Stretching a cold muscle may not be a good idea --- if you use traditional stretching. A weekend warrior leaning against a railing or pushing against a post or wall may be a familiar sight, but that type of stretching may actually hurt you more than it helps. Static stretching, or holding a stretch for 20 seconds or more, doesn't prevent injury and decreases power and vertical leap, though it is helpful after workouts or competitions. Dynamic stretching, which involves quick movements, is best for getting ready for a game, run or workout.
Step 1
Move your muscles using moderate-intensity movements that stretch them comfortably in their full range of motion, to your first muscle resistance. For example, jog in place, skip, swing your arms, perform lunges without bringing your knees close to the floor, skip rope, perform jumping jacks and use other muscles to move your legs, arms and core.
Step 2
Extend your dynamic stretches past your comfortable range of motion when your muscles are warmed up. Raise your knees slightly higher, turn your trunk more, move your arms wider, and otherwise lengthen your movements gradually.
Step 3
Perform stretches such as high-knee trunk rotations. With your elbows out and fists in front of your chest, raise your right knee to your left breast as you turn your trunk to the right. Alternate steps.
Step 4
Perform butt kicks by jogging in place, kicking your buttocks with your heels each time. Swing your arms in tight circles, then reverse. Swing your arms in large circles, then reverse. Skip with your high knees for 10 or more yards, swinging your arms, then walk back and repeat.
Step 5
Mirror the movements you will be using in your upcoming activity. For example, swing a tennis racket or golf club the way you will during your match or round. Pedal at low and high gear settings while lying down or sitting if you will be riding in a bike race.
Tips and Warnings
- Avoid ballistic stretching that "bounces" you past your comfortable range of motion. This type of stretching shortens muscles and may cause a tear if done too quickly and too far beyond your comfortable range of motion. Static stretch after activities. This will help remove blood and anabolic wastes that have pooled in your muscles, preventing soreness later. It will also promote flexibility.
