Stretching for Warm Up

Many lifters begin a workout with stretching before doing anything else. While this practice is widely accepted, it may not be the most beneficial. In my third summer at Arkansas, a group marketing some kind of resistant band training apparatus had our basketball players perform a sit-and-reach stretch. Next, they had them perform light plyometric exercises with these bands attached to their bodies, providing resistance. After 15 minutes of performing such exercises, this group had our players sit down and perform another sit-and-reach stretch. “Amazingly” they were able to stretch significantly further. While these idiots claimed this was because of the already observable benefits of their bands, most people with an ounce of physiological knowledge (or common sense) recognize that muscles are more flexible when they are warm.

Beginning a workout with static stretching (holding a stretch for a given amount of time) not only does little by itself to prepare muscles for the work ahead, they can also be harmful. Research has shown that static stretching before lifting reduces power output. Does this mean static stretching should be avoided? Of course not, but a better way to warm up for an exercise session is through dynamic stretching, where light exercises are performed to take muscles through a greater range of motion such as high knees, carioca, stretch walks, forward, backward and lateral bear crawl, etc. Dynamic stretching increases blood flow which brings all-important heat to otherwise cold muscles. It also gives the muscles practice at performing voluntary muscle contractions with increasing intensity. Furthermore, putting the body through specific movements prior to lifting engages more stabilizing muscles of the abs, lower back, hips, and shoulders, which is necessary for balance.

If a lifter still feels tight after a dynamic warm up, it is fine to incorporate some light static stretching. Even though some power output might be lost, it is far better to lift a little less than tear a muscle.

Take Away: Stretching prior to exercise should be geared toward improving performance and reducing injury. Stretching after exercise should be geared toward reducing temporary stiffness brought on by lactic acid build up and flexibility improvement.