That's a Stretch, No?

Better Aligned by Outwork Sports Performance

210 W Thomas St. Hammond, La

Hello, everyone. Today, I want to discuss one common misconception that members ask me about all the time. Should you stretch before training? The short answer is no, but parameters matter. It could depend on the type of training you are performing.

First, let's start with what most of us athletes were taught at a young age; static stretching as a form of warming up the muscles for practice or play. Static stretching is meant to enhance your muscles end range of motion thus improving flexibility by holding that muscle in a lengthened position. Flexibility refers to improving simple range of motion at each joint complex. For example, the ability to sink into a squat or the ability to bend over and touch your toes without any restrictions. Now, I want you to consider how long you would hold a stretch. That would be anywhere from 30-60 seconds. Let's see what studies say about this.

There are no real consequences to stretching before a workout depending on your timing under tension. Studies have shown that holding a static stretch for less than 30 seconds has no real positive or negative effect on the muscles during training. However, it was proven that holding a static stretch for over 60 seconds affected the energy strength & power output of each muscle thus hindering training. If you are heavy lifting (which everyone should be) then I would suggest another style of stretching to warmup.

What should you do to warm up? Technically, you can still static stretch before a training session. The key is to keep each stretch under 30 seconds time allotted. Furthermore, if you want a more beneficial warm up routine, I would suggest dynamic stretching. Dynamic stretching emphasizes & accesses the full range of motion you already have. For example, holding a hamstring stretch in a cold position (static stretch) opposed to leg swings where are accessing full range of motion on the same hamstring rather than just lengthening it (dynamic). Ultimately, you do what's best for you. However, it is important to understand that you should do what works for you.

If you need guidance with starting your fitness journey, we would love to help you get started. Contact us at campoutwork@gmail.com or (985) 507 -0120 or stop by and see us!