Performing static stretching before weight training could also result in feeling weaker and less stable during training, according to a study published in the Journal of Strength and Conditioning Research. Before we get into how to optimally address stretching before or after your workout, we need to set some definitions. Join Chris Heria as he explains what not to do before your Workout. Never stretch on cold muscles, you're asking to pull something. That way, you're already mimicking the muscle movements you’ll be performing later. The last time I wrote a controversial column about stretching, I got a record number of readers questioning the rationale behind eliminating stretching before a workout. Post-Workout or Later: Strategic Stretching Even though static stretching may not be ideal before each strength-training session, there's still a place for it in your training. You can also perform static stretching anywhere; in a hotel room, in the copy room, in your bed or of course at any start line for an impending race. So for someone looking to gain flexibility, I would recommend static stretching, holding the stretch for usually between 30 and 90 seconds. Try them before your next park run and feel great when the gun goes off. However, some studies have shown that static stretching should only be done after a workout and being overstretched before strenuous exercise can actually cause more harm than good. So if you like your static stretching like I do, fear not. In recent years static stretching before a workout or athletic event has gotten a bad reputation in the media and coaching community. Many of us have heard conflicting advice about stretching before exercising, after your workout, or not at all. Static Stretching. Now, this might be our favorite list of warmup exercises before a workout, but it’s up to you to make your own basic stretching routine. According to M. Alter, Static stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position, whereas Passive stretching consists of a relaxed person who is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its range of motion. Static stretching before exercise makes the muscles more prone to injury due to the elongation of the muscle fibers and then applying force on them during your exercise regime. Those toe-touches may be weakening your workout. This type of stretch is called static stretching, and involves reaching out as far as you can and holding a position for up to 45 seconds (like this hamstring stretch).. Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what’s called a static stretch, and there’s no harm in stretching that way as long you don’t stretch until it hurts. On the other hand, for someone doing a typical gym workout, the warm-up should not be static stretching, but instead a more dynamic, or moving, stretching. For example, front to back leg swings, side to side leg swings, arm circles, lunges with a twist, etc. The ideal warm-up before a 5K, 10K or a half marathon is to complete a short jog, then add in 3–4 of these dynamic stretches before running (2–3 sets) before adding a few strides and jumping on the start line. Warm-up and stretching in the prevention of muscular injury. One study showed that stretching 15 minutes before a workout can help you avoid injury. Instead, save the static stretching for the end of your workout when your muscles are warm. Another study, which included a more substantial stretching element, suggested an increase in long-term strength resulting from stretching after exercise. Static stretching may do … Static stretches may be better suited for cooling your body down than dynamic stretches. Example of static stretching taken from Facilitated Stretching, 4th Edition. This means it’s essential that you do these while sitting at your desk a few hours before your training. Here is what the experts are saying about stretching and the types of stretches you should engage in before your workout. Advantages of Static Vs Dynamic Stretching. Michael Boyle states in his book New Functional Training for Sports that static stretching has gone from being the best way to warm up to being something no-one should ever do again. Stretching can help boost exercise performance. Splash Magazine Strength and Conditioning Special Correspondent Mike Mejia reviews static stretching as part of the post workout routine. But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout. To stretch or not to stretch; that is the question. 5 dynamic stretches before running Stretching Before Exercising: Static Vs. Static stretching seems to be subject to conflicting opinion. A lot depends on the type of workout you're doing, and most people do a combination of dynamic and static stretches before working out anyways. Well, before we get into that and talk about how it differs from what we did in grade school, let's define static stretching. As we mentioned above, static stretching is what people often think of doing before a workout. It can help get the blood flowing before your workout starts. To get you the best answer, wikiHow asked personal trainer Danny Gordon whether it's better to do static or dynamic stretching before a workout. A dynamic stretch is stretching your muscles while moving. 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