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Stretching - pre and post workout

Calliope610
Calliope610 Posts: 3,783 Member
edited January 30 in Social Groups
To be honest, I haven't been stretching for my workout, primarily because I don't know what to do. I warm-up my muscles w/ 10-15 minutes of walking (4mph) on the treadmill.

And I usually do a warm-up set when adding weights to my lifts.

But what stretches should I be doing, and when (before and/or after)?

Replies

  • neandermagnon
    neandermagnon Posts: 7,436 Member
    I pulled my hamstring playing ice hockey because I didn't stretch out properly, so yes please stretch out. Also, don't stretch cold, do some light - moderate cardio until you're feeling warm (2-3 mins is usually enough, nothing too strenuous like sprinting, which can cause a muscle pull- your walking on the treadmill thing sounds fine for that) then stretch out all the major muscle groups. I do the same stretching routine as for ice hockey, well nearly the same as some stretches are impossible. It's not that different to the kind of stretching you get at the start of exercise videos.
  • randomtai
    randomtai Posts: 9,003 Member
    I never stretch. For warm up I do my sets with lighter weights. After I sometimes do cardio.
  • bumblebums
    bumblebums Posts: 2,181 Member
    I never stretch before lifting. I warm up by walking the dog, and then 5 min on an exercise bike when I get to the gym. And of course you have to do specific warm-ups before you do the lifts.

    If you want to stretch, do it afterwards, as stretching temporarily weakens muscles. Poor mobility can also limit your lifts--you need some flexibility in the shoulders, upper and mid-back for benching, and hip flexors and hamstrings and calves for squatting. I usually stretch in the evening while I'm watching my stories on the teevee because I cannot sit still and because stretching feels good to me. All of the stretching I do is based on my decade+ yoga practice, but there are conventional Western stretches you can look up for whatever areas bother you.
  • DaniH826
    DaniH826 Posts: 1,335 Member
    Stretching is a debated topic. I personally do yoga before lifting (I have done yoga for years), but I know that others such as bumblebums have gotten hurt going that route and now shy away from it and rather stretch afterwards. There's certainly benefits and drawbacks to both approaches.

    Go with whatever works for you, would be my advice. I highly recommend some form of regular stretching program/routine, regardless of the when, because as we go about our day and sit on our bums, use our computers and such, muscles do get tight and strained. Stretch your muscles regularly, but the when and how is up to you, really.

    If you're bothered by tight hip flexors that prevent you from achieving good squat depth, then focus on a mobility program that addresses that issue. If you're bothered by a lower back problem, then focus on a core strength and mobility program that addresses that issue. And so on and so forth. Whatever ails you and whatever your issue is (and you will find out once you go about lifting), make sure you address it to avoid injury down the road.

    Here are some very basic stretching routines for you:
    http://www.webmd.com/fitness-exercise/healthtool-basic-stretches
    http://www.sparkpeople.com/resource/fitness_articles.asp?id=1261
    http://www.builtlean.com/2011/05/25/basic-stretching-exercises-routine/

    All I did was google "very basic stretching" and linked the top results. So ... Google is your friend.

    You could also go a more specific mobility route for heavy lifting purposes such as the essential eight and whatnot. Just google mobility for weight lifting and pick something that you think you want to try.

    You certainly don't have to be a yogi or anything, but I do believe a certain level of functional flexibility is necessary to prevent injury and ensure a high level of functional mobility to last you a lifetime. I believe that endurance, strength and flexibility aren't something you choose between but that you train and practice together just because our bodies are created to move, and focusing on those 3 areas ensures that we can move safely and effortlessly for many years to come.
  • girlie100
    girlie100 Posts: 646 Member
    My weights session normally starts with foam rolling my legs and glutes.
    Skipping session for a few mins to get the HR going and warm me up a bit
    Dynamic stretching and some BW squats

    Then onto warm up weights before working sets.

    Once finished I will stretch with holds of 30secs
  • Fullsterkur_woman
    Fullsterkur_woman Posts: 2,712 Member
    I have joint hyperlaxity, so stretching is pretty much a no-no for me. Pre-workout I move my body around for about 10-20 minutes and get my blood pumping and my muscles used to being used, then go on to my workout. Post-workout is for foam-roller, lacrosse ball, and ice pack. The only stretching I do is throughout the day at my desk stretching my chest and upper traps.
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