Stretching Before Exercising Weakens Muscles

[Valiss]

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

Back in grade school you were probably taught the importance of warm-up exercises, and it's likely you've continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes' warm-up regimens are not only a waste of time but are actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds

 

[guynamedtroy]

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

Back in grade school you were probably taught the importance of warm-up exercises, and it's likely you've continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes' warm-up regimens are not only a waste of time but are actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds

 

[guynamedtroy]

I don't think it will completely ruin you either. The one thing to keep in mind is that all of the stuff you might read is to improve athletes even for what would seem the most minuscule thing but gives them the cutting edge over their competition.

 

[Klotz]

There are different kinds of stretching. The kind where you extend your joints past their normal range isn't good to do before lifting. The kind where you follow natural paths of motion quickly and repeatedly are good.

 

[DrBdan]

I don't think it will completely ruin you either. The one thing to keep in mind is that all of the stuff you might read is to improve athletes even for what would seem the most minuscule thing but gives them the cutting edge over their competition.

I read an article a while ago that said that the decrease in performance is something like 3-5%, so for the average joe it's not a big deal. I believe the study was measuring force of muscle contraction before and after static stretching. I'll see if I can find the article.

 

[maori rule all]

I still don't believe it. Anytime i do my static stretching I feel a lot more powerful and ready to go. I mean a lot better.

 

[Gary Peters]

Do things like jumping jacks to warm up the muscles pre workout. Save stretching for post workout.

 

[Ascendant]

I still don't believe it. Anytime i do my static stretching I feel a lot more powerful and ready to go. I mean a lot better.

But is that your only form of warm-up?

For example - do you either do nothing, and jump into lifting, or statically stretch and then lift? If so, the static stretching is certainly going to help increase flood flow and turn on motor units more than doing nothing, therefore giving you a benefit. It just isn't the most efficient thing you could do.

Asking your muscles to relax and to work at the same time is a confusing message to them, and they won't perform as well.

 

[MatterOverMind]

Asking your muscles to relax and to work at the same time is a confusing message to them, and they won't perform as well.

I heard that muscle confusion is the be all to end all.

 

[Ascendant]

As Colbert's says, "Did you gut tell you that?"

 

[easternbloc7]

If I don't do static stretching for my hips before lifting, I'll have a bad workout. I like to do a little static stretching in other areas (only holding about 5 seconds) and a lot of dynamic stretching. So, I don't think a little static stretching ever killed anyone.

 

[ratman201]

If I don't do static stretching for my hips before lifting, I'll have a bad workout. I like to do a little static stretching in other areas (only holding about 5 seconds) and a lot of dynamic stretching. So, I don't think a little static stretching ever killed anyone.

Actually Stretching of the hip flexors is one srtatic stretch you should do before lifting. Relaxing this area helps the glutes fire correctly and tight hip flexors counter the movements of the squat and deadlift.

 

[metrocurlmonkey]

static stretching before a work out or between stretches interferes with neural intermuscular communication. but i think dynamic or sport specific stretches before a workout are great.

 

[DEVILsSON]

+1 on old news
+1 decreases peak strength by 3-5%
+1 static stretching of hip flexors is thought to be good by some strength coaches for the reason ratman stated

Light cardio+ dynamic stretching accomplish the given goals of static stretching without producing the said negative sideeffects.

Additionally there has never been direct proof that static stretching prevented injuries vs simply warming up with light cardio...most coaches/athletes simply accepted the concept and ran with it...

 

[Bry]

It's a shame though how prevalent it still is out there. Not necessarily for S&P but I see it in MMA, gymnastics, running, soccer, ect.

Bry

 

[cockysprinter]

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

Back in grade school you were probably taught the importance of warm-up exercises, and it's likely you've continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes' warm-up regimens are not only a waste of time but are actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds

 

[cockysprinter]

I read an article a while ago that said that the decrease in performance is something like 3-5%, so for the average joe it's not a big deal. I believe the study was measuring force of muscle contraction before and after static stretching. I'll see if I can find the article.

3-5% might not seem like a big deal, but consider this. if a 100m sprinter that runs 10.00 loses 3-5% of performance, he will gain 3-5 tenths. thats the difference between making a big final and being as fast as a high schooler.

 

[andrewbc]

If I don't do static stretching for my hips before lifting, I'll have a bad workout. I like to do a little static stretching in other areas (only holding about 5 seconds) and a lot of dynamic stretching. So, I don't think a little static stretching ever killed anyone.

i used to do the same. i started doing some of the hip mobility exercises i found on t nation and stronglifts and found they worked much better than static stretches.

 

[BlastBeats]

Ok. So everyone keeps using the catch phrase "dynamic stretching." What are the actual dynamic stretches you would do on a squat day or DL day? I've only ever done static stretches so this is all news to me.

 

[MatterOverMind]

Ok. So everyone keeps using the catch phrase "dynamic stretching." What are the actual dynamic stretches you would do on a squat day or DL day? I've only ever done static stretches so this is all news to me.

I do these plus arm circles, neck rolls, hip shit, and bw squats.