Extreme Stretches (courtesy of the Inhuman one) - Page 7

CONSTRUCTiCON · 10-31-2005, 03:49 PM

I have sort of a concern regarding the chest stretch...

I use 75lb DB's and have no problem strengthwise holding them and getting a killer stretch. Problem is, once I near the 50+ second mark, my right forearm, top part close to the inside of the elbow, starts BURNING like hell as if someone was holding a lighter to it.

It's a very, very sharp burning sensation on a very small area of the muscle. It doesn't feel normal, it's literarly like fire. BTW I'm right-handed...my left arm is fine during this stretch.

I know I could hold it longer if it wasn't for this burn.

Not sure if I'm describing this correctly. If not, I will try to clarify.

Is this normal? Are the weights too heavy?

DC, In-Human or anyone, please comment...

In-Human · 10-31-2005, 04:38 PM

You may have tendonitis coming on near your Elbow, are you keeping your wrist straight while holding the DBs, any other exercises bother this area, like Triceps or Pressing exercises...

CONSTRUCTiCON · 10-31-2005, 04:58 PM

Quote:

Originally Posted by In-Human

You may have tendonitis coming on near your Elbow, are you keeping your wrist straight while holding the DBs, any other exercises bother this area, like Triceps or Pressing exercises...

I'm no doctor (obviously) but I highly doubt it's even tendon related (I could be wrong though). I am keeping wrists straight and nicely balanced (I have tried varying the wrist angles but no difference). This burn never occurs during any other stretches/excercises...triceps/pressing movements are fine. Even this stretch is no problem UNTIL around the 50+ second mark, sometimes 55/60 seconds. It doesn't feel like anything related to the elbow joint itself, seems to be right on the forearm muscle.

After this stretch, I just massage the area with my thumb and I'm good to go for the rest of the workout.

I even try to concentrate to keep my forearms as relaxed as possible to avoid over-tensing it. What's annoying is that my left arm is fine.

Maybe I need some A.R.T.?

***EDIT***
Picture attached (not my arm). The burn hits in about the centre area of the yellow circle. Maybe this helps?

Big-Ron · 10-31-2005, 05:15 PM

Quote:

Originally Posted by In-Human

You may have tendonitis coming on near your Elbow, are you keeping your wrist straight while holding the DBs, any other exercises bother this area, like Triceps or Pressing exercises...

yeah thats what i was thinking, i had the same problem with my right rear delt on the hanging back stretch. Real localised burning sensation and over the last few years ive had all sorts of tendonitis issues with my shoulder.

CONSTRUCTiCON · 11-01-2005, 02:23 AM

Just did some research on tendonitis. It may very well be.

Thanks for the diagnosis In-Human...any recommendations on how to proceed?

I'm thinking to drop the DB's to 60lbs to see how that goes.

Big-Ron...Are you still having issues with this stuff or did you sort it out? Any tips?

drinu · 11-01-2005, 08:16 AM

how can one increase the quad stretch ,the one you hold to the bar and stretch forward like a sissy squat as i am going past 60 seconds as i am getting used to it

Future · 11-01-2005, 08:23 AM

Quote:

Originally Posted by CONSTRUCTiCON

Just did some research on tendonitis. It may very well be.

Thanks for the diagnosis In-Human...any recommendations on how to proceed?

I'm thinking to drop the DB's to 60lbs to see how that goes.

Big-Ron...Are you still having issues with this stuff or did you sort it out? Any tips?

PTAaron has a tendonitis/tendonosis post on here. Also, it is possible your scapula is pinching a nerve causing the pain in your arm.

CONSTRUCTiCON · 11-01-2005, 11:45 PM

Quote:

Originally Posted by Future

PTAaron has a tendonitis/tendonosis post on here. Also, it is possible your scapula is pinching a nerve causing the pain in your arm.

Thanks Future, read some of the tendonitis posts on here. Will try the chest stretch with reduced weight tomorrow, then probably opt for some ART.

I find it weird that it acts up during a stretch and not during any actual movements. Maybe it means that it's not so bad...at least yet.

TheUnlikelyHERO · 11-02-2005, 04:31 AM

I have a question - A couple years ago I had shoulder surgery and I don't think I would be able to do most of these stretches that involve rotating or stretching the shoulders (chest, shoulder, bicep, tricep, etc) What can I do then? Should I just start with very light weights and angles until I start feeling *bad* pain and not the good stretch pain?

