How NOT to Stretch
As mentioned previously by Justin in his guest post, there
are different kinds of stretches, most commonly divided into static and passive
or dynamic stretches. Many people take it for granted that they should start
their workouts with some stretching, hoping it will loosen them up, but most
fitness experts now agree that static stretching before working out is not only
counter-productive, but potentially harmful (Cheng 2012 paragraph 1).
Why?
Static stretches often cause the muscles to tighten rather
than relax – exactly the opposite of what you want for physical activity.
(Cheng paragraph 2) Kieran O’Sullivan, an exercise expert at the University of
Limerick in Irleand, who has studied various types of stretching and their
impact on athletes said stretching helps with flexibility, but people should
only do it when they aren’t about to exercise, like after a workout, or at the
end of the day (paragraph 6). Even Jonathan Cluett, M.D., who thinks people
should stretch before working out, claims that it is important to substantially
warm up before stretching to prevent injury (Cluett 2009). The point is, don’t
start out with stretching before first engaging your body in some kind of
activity (sometimes that activity can be a stretch itself i.e. dynamic
stretches).
Further Evidence
People are often told to stretch during warm-up, yet there
is little scientific evidence to support the usefulness of this, unless used
for an activity that involves positions that require abnormal flexibility (i.e.
diving or gymnastics)(Knudson 2012).
How and When to Stretch
“...The latest exercise research shows you should stretch
after workout,” said Glassey, co-owner of X-Gym, “Studies actually show that
stretching before a weight-lifting workout will make you weaker and less
effective. You don’t get the same benefit from the workout” (Condor 2007
paragraph 4). Instead, do your static stretching after you’re done working out.
After your workout, cool down and hold a stretch until you feel the muscle
slightly pull but without any pain (Quinn 2011 paragraph 11). While holding the stretch, the muscle will
relax, and as you feel less tension you may increase the stretch again until
you feel the same slight pull. Hold this until you feel no further increase.
My next post will demonstrate some examples of good static
stretches to do post workout and how to do them correctly.
Sources:
Cheng,
M. (n.d.). Want a better workout? Don't stretch before - Health - Fitness -
msnbc.com. msnbc.com - Breaking news, science and tech news, world
news, US news, local news- msnbc.com. Retrieved March 29, 2012, from
http://www.msnbc.msn.com/id/36553174/ns/health-fitness/t/want-better-workout-dont-stretch/#.T6FiyTJYtYs
Cluett,
J. (n.d.). Stretching - How to Stretch Out Properly. About Orthopedics.
Retrieved April 2, 2012, from http://orthopedics.about.com/cs/sports
Condor,
B. (n.d.). Living Well: Stretch after workout, says trainer - seattlepi.com. Seattle
news, sports, events, entertainment | seattlepi.com - seattlepi.com.
Retrieved April 4, 2012, from
http://www.seattlepi.com/lifestyle/health/article/Living-Well-Stretch-after-workout-says-trainer-1244967.php
Knudson,
d. (n.d.). Stretching During Warm Up: Do We Have Enough Evidence? - Research
and Read Books, Journals, Articles at Questia Online Library. Questia -
The Online Library of Books and Journals. Retrieved April 2, 2012, from
http://www.questia.com/googleScholar.qst?docId=5002330115
Quinn,
E. (n.d.). When to Stretch - Why Experts Recommend Static Stretching After
Exercise. Sports Medicine, Sports Performance, Sports Injury -
Information About Sports Injuries and Workouts for Athletes. Retrieved
April 2, 2012, from http://sportsmedicine.about.com/cs/flex
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