop jump height, contact time and height/time). RESULTS: Generally the stretching warm-up produced the lowest values and the run or run + stretch + jumps warm-ups produced the highest values of explosive force production. There were no significant differences (p<0.05) between the control and run + stretch warm-ups, whereas the run yielded significantly better scores than the run + stretch warm-up for drop jump height (3.2%), concentric jump height (3.4%) and peak concentric force (2.7%) and rate of force developed (15.4%). CONCLUSION: The results indicated that submaximum running and practice jumps had a positive effect whereas static stretching had a negative influence on explosive force and jumping performance. It was suggested that an alternative for static stretching should be considered in warm-ups prior to power activities.
PMID: 12629458 [PubMed - indexed for MEDLINE]



A randomized trial of preexercise stretching for prevention of lower-limb injury.

Pope RP, Herbert RD, Kirwan JD, Graham BJ.
Physiotherapy Department, Kapooka Health Centre, New South Wales, Australia. Rodney.Pope.69210450@army.defence.gov.au
PURPOSE: This study investigated the effect of muscle stretching during warm-up on the risk of exercise-related injury. METHODS: 1538 male army recruits were randomly allocated to stretch or control groups. During the ensuing 12 wk of training, both groups performed active warm-up exercises before physical training sessions. In addition, the stretch group performed one 20-s static stretch under supervision for each of six major leg muscle groups during every warm-up. The control group did not stretch. RESULTS: 333 lower-limb injuries were recorded during the training period, including 214 soft-tissue injuries. There were 158 injuries in the stretch group and 175 in the control group. There was no significant effect of preexercise stretching on all-injuries risk (hazard ratio [HR] = 0.95, 95% CI 0.77-1.18), soft-tissue injury risk (HR = 0.83, 95% CI 0.63-1.09), or bone injury risk (HR = 1.22, 95% CI 0.86-1.76). Fitness (20-m progressive shuttle run test score), age, and enlistment date all significantly predicted injury risk (P < 0.01 for each), but height, weight, and body mass index did not. CONCLUSION: A typical muscle stretching protocol performed during preexercise warm-ups does not produce clinically meaningful reductions in risk of exercise-related injury in army recruits. Fitness may be an important, modifiable risk factor.
PMID: 10694106 [PubMed - indexed for MEDLINE]

Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature.

Shrier I.
Centre for Clinical Epidemiology and Community Studies, SMBD-Jewish General Hospital, Montreal, Quebec, Canada.
OBJECTIVE: To evaluate the clinical and basic science evidence surrounding the hypothesis that stretching immediately before exercise prevents injury. DATA SOURCES AND SELECTION: MEDLINE was searched using MEDLINE subject headings (MeSH) and textwords for English- and French-language articles related to stretching and muscle injury. Additional references were reviewed from the bibliographies, and from citation searches on key articles. All articles related to stretching and injury or pathophysiology of muscle injury were reviewed. Clinical articles without a control group were excluded. RESULTS: Three (all prospective) of the four clinical articles that suggested stretching was beneficial included a cointervention of warm-up. The fourth study (cross-sectional) found stretching was associated with less groin/buttock problems in cyclists, but only in women. There were five studies suggesting no difference in injury rates between stretchers and nonstretchers (3 prospective, 2 cross-sectional) and three suggesting stretching was detrimental (all cross-sectional). The review of the basic science literature suggested five reasons why stretching before exercise would not prevent injuries. First, in animals, immobilization or heating-induced increases in muscle compliance cause tissues to rupture more easily. Second, stretching before exercise should have no effect for activities in which excessive muscle length is not an issue (e.g., jogging). Third, stretching won't affect muscle compliance during eccentric activity, when most strains are believed to occur. Fourth, stretching can produce damage at the cytoskeleton level. Fifth, stretching appears to mask muscle pain in humans. CONCLUSION: The basic science literature supports the epidemiologic evidence that stretching before exercise does not reduce the risk of injury.
PMID: 10593217 [PubMed - indexed for MEDLINE]

Prevention of running injuries by warm-up, cool-down, and stretching exercises.