Big-Ron · 11-02-2005, 07:11 PM

Quote:

Originally Posted by CONSTRUCTiCON

Big-Ron...Are you still having issues with this stuff or did you sort it out? Any tips?

I dropped the weight and switched to a close curl grip stretch, issues are completely cleared up.

In fact i truly believe that i get a better stretch and feel more SOLID in the close curl grip position.

Im back upto 110lbs hanging off me for a good 2mins now

Good luck with it bro, try lightening the load, when was the last time you cruised?

In-Human · 11-02-2005, 07:36 PM

Quote:

Originally Posted by TheUnlikelyHERO

I have a question - A couple years ago I had shoulder surgery and I don't think I would be able to do most of these stretches that involve rotating or stretching the shoulders (chest, shoulder, bicep, tricep, etc) What can I do then? Should I just start with very light weights and angles until I start feeling *bad* pain and not the good stretch pain?

I deal with many trainees who have injuries and have to start somewhere with the stretches, of course there are many other rehab exercises and stretches that can be done, its best to start off very light and do not over stretch, you will only cause more problems in the long run...

CONSTRUCTiCON · 11-03-2005, 11:08 AM

Quote:

Originally Posted by Big-Ron

I dropped the weight and switched to a close curl grip stretch, issues are completely cleared up.

In fact i truly believe that i get a better stretch and feel more SOLID in the close curl grip position.

Im back upto 110lbs hanging off me for a good 2mins now

Good luck with it bro, try lightening the load, when was the last time you cruised?

I actually just came off a 2 week cruise 3 weeks ago.

Went to chiropractor yesterday, he said he doesn't think it's tendonitis, instead I simply overtrained the particular area. He performed some ART on it...hurt like a beeyach.

Did my workout after that, and although very tender to the touch, and still painful when just flexing my arm, especially reverse-grip form, the forearm did not bother me at all during the entire workout.

For the chest stretch, I decided to use 40lbs instead of 75lbs DB's and was able to hold out for a full minute, and much wider, without even a hint of burn to the 'hot spot'.

So I'm a bit relieved for sure. Plan on upping the DB's by 5lbs each time to find out the current limit...then back down 5lbs from that and stay there until I feel the forearm is completely healed and take it from there.

Thanks for all input.

In-Human · 11-03-2005, 11:39 AM

You must remember on the weighted stretches we are not trying to use as much weight as possible as we are just trying to get the best stretch you can, so concentrate on the time not the weight, you get up to 60 seconds then go for 90 seconds with that same weight, and keep trying to push your elbows closer and closer to the floor as time goes on...

CONSTRUCTiCON · 11-03-2005, 11:58 AM

Quote:

Originally Posted by In-Human

You must remember on the weighted stretches we are not trying to use as much weight as possible as we are just trying to get the best stretch you can, so concentrate on the time not the weight, you get up to 60 seconds then go for 90 seconds with that same weight, and keep trying to push your elbows closer and closer to the floor as time goes on...

Point taken.

Big Jay · 11-03-2005, 01:34 PM

I LOVE these stretches. everyone should try them.

daveske · 11-08-2005, 05:22 AM

IH is it normal that my shulder region becomes very sore and very painful to prod for days after? i think my form on the stretch is pretty good. Elbows going as far down as possible, sternum up, weights close to armpit area so it isnt like a fly motion, yet i get terrible shulder pain the next day. My muscles near the front delt area above the armpit is so tender.
Am i doing it with too heavy a weight, or am i stretching too far?
Its working for my chest, because im not as sore the next day but my shoulder pain is starting to get very painful...

In-Human · 11-08-2005, 10:38 AM

dave, Where are you holding the DBs, are they close to your armpits, it sounds like maybe there are either to far out and maybe you are using to much weight...

ctgblue · 11-08-2005, 11:04 AM

Agreed, you can get a little out of your needed realm if you adhere to some of the early guidelines for weight.
I have to use about 1/2 of what I would call a good "work set" weight.
Ex, If I am using the 100's to 120's and getting a set of 8-10. I would use down around the 50's-60's for the stretch, I tried 70-75lbs and wound up with sore shoulders too.
I think you are better off to start a little light and go a little longer at first, then work your way up in weight.

