AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Expert: Rich Ruffing Date: 7/4/2007 Subject: tight lower body
Question QUESTION: hello there
Every part of my lower body is tight. Pelvis, hamstrings , claves quads etc. I have been told that stretching well remove this tightness.
However i have tried stretching which initially makes me feel more flexible but the next day i am very tight again.
I was wondering if you could advise me on how to combat this problem. I am only 17!!! This is really hampering my sports performance.
Many thanks
Joe
ANSWER: Hi Joe. Three things I want to point out. First, stretching is just like any strength training program. It has to be done consistently in order to make any improvements. Most people will workout for an hour, then spend five mnutes afterwards stretching. This isn't going to get it done.
Second, you could probabaly use some soft tissue work (ART, massage, or slef myofascial release) in order to break up any adhesions or trigger points that may have formed. These will inhihbit your flexibiblity.
Third, there is no carry over bewteen static flexibility (fixed positions held for a certain amount of time) and dynamic flexibility (flexibility through an active range of motion) which is more correlated to atheltic performance. This is where more of your empahais should be.
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QUESTION: Thank you for the quick reply rich
I would just like to ask you how frequently i should do the static and dynamic stretches i.e reps, sets , should i do them everyday?
Thanks again
Joe
Answer You should spend about 8-10 minutes on dynamic stretching before each workout. I would also focus on static stretching the hip flexors, piriformis, and calves before. These are common tight areas and can really hinder performance. Other static stretching can be done on a daily basis.