van Mechelen W, Hlobil H, Kemper HC, Voorn WJ, de Jongh HR.
Department of Health Science, Faculty of Human Movement Sciences, Vrije Universiteit, Amsterdam, The Netherlands.
The purpose of this study was to evaluate the effect of a health education intervention on running injuries. The intervention consisted of information on, and the subsequent performance of, standardized warm-up, cool-down, and stretching exercises. Four hundred twenty-one male recreational runners were matched for age, weekly running distance, and general knowledge of preventing sports injuries. They were randomly split into an intervention and a control group: 167 control and 159 intervention subjects participated throughout the study. During the 16-week study, both groups kept a daily diary on their running distance and time, and reported all injuries. In addition, the intervention group was asked to note compliance with the standardized program. At the end of the study period, knowledge and attitude were again measured. There were 23 injuries in the control group and 26 in the intervention group. Injury incidence for control and intervention subjects was 4.9 and 5.5 running injuries per 1000 hours, respectively. The intervention was not effective in reducing the number of running injuries; it proved significantly effective (P < 0.05) in improving specific knowledge of warm-up and cool-down techniques in the intervention group. This positive change can perhaps be regarded as a first step on the way to a change of behavior, which may eventually lead to a reduction of running injuries.
PMID: 8238713 [PubMed - indexed for MEDLINE]

תודה שיקו, קבל ח"ח.

טוב, קראתי הכל ויש שני מחקרים שאולי מענינים קצת יותר:
לפי הראשון ,הניתור נפגע ממתיחות PNF ומתיחות סטטיות ופחות אחרי מתיחות דינמיות.
לפי השני:
A 2 x 6 repeated measures analysis of variance revealed a significant overall linear trend (p < or = 0.05) with a general tendency toward reduction in jump height when examined in the following analysis entry order: WR, EJ, DAEJ, DA, SSEJ, and SS

כלומר ,גם מתיחות דינמיות פוגעות בביצוע ,יחסית לחימום ספציפי והניחוש שלי הוא שבגלל שבקפיצה יש שלב שבו השריר נמתח מעט בנחיתה ,אז הקפיצה עצמה היתה פחות יעילה כחימום מהריצה לבד.
מסקנה: מי שאומר שצריך להתחמם עם מתיחות דינמיות כנראה טועה.

כמה מחקרים שמצאתי בנושא של מתיחות דינמיות. בנוסף למחקרים בהודעה שלך מצאתי מחקרים שעל פניו (צריך לקרוא את חלקם בצורה מלאה יותר) נראה שהעניין קצת שנוי במחלוקת.

Effects of differential stretching protocols during warm-ups on high-speed motor capacities in professional soccer players.

Little T, Williams AG.
Sport, Health, and Exercise, Staffordshire University, Staffordshire, UK.
The purpose of this study was to examine the effects of different modes of stretching within a pre-exercise warm-up on high-speed motor capacities important to soccer performance. Eighteen professional soccer players were tested for countermovement vertical jump, stationary 10-m sprint, flying 20-m sprint, and agility performance after different warm-ups consisting of static stretching, dynamic stretching, or no stretching. There was no significant difference among warm-ups for the vertical jump: mean +/- SD data were 40.4 +/- 4.9 cm (no stretch), 39.4 +/- 4.5 cm (static), and 40.2 +/- 4.5 cm (dynamic). The dynamic-stretch protocol produced significantly faster 10-m sprint times than did the no-stretch protocol: 1.83 +/- 0.08 seconds (no stretch), 1.85 +/- 0.08 seconds (static), and 1.87 +/- 0.09 seconds (dynamic). The dynamic- and static-stretch protocols produced significantly faster flying 20-m sprint times than did the no-stretch protocol: 2.41 +/- 0.13 seconds (no stretch), 2.37 +/- 0.12 seconds (static), and 2.37 +/- 0.13 seconds (dynamic). The dynamic-stretch protocol produced significantly faster agility performance than did both the no-stretch protocol and the static-stretch protocol: 5.20 +/- 0.16 seconds (no stretch), 5.22 +/- 0.18 seconds (static), and 5.14 +/- 0.17 seconds (dynamic). Static stretching does not appear to be detrimental to high-speed performance when included in a warm-up for professional soccer players. However, dynamic stretching during the warm-up was most effective as preparation for subsequent high-speed performance.
PMID: 16503682 [PubMed - indexed for MEDLINE]



Effects of static stretching for 30 seconds and dynamic stretching on leg extension power.

