To stretch or not to stretch?

MeaghanAnderson

Hello all! I have heard a few different opinions in the past about whether you should stretch before and after a workout or just after. I personally like before and after b/c I feel like it warms me up for the workout. Thoughts?

tomcornhole

Bump to add to my topics.

waldo56

I used to before when I first started, then I switched to after,now I've pretty much drifted away from it entirely around workouts.

Instead I do one long intense yoga session a week. I do stretch problem spots (flexors) and work on my active flexibility (shoulders, straddle, compression) more often then that.

I find general stretching though after workouts to be a waste of time. I saw no positive benefits whatsoever. I did it for about a year, stopped, and see zero reason to start again.

jenstanley13

I enjoy stretching afterwards just as good relaxation, plus i think flexibility is a great thing to have and stretching after each workout helps remind me where i am at and where i want to be.

dandandee

depends who you ask. I stretch after every workout. something more thoroughly than others, but I always try and stretch a little.
I don't beforehand though.

PaleoChocolateBear

I find myself stretching all the time, before workouts after workouts, walking in the halls during work.

trogalicious

if I'm running, I'll warm up with a short walk. If I'm lifting, I'll stretch after.

dixiewhiskey

Generally rule is to stretch afterwards although I don't really do it and haven't had problems

joel3736

Generally, studies have been done that err against doing static stretching (normal holding a stretch for 30 seconds) before a strength workout or sporting event as it has been found to decrease strength. The point of static stretching is to stimulate the Golgi tendon organs to autogenically inhibit the muscle spindles within muscles and inhibit the antagonist muscle if you have a tight agonist muscle. As a personal trainer, I suggest doing self myofascial release(foam rolling) and dynamic stretches before a workout instead and do foam rolling and static stretching after the workout.

kriskris92

I stretch lightly after a work out and then usually do about 30 mins of deep stretching in the evenings.

MikeInAZ

Going by the "Insanity" method, you warm up for about 5-7 minutes, then stretch. Then stretch again at the end. I usually include stretching as part of my warm up (lunges, squats, stuff like that). Then do a little at the end, it depends on how hard I worked out.

djc315

You shouldn't stretch cold muscles. A short cardio warm up then stretch then work out would be best. The cardio warm up could be walk for however long you seem fit.

I stretch after, too. Just because it makes me feel good.

benmarcum

do not stretch "cold" muscles. you can hurt yourself badly. I like to do a little warm up, then stretch, then the "heavy" work out, then another good stretch.

Thena81

yes, i love to stretch! ...and both times! before and after!! :drinker:

triggsta

I would have to put my research socks on to find you the articles (and I'm exhausted), but what I do is stretch if the muscles are tight or sore, but make sure it's not static. No bending over in a hamstring stretch for 20 seconds without any movement. The only exception to this for me is calves. I stretch those often simply because they are always tight. Otherwise, I can go days without stretching. A warm-up set, if necessary, is sufficient for me. And quite frankly, it's my injury-preventing routine. Static stretching can cause serious injuries if done improperly and some research I've found has found no need for it. I get warmed up and I go. And I'm pretty injury free with this mindset

SonicDeathMonkey80

You should do a dynamic warm up, which is basically stretches while moving (lunges, high steps, cariocas, etc). Static stretching before activity is asking for a strain/injury. Static stretching is ok after a workout/run, just don't be jerky with it like a lot of people are.

SamDanielleB

http://www.amazon.com/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149303

I read this book for my karate class. I never followed it for long enough to get results, but it has fantastic information in it as far as what types of stretches you should do before/after workouts. The gist is that you should do dynamic stretches before (leg swings, arm circles, etc.) and then the passive, relaxing stretching afterwards if you want to increase flexibility. However, it discourages stretching for runners, because stretching can make them less efficient.

If you have a chance, check it out!

odddrums

I never stretch, but I try to warm up before I do any exercising or lifting. I like to do 20 minutes on a bike or jog slowly to start. Never thought of stretching after, but I think I might try that.

Honestly I say do it if it makes you feel good, or don't if you don't have time. I think warming up is the biggest part of injury prevention, but I don't have any empirical evidence.

mouseketeer

Stretching cold muscles really does nothing and could actually injure them. Definitely stretch after, at least 10 seconds per stretch.

AZKristi

Current research does not recommend stretching cold muscles. Start your workout with a dynamic warmup to get your HR up, get blood flowing to muscles, get joints ready to move, etc.

ClassicStyles

What my physician told me makes absolute sense and I totally agree with him.

Your muscles are like rubber bands . If you try stretching them when they are ice cold, they will snap. If you stretch before your workout you are more likely to pull something and it actually causes little micro tears in your muscles. Better to stretch AFTER your muscles are warmed up.

2 cents from me.

GiddyupTim

You should do a dynamic warm up, which is basically stretches while moving (lunges, high steps, cariocas, etc). Static stretching before activity is asking for a strain/injury. Static stretching is ok after a workout/run, just don't be jerky with it like a lot of people are.

This is correct.
Most serious athletes no longer stretch extensively before a workout or competition, as it has been shown to decrease strength for about half an hour. Instead, they do dynamic stretching -- warming up in such a way that it limbers you up.
Google "dynamic stretching" and the activity you will be doing. I will bet you can find some good warm-up things to do.

Trilby16

I feel like the stretching before and after exercise is too boring and I don't do. I stretch at otehr times when I feel like it. But don't go by me! I am no expert.

BinaryPulsar

I also agree with the others. Dynamic warm up before workout. Then after workout you can warm down and stretch. Also if you do yoga, it's all built in there and you can do that to work on your flexibility training, if you prefer. Yes, flexibility is very important to me. I am a dancer and I also lift weights (strong muscles are more flexible as well).

IronSmasher

What do you all think this stretching is going to achieve?

What's the point?

NobodyInParticular

Dynamic... before
Static... after

jayche

I do dynamic stretching/SMR/mobility before and dynamic stretching/static/SMR after

Boomshakalaka01

I do the same as well. One, it just feels good and two, I think it's preventative maintenance from hurting too much.

BinaryPulsar

What do you all think this stretching is going to achieve?

What's the point?

Well, I am a dancer, so flexibility and dance training is also important to me. Flexibility may not be needed or important to you, but it's just nuts to think no one else can benefit from it. There are sooo many enjoyable things a person can do with flexibility. I also lift weights (which is also good for flexibility and strength). But, I still need to train as a dancer for my dancing.

And it feels good.

etoiles_argentees

What do you all think this stretching is going to achieve?

What's the point?

Good question. We've been going through this on the yoga forums and ended up with not a lot. Yoga the day after your workout seems to work better for flexibility.

IronSmasher

What do you all think this stretching is going to achieve?

What's the point?

Well, I am a dancer, so flexibility and dance training is also important to me. Flexibility may not be needed or important to you, but it's just nuts to think no one else can benefit from it. There are sooo many enjoyable things a person can do with flexibility. I also lift weights (which is also good for flexibility and strength). But, I still need to train as a dancer for my dancing.

And it feels good.

I didn't question sport specific flexibility training (although many methods are questionable), I was asking why these members stretch, what they are trying to achieve.