Stretches?

bugoycmike
bugoycmike Posts: 2 Member
edited September 28 in Fitness and Exercise
Does anyone know a few stretches that are key before starting a workout, either weight lifting or cardio? Personal opinions preferred but if anyone has a good site that isn't advertising or a promotion, that'd be nice. :)

Replies

  • ChantalGG
    ChantalGG Posts: 2,404 Member
    you need to warmup before stretching or you are going to pull something.
  • DancesWithHooves
    DancesWithHooves Posts: 2
    you need to warmup before stretching or you are going to pull something.

    I agree. Always start with at least a little cardio to warm up your muscles!
  • _Sally_
    _Sally_ Posts: 514 Member
    Foam roll before the workout. Stretch after workout.

    (or you can do dynamic stretching before a workout (after foam roll and a short warmup). Dynamic stretching is functional movements (like walking lunges) and not holding stretches).
  • chiroGirl77
    chiroGirl77 Posts: 41
    A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. The best time to stretch a muscle is after it has an increased blood flow and has increased temperature to avoid injury. Stretching a cold muscle can increase the risk of injury from pulls and tears. So you are better off doing gradual aerobic exercise before stretching. Keep in mind that the best time to stretch is after exercise because your muscles are warm and pliable with the increase of blood in them.Make sure your warm up begins gradually, and uses the muscles that will be stressed during exercise.

    Basically, your warm-up should be a related warm-up. For instance... if running... start with a slow jog and progressively increase. If weight training, start with a lower weight and then increase.

    After your training, stretching can help to relax and balance tension on muscles that have just been exercised. Traditionally this was done after a cool-down period. You should stretch each of the major muscle groups. Here is a link to the mayo clinic that gives 10 basic stretches to do after your workout. http://www.mayoclinic.com/health/stretching/SM00043

    B.S. Health and Physical Fitness
    M.S. Sport Science
    D.C. Doctor of Chiropractic.... soon :)
This discussion has been closed.

Categories