45+ active people... tell me about your stretching routine

[Anonymous]

If you are very active and do higher intensity workouts (running, weights, HIIT, etc) tell me about your stretching routine to keep your body in good shape. What "maintenance" do you do in a week to support the rigorous stuff?

[Anonymous]

Yoga 2-3x/week + 10-15 minutes of exercises nightly (while watching tv) from “Built to Run” by Kelly Starrett.

[Anonymous]

51. I run, do HITT and weight train 5-6 days a week.

I do 2-3 min (at most, usually less) of mobility as soon as I get out of bed every day. Downward dog, child's pose, cobra, etc. I do hip mobility for a few minutes every time before I work out. Sometimes upper body too but I have hip issues. I stretch for about 5 minutes after every workout. Some days it's less but I stretch every single time after. I've learned the hard way that not stretching is not worth the time savings. I basically just stretch the things that are tight that day.

[Anonymous]

Anonymous wrote:51. I run, do HITT and weight train 5-6 days a week.

I do 2-3 min (at most, usually less) of mobility as soon as I get out of bed every day. Downward dog, child's pose, cobra, etc. I do hip mobility for a few minutes every time before I work out. Sometimes upper body too but I have hip issues. I stretch for about 5 minutes after every workout. Some days it's less but I stretch every single time after. I've learned the hard way that not stretching is not worth the time savings. I basically just stretch the things that are tight that day.

Can you explain a little more what you do for hip mobility? I'm trying to work on this, but can't really get into a groove on consistency and the right movements.

[Anonymous]

Anonymous wrote:

Anonymous wrote:51. I run, do HITT and weight train 5-6 days a week.

I do 2-3 min (at most, usually less) of mobility as soon as I get out of bed every day. Downward dog, child's pose, cobra, etc. I do hip mobility for a few minutes every time before I work out. Sometimes upper body too but I have hip issues. I stretch for about 5 minutes after every workout. Some days it's less but I stretch every single time after. I've learned the hard way that not stretching is not worth the time savings. I basically just stretch the things that are tight that day.

Can you explain a little more what you do for hip mobility? I'm trying to work on this, but can't really get into a groove on consistency and the right movements.

Things like this: Just google hip mobility and there are tons of options.

https://www.instagram.com/p/C5gZfmhLhAj/?img_index=5

https://www.instagram.com/p/CKJl9Ewhe4p/?img_index=5

[Anonymous]

Sit in a deep squat for 6-10 cumulative minutes, broken up in 2-4 minute stretches (built up from 3 cumulative minutes in 45-60 second chunks). 5 days/week
McGill Big 3 for core stability. 3 days/week
Original 12 minute foundation training with Dr. Eric Goodman (for lower back, on YouTube) 2-3 days/week.
Stretch/mobility work for anything else that feels like it needs attention on a given day.

[Anonymous]

I love to foam roll for 30 minutes every day. I do not do HITT though...just Ashtanga yoga. Although it's so difficult it could almost pass for a HITT workout.

[Anonymous]

I’m not the OP but this is all very helpful!

[Anonymous]

Maybe I’m not old enough for this, as I’m 40..

I do a couple HIIT classes per week and list weights a couple more times a week. I just stretch for a few minutes before and after class, or sprints, or intervals.

When im weight training, I stretch that muscle group quickly between sets then longer when finished. I’m pretty flexible. But also a former dancer, so maybe some element of muscle memory

[Anonymous]

Stretching alone isn’t going to do much unless it’s very intentional and you have a serious mobility issue. You need strength through range of motion. That can be accomplished somewhat through some yoga poses but also functional movements like kettlebell or sumo squatting, kettlebell swings, Turkish get ups or any number of functional strength training movements - like McGill big 3 mentioned above. Overall hip strength is also overlooked by inexperienced runners and explains most of the injuries other than mileage or intensity ramp up too quickly.

[Anonymous]

"Mobility" exercises seem to be the current trend or either the algorithms are sending that content my way.

I've tried a few workouts labeled specifically for mobility and the moves are uncomfortable to me, which probably means I really need to do them but I don't like it! Same for long stretching routines.