Yamaguchi T, Ishii K.
Laboratory of Human Performance and Fitness, Graduate School of Education, Hokkaido University, Sapporo, Japan. taichi19@edu.hokudai.ac.jp
The purposes of this study were to clarify the effects of static stretching for 30 seconds and dynamic stretching on leg extension power. Eleven healthy male students took part in this study. Each subject performed static stretching and dynamic stretching on the 5 muscle groups in the lower limbs and nonstretching on separate days. Leg extension power was measured before and after the static stretching, dynamic stretching, and nonstretching. No significant difference was found between leg extension power after static stretching (1788.5 +/- 85.7 W) and that after nonstretching (1784.8 +/- 108.4 W). On the other hand, leg extension power after dynamic stretching (2022.3 +/- 121.0 W) was significantly (p < 0.01) greater than that after nonstretching. These results suggest that static stretching for 30 seconds neither improves nor reduces muscular performance and that dynamic stretching enhances muscular performance.
PMID: 16095425 [PubMed - indexed for MEDLINE]

Ballistic stretching increases flexibility and acute vertical jump height when combined with basketball activity.

Woolstenhulme MT, Griffiths CM, Woolstenhulme EM, Parcell AC.
Human Performance Research Center, Brigham Young University, Provo, UT 84602, USA.
Stretching is often included as part of a warm-up procedure for basketball activity. However, the efficacy of stretching with respect to sport performance has come into question. We determined the effects of 4 different warm-up protocols followed by 20 minutes of basketball activity on flexibility and vertical jump height. Subjects participated in 6 weeks (2 times per week) of warm-up and basketball activity. The warm-up groups participated in ballistic stretching, static stretching, sprinting, or basketball shooting (control group). We asked 3 questions. First, what effect does 6 weeks of warm-up exercise and basketball play have on both flexibility and vertical jump height? We measured sit and reach and vertical jump height before (week -1) and after (week 7) the 6 weeks. Flexibility increased for the ballistic, static, and sprint groups compared to the control group (p < 0.0001), while vertical jump height did not change for any of the groups. Our second question was what is the acute effect of each warm-up on vertical jump height? We measured vertical jump immediately after the warm-up on 4 separate occasions during the 6 weeks (at weeks 0, 2, 4, and 6). Vertical jump height was not different for any group. Finally, our third question was what is the acute effect of each warm-up on vertical jump height following 20 minutes of basketball play? We measured vertical jump height immediately following 20 minutes of basketball play at weeks 0, 2, 4, and 6. Only the ballistic stretching group demonstrated an acute increase in vertical jump 20 minutes after basketball play (p < 0.05). Coaches should consider using ballistic stretching as a warm-up for basketball play, as it is beneficial to vertical jump performance.
PMID: 17194248 [PubMed - indexed for MEDLINE]

The acute effects of static and ballistic stretching on vertical jump performance in trained women.

Unick J, Kieffer HS, Cheesman W, Feeney A.
Department of Health and Human Performance, Messiah College, Grantham, Pennsylvania 17027, USA.
Traditionally stretching has been included as part of a warm-up that precedes athletic participation. However, there is mixed evidence as to whether stretching actually enhances or hinders athletic performance. Therefore, the purpose of this study was to examine the acute effects of static (SS) and ballistic stretching (BS) on vertical jump (VJ) performance and to investigate whether power was altered at 15 and 30 minutes after stretching. Sixteen actively trained women performed a series of vertical jumps (countermovement and drop jumps) after an initial nonstretching (NS) session and after participating in BS and SS sessions that were conducted in a balanced and randomized order. The results indicated that there was no significant difference (p < 0.05) in VJ scores as a result of static or ballistic stretching, elapsed time, or initial flexibility scores. This suggests that stretching prior to competition may not negatively affect the performance of trained women.
PMID: 15705036 [PubMed - indexed for MEDLINE]

זאת אומרת שאני צריך להתחנף לספרנית כדי שתראה לי איך נכנסים לרשת הזאת? אוקי...

