Stretch Your Limits

Is static stretching before a workout a waste of time?

When you hold your stretches (a.k.a. static stretching) you lengthen your muscles but you also weaken them. For low to moderate exercise sessions this may not be a big issue. But if you are about to compete at a high level, or are walking into a very high intensity situation, you do not want to risk losing strength.

Why would holding a stretch make your muscles weaker?

Think of a rubber band. In order to get the maximum strength out of a rubber band you want it to be pliable enough to stretch out, but springy enough to snap back forcefully. The same follows for your muscles; you want muscles that are pliable enough to move through their intended range of motion, but also that are tight enough to contract forcefully when called upon.

When you hold your stretches before exercise it is like pulling the snap out of that rubber band.

Studies performed by Professor Duane Knudson of California State University Chico show that static stretching can dramatically reduce your strength. “Within the field” says Knudsen “it is now largely acknowledged that athletes will experience anywhere between a 7 percent and 30 percent loss in strength for up to one hour following static stretching.” Knudsen also supports the theory that static stretching prior to exercise does not help to prevent injury.

Before you exercise at a high level try dynamic flexibility instead.

Dynamic flexibility is the act of swinging your limbs gracefully through their entire range of motion. This will accustom your muscles to moving through their intended range, raise your heart rate, and will likely stimulate blood flow to the area you are about to exercise. Lastly, dynamic stretching does not loosen your muscles to the degree that static stretching does, so you should keep up your strength while also loosening up.

So when is the best time to static stretch?

Post exercise. Your muscles are tight and will benefit from returning to their normal length.

Remaining flexible is a critical fitness goal. Flexibility needs to be a priority in any exercise session. Stretch wisely and stretch with your fitness plan in mind.