**Doggcrapp** · 11-08-2005, 01:28 PM

Turn your palms toward your head slightly dave and dont have your elbows go straight out to the sides--have them go down at a 45-60 degree angle--this might cure this up for you here

daveske · 11-08-2005, 11:41 PM

Thank you, ill give that a shot.. I was thinking of taking it out of my routine altogether due to the pain, but ill remember.
-keep DB's close
-face palms slightly towards head
-45-60 deg angle (i think iv been doing this, ill focus more on it though)
-lighter weight. (iv been doing about 40-50% of what i would call a working set, but it is my FIRST times doing this stretch so ill go lower)

Thanks!

BULK_CITY · 11-09-2005, 01:30 AM

Quote:

Originally Posted by Doggcrapp

alternative shoulder tricep stretch

Can you explain this one in detail? I have tried this method as well as the dumbbell method for the tri strectch and I hate them both. I train solo so I have to drop the DB's which I can't always do (people get pissed lol), plus I dont really feel the strecth to well

I tried the dip way but I can't get it down right. When I tried it it really hurt my rotators/delts. How far down should I go? just plz explain this process in detail, thx!!

also, just curious, how long do you wait after back thickness do you do the lat sretch? I wait about 1 minutes and My grip goes usually afte r40 seconds... which is horrible and it hardly goes up

CONSTRUCTiCON · 11-28-2005, 12:41 PM

Just some words of caution for the smaller guys wanting to try DC Training...

My friend, who is 33 years old, about 5'6" @ 135lbs, wanted to try DC Training with me. I told him to take it easy and warned him it's recommended for advanced lifters, with an absolute minimum 2 hardcore years experience. He doesn't have any real solid experience but decided to try it anyway.

After a month or so, his elbows started hurting. He wasn't sure from what. The next time he did the tricep stretch, he realized that's what is causing it. He was only using about 25-30lbs DB's. So he started avoiding this stretch but his elbows still hurt for a while until present, it's been a few weeks now.

He went to the doctor, and doctor confirmed that this stretch was the culprit. He explained it to him by using the shape of the letter "A" as en example. Where the two bottom points would be his shoulder and wrist and the top point being his elbow, while the middle part would be the muscle. So basically he said that when the two bottom points are forced close together by the weight of the DB times the duration, the top point starts to loosen and seperate, or open up.

Now, even the doctor acknowledged that his size had something to do with it, because my friend mentioned that I'm quite a bit bigger than him and I don't seem to have any problem with the stretch. The doctor said that because of the size of my arm, the two bottom points of the "A" (wrist/shoulder) don't come nearly as close to eachother as his, and in turn, the muscle absorbs a lot of the stress that would otherwise be placed on the elbow joint and tendons.

Come to think of it, it makes a lot of sense. I remember now that when he would do this stretch, his forearm and upper arm would almost be parallel to eachother, practically no angle. Probably making the "A" want to turn into an "H"!!

Remember always listen to your body!

drinu · 12-02-2005, 08:01 AM

would a cable cross over stretch be a good substitute for db flyes ? and also is there any other good stretch for the shoulders as the one that is described in the program hurts more my wrists then shoulders

JustinMarquez · 12-17-2005, 10:42 PM

Constructicon, I underdstand that you are just giving an example of why DC is geared toward advanced lifters but I just wanted to give you a little bit of info about another tricep stretch your friend perhaps could get away with. I am sure you have seen or heard of this but I will explain it anyway for those of you who haven't. Basically, your arm is in the same postion as in the extreme stretch pic; however, you don't use a DB is this stretch. Lift your elbow as in the picture, while facing a wall just put your elbow onto the wall, now sort of lean down into the wall and try to feel around for the stretch this gives your tricep. I am sure you can visualize what I am talking about so if you can get into the stance, then I am sure you can get this stretch down. My description is vague but most of you guys probably already know this stretch. Anyhow, I prefer this one to the DB version, it seems to give me a better stretch. Also, since there is no weight essentially pulling your elbow apart, I imagine it is a bit safer to do.

In-Human · 12-18-2005, 02:02 PM

JM, That is a very old stretch for keeping flexible, not for aid in adding mass, this is why we do weighted extreme stretches...

10-31-2005, 04:38 PM	#152
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,114	You may have tendonitis coming on near your Elbow, are you keeping your wrist straight while holding the DBs, any other exercises bother this area, like Triceps or Pressing exercises... __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...