בכל אופן, ממבט ראשון חטוף מאוד,כל המחקרים ,אולי למעט אחד מאלה שהבאת לא השוו את המתיחות לניתור עם חימום דינמי רגיל (בלי מתיחות), כך שאין ממש דרך לדעת אם זה עוזר פחות, אותו דבר, או יותר. באחד המחקרים שהדגשתי כן עשו את זה ויצא שמתיחות דינמיות עדיפות על הסטטיות, אבל פחות יעילות מחימום דינמי רגיל ולכן אני לא בטוח שיש סתירה...
צריך לשים לב שההבדל בינהן לחימום הדינמי היה קטן מאוד כך שיכול להיות שהן משפרות ביצועים, אבל פחות.

צריך לבדוק מה ההשפעה שלהן על רפלקס המתיחה ועל איבר הכישור (muscle spindle), ביחד עם איך בדיוק הקפיצות נעשו, זה יכול להסביר חלק מהסתירה בתוצאות...

shikoLM - אשמח ממך להתייחסות למחקר המלא שפירסמתי פה בלינק מתחת שקצת נוגד כמה טענות שפירסמת פה , זהו מחקר חדש שהצלחתי להביא

http://ilshare.net/files/923137025.pdf

משה אני מקבל הודעה על קובץ פגום כשאני מנסה לפתוח את הקישור.
בנוגע לסיכום שהעלת להבנתי לא מדובר במחקר אלא בסוג של סקירה. אמנם נכון שמתיחות דינמיות מורידות "מהנוקשות" של הגידים (מה שיכול להשפיע על הביצועים אבל זה נושא אחר) אבל לא יצא לי להיתקל במחקר שהראה קשר ישר בין העניין המדובר למניעת פציעות.
אם יש בסקירה קישור למחקר שכזה אשמח אם תעלה אותו.

Effect of static and ballistic stretching on the muscle-tendon tissue properties.

Mahieu NN, McNair P, De Muynck M, Stevens V, Blanckaert I, Smits N, Witvrouw E.
Department of Rehabilitation Sciences and Physiotherapy; Faculty of Medicine and Health Sciences, Ghent University, Ghent, Belgium. Nele.Mahieu@UGent.be
PURPOSE: Many studies have been undertaken to define the effects of static and ballistic stretching. However, most researchers have focused their attention on joint range-of-motion measures. The objective of the present study was to investigate whether static- and ballistic-stretching programs had different effects on passive resistive torque measured during isokinetic passive motion of the ankle joint and tendon stiffness measured by ultrasound imaging. METHODS: Eighty-one healthy subjects were randomized into three groups: a static-stretch group, a ballistic-stretch group, and a control group. Both stretching groups performed a 6-wk stretching program for the calf muscles. Before and after this period, all subjects were evaluated for ankle range of motion, passive resistive torque of the plantar flexors, and the stiffness of the Achilles tendon. RESULTS: The results of the study reveal that the dorsiflexion range of motion was increased significantly in all groups. Static stretching resulted in a significant decrease of the passive resistive torque, but there was no change in Achilles tendon stiffness. In contrast, ballistic stretching had no significant effect on the passive resistive torque of the plantar flexors. However, a significant decrease in stiffness of the Achilles tendon was observed in the ballistic-stretch group. CONCLUSION: These findings provide evidence that static and ballistic stretching have different effects on passive resistive torque and tendon stiffness, and both types of stretching should be considered for training and rehabilitation programs.
PMID: 17473776 [PubMed - indexed for MEDLINE]

http://www.f2h.co.il/870249

Br J Sports Med 2007;41:224–226. doi: 10.1136/bjsm.2006.034165

טוב מצטער להקפיץ אבל לא הייתי באתר הרבה זמן ורק עכשיו ראיתי את הפוסט הזה.

