Should you stretch before exercise?
nevertoolate
Posts: 19
in General Chat
[&:]Following a recent conversation with a sports scientist colleague I am seeking the opinion of others.
Their opinion was that if you perform static stretching exercises prior to a workout you can actually reduce your power output from those muscles. So, for example, if i was to perform a load of shoulder/arm/back stretches prior to swimming I would actually reduce my muscles ability to pull stronger during the swim stroke. This is because you strectch the muscle and it loses some of its elasticty and some of its contracting ability (or something like that. I am no scientist!)
Opinion would seem to be split amongst the experts. I think it is universally accepted that you should warm up, but do we stretch muscles or not? Any thoughts!
I have always been taught to warm and stretch as it helps to reduce injury.[:)]
Their opinion was that if you perform static stretching exercises prior to a workout you can actually reduce your power output from those muscles. So, for example, if i was to perform a load of shoulder/arm/back stretches prior to swimming I would actually reduce my muscles ability to pull stronger during the swim stroke. This is because you strectch the muscle and it loses some of its elasticty and some of its contracting ability (or something like that. I am no scientist!)
Opinion would seem to be split amongst the experts. I think it is universally accepted that you should warm up, but do we stretch muscles or not? Any thoughts!
I have always been taught to warm and stretch as it helps to reduce injury.[:)]
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Comments
But, make no mistake, stretching before and after a work-out is a good thing, which both science and personal experience will bear out.
So, the distinction is between static and dynamic stretching. From the definition we were given on the course, static stretches are ones which last for more than 20 seconds, so think slow yoga classes or something where you hold a deep, long stretch for what would feel like a long time when you are stretching. Dynamic stretches are ones which last for a shorter duration (like, well, a "normal", sort of non-yoga stretch that doesn't feel like it lasts a super-long time, maybe 5-10 seconds).
It's also important to remember that, to get optimal benefit from stretching and warming up, the first step is actually some light movement (light jogging for five minutes if you are warming up for a run), then some mobility exercise (swinging the legs back and forth while standing still, forwards and backwards then side-to-side, maybe rotating the ankles, knees and hips) and THEN some dynamic stretching (calves, quads, lower back, upper back). Because you want to elevate the heart rate slightly first, then increase blood flow to the specific muscle groups you are about to work, then stretch the muscles in a dynamic way.
I normaly do long stretches after a run, but only because that's what I've always considered best. If it's hampering my muscle development, I'll stop
GH
Thats certainly the point of view from the rugby world anyway and I guess the principles translate into the triathlon world.
Loony
I never stretch without first a light warm-up jog of a few minutes. If I am in a race I will do plenty of stretches, probably more than 8 seconds each. If I am just going on a training run I would perhaps not do any stretches.
Post-exercise whether a race or a training run I ALWAYS warm-down. To me it makes a massive difference. I guess you call them static stetches, I hold for a minimum of 30 seconds. Remember to take a warm-down jog for a few minutes after stretching/runnning to rid the bloodstream of the lactic acid, and to aid muscle recovery.
I think the best way as what i do is: if ive been active just prior to my trg session (walking,lifting,carrying ect) then i wouldnt do any stretches. But if ive been sat watchin tv or on computer or driving then i would build hr up slowly then do a light stretch then trg session, as your body was in more of a shut down if not needed mode.
If i am wrong I am willing to chanke but?
I do, of course, also have a stretching routine, based on static stretches, that I use when warming down and to improve flexibility. But do not see any place for these type of stretches in a warm-up.
As to the original question I'll sit on the fence.