11-02-2005, 04:31 AM	#159
TheUnlikelyHERO New Member Join Date: May 2005 Posts: 27	I have a question - A couple years ago I had shoulder surgery and I don't think I would be able to do most of these stretches that involve rotating or stretching the shoulders (chest, shoulder, bicep, tricep, etc) What can I do then? Should I just start with very light weights and angles until I start feeling bad pain and not the good stretch pain? __________________ Back 2 Basics.

11-03-2005, 11:39 AM	#163
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,114	You must remember on the weighted stretches we are not trying to use as much weight as possible as we are just trying to get the best stretch you can, so concentrate on the time not the weight, you get up to 60 seconds then go for 90 seconds with that same weight, and keep trying to push your elbows closer and closer to the floor as time goes on... __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...

11-08-2005, 10:38 AM	#167
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,114	dave, Where are you holding the DBs, are they close to your armpits, it sounds like maybe there are either to far out and maybe you are using to much weight... __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...

11-08-2005, 11:04 AM	#168
ctgblue Heavyweight Member Join Date: Jun 2004 Location: Behind you, waiting to steal your protein Posts: 1,871	Agreed, you can get a little out of your needed realm if you adhere to some of the early guidelines for weight. I have to use about 1/2 of what I would call a good "work set" weight. Ex, If I am using the 100's to 120's and getting a set of 8-10. I would use down around the 50's-60's for the stretch, I tried 70-75lbs and wound up with sore shoulders too. I think you are better off to start a little light and go a little longer at first, then work your way up in weight. __________________ Lift big 2 get big TrueProtein.com Use discount code ctg001 for additional savings on already great prices mod at bodybuilding.com mod at iron-forum.com mod at melanoplanet.com Obesity related illness will account for more than 1/2 of all health care costs in the next few years. So why is the damn government waging war on the FITNESS Industry?? "Before you criticize someone, try walking a mile in their shoes. Because, then you're a mile away, AND you've got their shoes"

10-31-2005, 03:49 PM	#151
CONSTRUCTiCON Bantamweight Member Join Date: Aug 2005 Location: Toronto, Canada Posts: 233	I have sort of a concern regarding the chest stretch... I use 75lb DB's and have no problem strengthwise holding them and getting a killer stretch. Problem is, once I near the 50+ second mark, my right forearm, top part close to the inside of the elbow, starts BURNING like hell as if someone was holding a lighter to it. It's a very, very sharp burning sensation on a very small area of the muscle. It doesn't feel normal, it's literarly like fire. BTW I'm right-handed...my left arm is fine during this stretch. I know I could hold it longer if it wasn't for this burn. Not sure if I'm describing this correctly. If not, I will try to clarify. Is this normal? Are the weights too heavy? DC, In-Human or anyone, please comment...

11-01-2005, 02:23 AM	#155
CONSTRUCTiCON Bantamweight Member Join Date: Aug 2005 Location: Toronto, Canada Posts: 233	Just did some research on tendonitis. It may very well be. Thanks for the diagnosis In-Human...any recommendations on how to proceed? I'm thinking to drop the DB's to 60lbs to see how that goes. Big-Ron...Are you still having issues with this stuff or did you sort it out? Any tips?

11-01-2005, 08:16 AM	#156
drinu Bantamweight Member Join Date: Mar 2005 Location: sliema(malta) Posts: 132	how can one increase the quad stretch ,the one you hold to the bar and stretch forward like a sissy squat as i am going past 60 seconds as i am getting used to it

11-03-2005, 01:34 PM	#165
Big Jay Lightweight Member Join Date: Oct 2005 Posts: 335	I LOVE these stretches. everyone should try them.

11-08-2005, 05:22 AM	#166
daveske New Member Join Date: Jun 2005 Posts: 3	IH is it normal that my shulder region becomes very sore and very painful to prod for days after? i think my form on the stretch is pretty good. Elbows going as far down as possible, sternum up, weights close to armpit area so it isnt like a fly motion, yet i get terrible shulder pain the next day. My muscles near the front delt area above the armpit is so tender. Am i doing it with too heavy a weight, or am i stretching too far? Its working for my chest, because im not as sore the next day but my shoulder pain is starting to get very painful...