בנוגע למתיחות קיצונית או Extreme Stretching או מתיחות פאשיה או איך שלא תקרא לזה,
אני אישית עבדתי עם מתיחות כאלה לפני איזה שנה. הייתי עושה סט אחד של מתיחות ממש ממש קשות בסוף כל תרגיל במשך איזה 30 שניות. אני יכול להגיד שזה הביא לי:
א. גדילה מואצת מאוד לגב (יותר מ10 ס"מ תוך 4 חודשים בערך). וזה עוד אחרי שהגב גדל קצת. אבל אני חייב לומר שהייתי אחרי ירידה של כ5-7 ס"מ מהיקף הגב עקב חיטוב רע.
ב. גדילה יותר טובה (לדעתי - ביחס למה שהיה לפני) בשאר הגוף - אבל במיוחד בגב.
ג. גמישות :)

אני מאוד בעד הנושא אבל שתדעו שזה יכול לגרום להרבה העיות כי מתיחות שכאלה שמגיעות לרמה של כאבים מטורפים יכולות לגרום גם לפציעות לכן חשוב שכל כמה זמן תעשו הפסקה של שבועיים מהמתיחות. בנוסף, עדיך שלא לשלב את המתיחות עם אימון בעצימות גבוהה אלא אם כן תעשו כל חודש הפסקה מהעצימות ותקחו איזה שבועיים של עבודה קלילה. אני עשיתי ככה: שילוב של HIT עם מתיחות חזקות מאוד - קשה לתפקד אחרי אימון כזה. בכל מקרה - אני בעד!

אגב, מתיחות כאלה מזוהות גם עם זיכרון שריר. קו המחשבה הוא שבעצם כשאנו מתאמנים אז הגדילה של השריר גורמת לרקמות שונות להימתח. לכן, כשאנו חוזרים להאתמן אחרי ירידה במאסת השריר יותלר קל - כי הריקמה כבר מתוחה.

הנה עוד מידע בנושא למי שמתעניין:
http://www.abcbodybuilding.com/magaz...stretching.htm

איפה נעלמת יחנטריש?

אני חייב לציין ש this is one big fuckin informative post

קראתי בערך עד עמוד 6, יותר רפרפתי ולא הצלחתי להגיע לתשובה החלטית: למתוח או לא למתוח לפני ובסוף אימון? בהנחה שאני עושה בכל תרגיל שאני מבצע סט ראשון של 50% ממשקל העבודה, זה בעצם נותן חימום מדוייק לכל שריר בתרגיל.

נ.ב
מצטער על ההקפצה הענקית אני פשוט חייב להבין את הנושא לתומו פעם אחת ולתמיד, חוצמזה הנושא הזה חייב להיות בנעוצים כדי שכל החדשים יקראו על זה.

להזיק זה לא יכול.
אני אישית עושה מתיחות ולא יודע אם זה פסיכולוגית או לא, זה עוזר.

כן ראיתי את הפלאסיבו בסיפור, גם אני תמיד הייתי מבצע מתיחות ועדיין מבצע, העניין הוא שיש תגובות כאן באשכול שאומרות שזה עלול אף לפגוע באפקטיביות האימון כי אתה מאמץ את השריר וגומר לו חלק מהכוח במתיחה.

עפ"י המחקרים העדכניים, מתיחות לא מועילות לאימון (בהנחה שהמטרה שלכם היא לא שיפור גמישות), ואף יותר מזה, הן עלולת לגרוע מטיב האימון מכיוון שהן מחלישות את יצוב המפרק ומפחיתות את יכולת פיתוח הכח של השריר (בגלל האלמנט האלסטי של השריר).

הקישור לאשכול נמצא תחת אשכול אחד נעוץ שמרכז את כל הנושאים החשובים.
http://www.israelbody.com/showthread.php?t=15599

אי אפשר לנעוץ את כל האשכולות האלה כי אז העמוד הראשון יהיה מלא בנעוצים עד 0 מקום.

אם אני מבצע מתיחות להמסטרניג לשם גמישות בסוף האימון זה לא פוגע נכון?

אז לסיכום: לבצע סיבובי מפרקים לפני כניסה לאימון ( סיבובי זרועות, כתפיים, צוואר, מותניים) זה יעיל?
מתיחות סטאטיות = מיותר ?