How do you stay flexible?

[tlcr1212]

I know that heavy lifting can lead to a decrease in flexibility, especially as tendons move to keep muscles in a more contracted state (I think it allows for a quicker "twitch", not sure though). How do you make sure you stay flexible? I try to do full static stretching after workouts. I thought about mobility stuff, but I can't seem to find an easy guide, and - does mobility help with flexibility? I'm on a dance team that requires some flexibility, so I want to make sure I'm not losing it as I increase the weights. Suggestions?

Thanks in advance.

[bkklift]

It is a myth that weight training leads to inflexibility. It is possible to decrease muscle length, which leads to decreased flexibility if you perform multiple reps with a decreased range of motion.

If you perform the exercises in SL5x5 correctly, through the full range of motion (think squatting to and past parallel here ) then you will not reduce flexibility. In fact, chances are you will actually increase it.

Dynamic stretches before and static stretches after training will also be of benefit.

[tlcr1212]

Oh. Whoops. I'll look up some dynamic stretches and do those. Thanks!

[MidLifter]

myofascial release, via tennis ball, keeps muscles loose enough for the full range of motion.

[Tobman]

Yoga, there is nothing like it.

[Satch]

After using this program for the past 4 months I have noticed an increase in flexiblity and range of motion. I would attribute this to the squats.

A brief bit about me. I am 48 yrs old. I have a disk removed from C6/7 and a ruptured L5/S1 lower back. No surger on the lower back. I have been able to recover from it through physical therapy for the past 5 years. I had the neck disk removed 12 years back due to muscle recruitment problems. I have worked out most of my life rigrously running, biking, swimming, lifting, martial arts, etc... Father time does wear on the body if abused - or not!

I have found this program to improve my strength and overall fitness along with some weight loss (10lbs).

I doubt I will get too heavy but will progress linearly as the 5X5 routine gets easier for each respective excersise.

In addtion, my wife who is a physician (rheumatologist) is working out with me and is most impressed with her respective gains.

Best wishes to all here.

Satch

[micrguy]

I'm 42 and a relative newcomer to lifting on a regular basis, so I have the same issue. To stay flexible and stretch out, I have been doing a modified version of Steve Maxwell's Daily Dozen. You can Google it or look it up on Youtube. Just drink a big glass of water when you first wake up, spend 10 minutes doing your daily dozen and you will feel a little looser. These exercises are joint mobility exercises, not stretches so the point is to get blood flow to your joints first thing in the morning. I have noticed a big difference in how my knees feel, I have had knees that make cracking noises walking up stairs for the past 25 years. When I started doing the daily dozen, within 3 weeks most of the noise from my knees went away.

[wrenchhands]

Unlike strength or speed or agility or endurance or hand eye coordination, I was born with an aptitude for flexibility.