Streching - before and/or after - workout

[rx7rotary]

Hi everyone,

Just a couple of questions...

Should I be streching before and after the workout or just after?

Also how important streching is and why?

Cheers

MJ.

[2guns]

i always have a lil stretch after a workout but i just have a couple warm ups sets b4 i begin, e.g 2 sets of 25-30 reps on a light weight... just to warm everything up and getting it going b4 u go hard!

[craig.j]

i always have a lil stretch after a workout but i just have a couple warm ups sets b4 i begin, e.g 2 sets of 25-30 reps on a light weight... just to warm everything up and getting it going b4 u go hard!

me 2 :nod:

[PT]

I've always told my clients to stretch either after or at least during their workouts - when your body is nice and warm.

Stretching can help with your flexibility and prevent injuries BUT...

there is lots of conflicting reports out there as to whether stretching actually does anything for you - my theory has always been it can't hurt (if done correctly) and if it works for your body then definatley do it.

I can definatley notice the difference in my body when I haven't stretched regularly - and I'll do anything to prevent injuries

[biggurl27]

Yep I do the same as 2guns and PT. Quick warm up 1-2 sets light weights then into it. Between sets I have a wee stretch. I am a bit naughty and don't stretch afterwards, however in saying that I try to do a body balance once per week which is a combo of pilates/yoga/tai chi, bloody good and not as easy as it looks :grin:

[Gym rat]

I would have to agree with Biggurl27,2guns and Pt on having couple of warm up sets before going hard to prevent any injures.I have not tryed body balance.

[IronGame]

I only streatch when I can feel a muscle is tight

[Sakura]

I stretch gently after a hard workout. I find that DOMS isn't as bad. If I don't stretch I get very sore and stiff the next day.

[poos_n_wees]

Should I be streching before and after the workout or just after?

Also how important streching is and why?

I hate stretching lol. But its dependant on what I'm training on the day.. mostly like IronGame, I just stretch what's tight. Do some dynamic/mobility stuff prior to lifting, then some static stretching post workout, then I get the hell out of the gym lol.

[Nato]

I stretch between each and every set. Also do a few warm up sets as 2 guns said.

If i didn't stretch between each set on back or legs day my lower back gets so pumped that i cant walk little own train.

I have also heard that stretching weakens the muscle. Muscle is at its strongest when short and tight (well so they say). But as I've said before I don't wanna lift heavy, it hurts lol

Just my opinion!

[PT]

I agree with BigGurl - if you've been slack with your stretches during the week a pilates / yoga class is an awesome way to stay flexible, prevent injuries and refocus your mind. I think if we're all honest we'd all rather be training hard than spending our time stretching

[rotangs on]

I always stretch before. Whats the point in stretching afterwards

[IronGame]

I always stretch before. Whats the point in stretching afterwards

The theory is to bring the muscle back to its pre trained length while it is still warm and full of blood, If the muscle cools in a shortened position it could be more suseptable to injury.

Thats the theory but I dont really buy it anyhow.

Take the stiff leg dead lift for example, its basicly a weighted stretch as is pretty much any other exercise I can think of>? If you are contracted in a fully stretched position how can you expect to stretch the muscle further uncontracted?, muscle contraction stretching is used to greatly increase flexability in rehab settings, you stretch as far as you can then contract and relax the muscle 5 times in that stretched position, then you should be able to stretch further than before, you repeat this protocol a few times and flexability will improve vastly.

Is this not the same as just weight training assuming that you use full ROM?

[rotangs on]

Interesting. I still however don't see how your muscle after being stretched and pumped during a workout could need any further stretching. I agree in stretching before workouts to reduce injury and I feel the blood gets pumped to the muscle being worked a bit quicker than if I didn't stretch the muscle beforehand.

I remember one of my old P.E Teachers at college used to make us do about 20 mins worth of exercises even on cold days and then stretch and I would get some muscle cramps and the odd very minor pull now and then from running etc. Whereas if I stretched before working out this would never be a problem.

[craig.j]

Interesting. I still however don't see how your muscle after being stretched and pumped during a workout could need any further stretching. I agree in stretching before workouts to reduce injury and I feel the blood gets pumped to the muscle being worked a bit quicker than if I didn't stretch the muscle beforehand.

I remember one of my old P.E Teachers at college used to make us do about 20 mins worth of exercises even on cold days and then stretch and I would get some muscle cramps and the odd very minor pull now and then from running etc. Whereas if I stretched before working out this would never be a problem.

When I’m teaching students I don’t do static stretches before exercise. The time spent doing this decreases the bodies temperature, thus making injury more susceptible

if you could find any credible research to suggest that it is beneficial I would be more than happy to read it

PE teachers need to get with the times and do a little updating instead of going on with what they were taught 20+ years ago. did you know that the average age for a teacher now is 50 somthing?

[2guns]

i dnt think any of this really matter very much at all, just do wat u do if its all good dont change it if its not then do

[Sakura]

In this months issue of M&F:

The BYU-Hawaii researchers had male and female students follow a 10 week stretching protocol consisting of 15 different static stretches for legs, which were held for 15 seconds and performed 3 times a week. The scientisits tested the subjects' flexibility as well as their 1RM strength and muscle endurance(how many reps they could perform at 60% 1RM) on leg extensions and leg curls. The researches reported that not only did test subjects' flexibility increase significantly but so did their 1RM and endurance on both leg exercises.

This study shows that a consistant stretching programme in the absense of any strength training can significantly increase muscle strength on it's own...

The wee graph shows a 30% increase in 1RM strength for leg presses, 15% strength increase for leg curls, and 29-30% increase of endurance for both exercises.

It sounded like the test subjects weren't athlete types though so it would be interesting to see a study done on bodybuilders/athletes. Might be worth stretching after all.

[Pseudonym]

Like a few of you, I'll stretch between sets when a muscle feel tight. That's usually only my chest/delts.

Before the workout, I'll do warmups with light weights. I'll generally do the same exercise I'm about to do "for real", but exaggerate the range of motion a bit. So maybe there's a bit of stretching there, but I wouldn't call it an official stretch.

I was told it wasn't a good idea to stretch pre-workout anyway, because the muscle was cold and brittle. Try stretching a piece of chewing-gum and see what happens. Whether that's the truth, and an appropriate analogy, I don't know...

[IronGame]

In this months issue of M&F:

The BYU-Hawaii researchers had male and female students follow a 10 week stretching protocol consisting of 15 different static stretches for legs, which were held for 15 seconds and performed 3 times a week. The scientisits tested the subjects' flexibility as well as their 1RM strength and muscle endurance(how many reps they could perform at 60% 1RM) on leg extensions and leg curls. The researches reported that not only did test subjects' flexibility increase significantly but so did their 1RM and endurance on both leg exercises.

This study shows that a consistant stretching programme in the absense of any strength training can significantly increase muscle strength on it's own...

The wee graph shows a 30% increase in 1RM strength for leg presses, 15% strength increase for leg curls, and 29-30% increase of endurance for both exercises.

It sounded like the test subjects weren't athlete types though so it would be interesting to see a study done on bodybuilders/athletes. Might be worth stretching after all.

I hate this kind of study, it holds no insight for trained persons at all.

[Gym rat]

I was wondering dose anyone know good shoulder streaches?

[IronGame]

I was wondering dose anyone know good shoulder streaches?

For what part of your shoulder?

[Matrix]

I find a minimum 5 minute warm up (usually rowing or cycling on quad day) plus 1-2 light warm up sets usually works for me.

On a shoulder or chest day i'll do some specific rotator cuff pre hab exercises before my warm up sets as well. Usually press up plus's, Incline protractions/retractions, light shrugs and some eversions with a thera band.

If you've had shoulder trouble I would definately do some pre hab 2-3 times per week on them as preventative maintainence as so much of bodybuilding involves the shoulder joint.

As for stretching, I'll usually stretch a bodypart after i've finished working it with static stretches. For instance: If i'm training Chest, Bi's and Abs, i'll stretch my chest during the rest periods for my Bi's and stretch my Bi's during the rest periods for my abs. I find this saves time and uses my rest periods effectively.

One theory that many strength coaches are now promoting is to leave stretching for 3-4 hours after your lifting session. The theory behind this is that you have just spent 40-90minutes trying to create a maximal tension in your muscles through lifting, you should let that tension dissipate naturally instead of trying to force it to release.

Either way, streching your problem areas frequently is a good safe bet.

e.g If calf flexibility is affecting your ability to squat below parallel, then working on increasing it is a good option to aid in the execution of your lifts.