To most people who are regular gym-goers, stretching before a workout or any type of physical activity is one of those things that you just do without giving it much of a second thought.
Static Stretching - Not Always the Best Technique
Many people have incorporated a stretching routine into their workouts because it has simply become a habit. But did you know that certain types of stretching may actually weaken the muscles, decreasing your physical performance and causing your workout to be less effective? New research has found that for some people, static stretching, which means holding a stretch for 20 to 30 seconds, is not the best way to warm-up before activity.
“Static stretching tends to make you weaker and the belief that it reduces injury is false,” says Dr. Duane Knudson, a professor of kinesiology at California State University, Chico, in an interview conducted on Nov. 11, 2008.
The Importance of a Warm-Up
The warm-up is the important thing to do before activity, not stretching, Knudson says. Athletes should focus on warming up muscles instead of breaking them down in a vigorous stretching routine.
“Stretching just before activity reduces power and does not give a lasting lengthening of the muscle,” says Dr. William Roberts, in an interview conducted on Nov. 4, 2008. Roberts is the president of the American College of Sports Medicine. He recommends that people use the time they would normally spend on stretching to warm up the muscles with some kind of activity instead.
A good way to warm up the body is to focus on a different type of stretching, known as dynamic stretching, which involves stretching the muscles while moving. Most people have never even heard of dynamic stretching. Although the technique of dynamic stretching is more popular among athletes and coaches, it can be useful for anyone looking to maximize their workout potential.
Incorporate Dynamic Stretching Into Your Routine
In an interview conducted on Nov. 7, 2008, Dr. Lynn Millar, a professor of physical therapy at Andrews University, noted the importance of of a warm-up. “Stretching, by itself, is not a proper warm-up,” she says. “After stretching the person should slowly increase the intensity of the warm-up, to increase blood flow to the muscles, and simulate some of the activity that will be done.”
A dynamic stretching routine can be specified depending on what type of activity the person is about to do. For example, a dynamic warm-up for a soccer player will not necessarily incorporate the same stretches that a dancer would use. Different parts of the body should be involved depending on the range of motion that will be used in the activity.
While it may be difficult to leave behind the idea of stretch and hold before intense physical activity, the benefits of increased power and flexibility from dynamic movement could be worth it.
“Save the stretching for after the game,” Knudson says.