11-08-2005, 01:28 PM	#169
Doggcrapp Super Moderator/Roundtable Expert Join Date: Feb 2004 Posts: 10,917	Turn your palms toward your head slightly dave and dont have your elbows go straight out to the sides--have them go down at a 45-60 degree angle--this might cure this up for you here __________________ For Online Training Inquiries please contact DC@cyber-rights.net http://www.trueprotein.com-the highest quality at the rock bottom lowest price Want to create your own supplement line? We can create any product you desire (powders, capsules, dieting aids, testosterone boosters, proteins, you name it, we can make it for you.) Serious inquiries only please (supplements are usually at least 250 bottle minimum, protein 100 jug minimum) just email Carl@trueprotein.com

11-08-2005, 11:41 PM	#170
daveske New Member Join Date: Jun 2005 Posts: 3	Thank you, ill give that a shot.. I was thinking of taking it out of my routine altogether due to the pain, but ill remember. -keep DB's close -face palms slightly towards head -45-60 deg angle (i think iv been doing this, ill focus more on it though) -lighter weight. (iv been doing about 40-50% of what i would call a working set, but it is my FIRST times doing this stretch so ill go lower) Thanks!

11-28-2005, 12:41 PM	#172
CONSTRUCTiCON Bantamweight Member Join Date: Aug 2005 Location: Toronto, Canada Posts: 233	Just some words of caution for the smaller guys wanting to try DC Training... My friend, who is 33 years old, about 5'6" @ 135lbs, wanted to try DC Training with me. I told him to take it easy and warned him it's recommended for advanced lifters, with an absolute minimum 2 hardcore years experience. He doesn't have any real solid experience but decided to try it anyway. After a month or so, his elbows started hurting. He wasn't sure from what. The next time he did the tricep stretch, he realized that's what is causing it. He was only using about 25-30lbs DB's. So he started avoiding this stretch but his elbows still hurt for a while until present, it's been a few weeks now. He went to the doctor, and doctor confirmed that this stretch was the culprit. He explained it to him by using the shape of the letter "A" as en example. Where the two bottom points would be his shoulder and wrist and the top point being his elbow, while the middle part would be the muscle. So basically he said that when the two bottom points are forced close together by the weight of the DB times the duration, the top point starts to loosen and seperate, or open up. Now, even the doctor acknowledged that his size had something to do with it, because my friend mentioned that I'm quite a bit bigger than him and I don't seem to have any problem with the stretch. The doctor said that because of the size of my arm, the two bottom points of the "A" (wrist/shoulder) don't come nearly as close to eachother as his, and in turn, the muscle absorbs a lot of the stress that would otherwise be placed on the elbow joint and tendons. Come to think of it, it makes a lot of sense. I remember now that when he would do this stretch, his forearm and upper arm would almost be parallel to eachother, practically no angle. Probably making the "A" want to turn into an "H"!! Remember always listen to your body! Last edited by CONSTRUCTiCON : 11-28-2005 at 12:45 PM.

12-02-2005, 08:01 AM	#173
drinu Bantamweight Member Join Date: Mar 2005 Location: sliema(malta) Posts: 132	would a cable cross over stretch be a good substitute for db flyes ? and also is there any other good stretch for the shoulders as the one that is described in the program hurts more my wrists then shoulders

12-17-2005, 10:42 PM	#174
JustinMarquez New Member Join Date: Dec 2005 Posts: 50	Constructicon, I underdstand that you are just giving an example of why DC is geared toward advanced lifters but I just wanted to give you a little bit of info about another tricep stretch your friend perhaps could get away with. I am sure you have seen or heard of this but I will explain it anyway for those of you who haven't. Basically, your arm is in the same postion as in the extreme stretch pic; however, you don't use a DB is this stretch. Lift your elbow as in the picture, while facing a wall just put your elbow onto the wall, now sort of lean down into the wall and try to feel around for the stretch this gives your tricep. I am sure you can visualize what I am talking about so if you can get into the stance, then I am sure you can get this stretch down. My description is vague but most of you guys probably already know this stretch. Anyhow, I prefer this one to the DB version, it seems to give me a better stretch. Also, since there is no weight essentially pulling your elbow apart, I imagine it is a bit safer to do.

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12-18-2005, 02:02 PM	#175
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,114	JM, That is a very old stretch for keeping flexible, not for aid in adding mass, this is why we do weighted extreme stretches... __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...