Although many coaches and exercise physiologists formerly recommended stretching before a workout -- without regard for the type of stretching -- warming up with the type of activity known as static stretches is now considered outdated, ineffective and even dangerous. Most experts now agree that static stretching can cause you to feel weaker and more fatigued; in addition, there is no evidence that pre-workout stretching prevents injuries. To prepare for a workout, the best policy is to perform dynamic stretches: light activity that raises your heart rate while readying your muscles for exercise.
Warmups
Static stretches -- in which you stretch by bending toward the ground or grabbing your ankles or other part of your body and then holding the position -- can tighten up muscles. "USA Today" likens the effect to that of an overstretched rubber band, and says your body compensates for this by contracting and becoming more tense, leading to restricted movements, and increased change of strains and sprains. The website acknowledges that static stretching can improve flexibility, but advises performing them after a workout, not before. To precede a workout, sports-specific dynamic stretches -- which ideally mimic the motions of the sport you will be performing -- are a better choice; these can help raise your heart rate, while preparing it for pumping blood to muscles rather than to internal organs. Depending on the type of exercise you will be doing, light jogging or arm swinging can serve as dynamic stretches.
Static Stretches
To perform the static bicep stretch recommended by Brian Mac, stand with your feet wider than shoulder width and your knees slightly flexed. Put your arms straight out to the sides, palms at right angles to the ground and facing forward, then rotate palms to the rear, stretching your arms back as far as you can. You should feel the pull in your chest and biceps. For a quadriceps stretch, lie belly down on the floor with your forehead resting on your right hand. Bring your left leg up toward your buttocks, then grab the left foot or ankle with your left hand, and bring the foot closer to your buttocks. Hold the position for five to 10 seconds, then repeat with right leg. You should feel the pull along the front of the thigh.
Dynamic Stretches
To perform the dynamic arm swings recommended by Sport Fitness Advisor,
stand erect and hold your arms out to the sides, slowly swinging them back and forth across your body. Repeat continuously for 30 seconds. To perform dynamic trunk rotations, stand erect with your feet at the width of your shoulders and your hands on your hips Flex your knees slightly, and turn from side to side, keeping your feet solidly on the floor. Complete 20 turns.
Research
In an article published in the 1999 issue of "Clinical Journal of Sports Medicine," the author noted that studies have shown that stretching before exercise causes tissue to rupture more easily, that it produces damage at the cytoskeleton level and that it appears to mask muscle pain, which might function as a helpful warning signal. In addition, stretching -- which lengthens muscle -- has no effect on activities -- such as jogging -- in which muscle length is not an issue.
References
- "USA Today" from Associated Press: Experts--Don't Stretch Before Exercising; April 2010
- Seattle P.I.; Living Well--Stretch After Workout, Says Trainer; Bob Condor; July 2007
- Brian Mac: Static Stretching Exercises
- Sport Fitness Advisor: Dynamic Stretches and Stretching Routine
- "Clinical Journal of Sport Medicine;" Stretching Before Exercise Does Not Reduce the Risk of Local Muscle Injury; Ian Shrier; October 1999
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