Static Stretching Before a Workout: Myths vs. Facts

Holding lengthy stretches was thought of an integral a part of any warm-up earlier than a exercise. Assume: the toe touches you used to do earlier than soccer apply, or bringing your foot to your butt to stretch your quads earlier than Jazzercise class. However lately, this strategy, referred to as static stretching, has gotten a foul rap. As claims that static stretching hurts athletic efficiency have hit the health mainstream, the pendulum has swung in direction of dynamic-only warm-ups, the place you’re frequently shifting out and in of stretches fairly than sitting in them for prolonged durations.

Nonetheless, as tends to occur when the pendulum swings too far in a single path, the final, binary recommendation of “don’t static stretch earlier than train” misses out on a number of nuances and particulars.

“The paradigm shift lately from static to dynamic stretching—though rooted partly in analysis—has missed the mark as additional analysis has given us extra particulars on when static stretching is definitely efficient and when it isn’t,” says bodily therapist Kristina Kam, DPT, of Quantum Efficiency in California. “It’s not as black and white as ‘don’t do any static stretches previous to exercise.’ There are a number of cases when static stretching can actually assist you to, relying on elements equivalent to your particular coaching program, how lengthy you’re holding it for, and so forth.”

Why the avoidance of static stretching is misguided

Sure, there may be analysis displaying that static stretching previous to actions can cut back muscle power, endurance, and presumably efficiency. Nonetheless, and that is important, that impact solely takes place throughout very particular circumstances.

At first, the unique analysis that turned us all off from holding our stretches discovered that sitting in static stretches for longer than 60 seconds may cut back muscle power, endurance, and energy. However even in these circumstances, these attributes have been solely lowered for a couple of minutes and didn’t include any change in features in power, endurance, or energy from coaching. Which means: A exercise after static stretching is not any much less efficient; your muscle mass simply won’t carry out fairly as successfully straight afterwards.

Secondly, additional analysis has discovered that moderate-duration static stretching—round 30 to 45 seconds, on this research—can enhance vary of movement with out eliciting any discernible destructive impression on exercise or athletic efficiency. This may very well be notably helpful if you happen to’re concerned in actions like yoga, soccer, or Pilates that require excessive ranges of flexibility.

Additionally, there’s important analysis displaying that when static stretching was used as a part of a complete routine—notably when it’s paired with dynamic stretching and sport-specific warm-ups—there was no destructive impact on power or efficiency.

To sum that every one up: Static stretching when executed for lower than 60 seconds and as a part of a complete warm-up routine can enhance vary of movement whereas having no destructive impression on how effectively your muscle mass carry out. Nor will it lower the #features you get out of your exercise.

Are there different issues to contemplate?

The important thing to static stretching earlier than understanding it to take it simple. “You’ll be able to injure your self if you happen to’re too aggressive with stretching and for too lengthy—equivalent to along with your hamstrings—and if you happen to’re utilizing stretching within the short-term part after harm, it might probably really make the harm worse!” says Dr. Kam. (Consider pulling on a rubber band that’s already partially torn, it’s in all probability a foul concept!)

However with the best strategy, static stretching can prep your physique to tackle larger actions, and there may additionally be some optimistic psychological advantages: It may possibly result in a relaxed state that enhances your degree of calmness and doubtlessly even focus—each of which may assist exercise. One research discovered that members believed they’d carry out higher when stretching was included of their warm-up, and we all know that pondering positively and confidently could be half the battle!

“I’ve discovered that for people who have already got vary of movement issues—whether or not it’s because of normal inflexibility or some bodily limitation—static stretching could be useful as a part of the warm-up to provide them a psychological enhance and ease them into actions,” says Dr. Kam.

All in all, it seems that static stretching earlier than exercise is just not the bugaboo it’s been deemed to be lately. So don’t skip it—simply don’t go overboard.

Able to loosen up? Comply with this stretch sequence earlier than your subsequent exercise: