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There is a timeless debate on whether to stretch during warm-up. I have seen a countless number of people begin their workout by stretching perhaps hoping it will loosen them up, but not all types of stretching are appropriate for a warm-up and can often hinder your workout. The degree of stretching required in the warm up depends on the type of sport. Sports in which increased flexibility is needed require a greater degree of stretching. In this article, I am going to educate you on appropriate stretches for your warm-up and detail the benefits and cautions with regard to stretching.

The most commonly misused method of stretching is static stretching, which is slow and constant stretches held in a position for 30 seconds. According to the National Strength and Conditioning Association, recent research questions the practice of static stretching during warm-up with the aim of enhancing performance and reducing risk of injury. Little to no evidence exists that it prevents injuries such as a pulled muscle or muscle soreness. While some studies suggest that static stretching has no effect on subsequent performance, others claim static stretching can compromise muscle performance by decreasing in force production, power performance, running speed, reaction and movement time, and strength endurance.

Current evidence shows static stretching does not work as well as more active kinds of stretching, otherwise known as dynamic stretching. A dynamic stretch, also called mobility drills, is a method using specific movements to prepare the body for a sport or activity. In dynamic stretching, the muscle is active rather than relaxed during the stretch which helps promote the temperature-related benefits of the warm-up where static stretching can often lead to a reduction in temperature. Another benefit of dynamic stretches is that a number of joints can be integrated into a single stretch. These multiplanar movements similar to those that occur in a sport or activity are time efficient and can prove essential when training time is limited. An example of a dynamic stretch is a walking knee lift stretch to mimic the movement required for the knee lift of a sprinter. Research suggests dynamic stretching does not result in any of the muscle performance reduction effects of static stretching. In addition, studies have shown that dynamic stretching during warm-up improves running performance.

Keep these benefits in mind and try adding dynamic stretches to your warm-up routine prior to your next workout. As always if I can be of any assistance, feel free to contact me at supernat_us@yahoo.com or 859-221-4479.

Yours in Health,

Willie B. Ray