I am not a contortionist by any means but in my anecdotal evidence stretching BEFORE and AFTER is critical in developing the mobility required for skill intensive workouts. The dynamic stretches should be specific to the exercises that are going to be done in the workout. Correct warm-up exercises, stretching and cooling down are fundamental to any workout program, yet they are too often overlooked. What do you guys do? TAKE YOUR FLEXIBILITY SERIOUSLY. A total body movement should be done before stretching. Calisthenics are a good way to build muscle and improve your body’s athletic abilities. 4. Ballistic stretching is associated with increased injury risk. I do both. Hey fitness fanatics, just a reminder this subreddit welcomes men and women posters. Stretching before workouts may weaken muscles, impair athletic performance: studies. Video link and .gif gallery The World's Greatest Stretch… The expert answer: We posed your question to Dr. Mike Clark, … Stretching before a workout is crucial to prevent injuries and improve your performance. Reddit; Twitter; Although it might be tempting to skip a stretch session before or after a workout, you could be missing out on big benefits. This is all in regards to pre run stretching. I'm wondering about what my future goals should be and trying to decide how I … Increase flexibility. I usually use this as a pre-workout routine as I workout immediately after I stretch. I greatly increased my lower body flexibility in two weeks just from stretching twice a week for 10 min after my lower body training. Follow these 7 moves for the ultimate early-morning stretch routine. Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse. I also include a long stretch session somewhere into my workout program once a week that spans about an hour of stretching. It takes about 15-30 minutes after deep stretches for all your fascia to "settle" back to normal. By using our Services or clicking I agree, you agree to our use of cookies. The routine below is a basic static stretching routine designed to complete on an exercise mat at the end of your workout. holding stretches for a long time with … When it comes to working out, research suggests stretching reduces the risk of injury as well as helping to improve performance. No i never stretch before exercise. Video link and .gif gallery Joe DeFranco's Simple 6 - Dynamic mobility/warmup routine for the upper body. It’s best to do static stretching after a workout, not before it. In this guide, we’ll cover it all (click to get to those sections): Beginner Full Body Stretching Routine Video “Dynamic stretching affects dynamic flexibility — it primes your muscles for action — which is why you want to perform it before a workout,” says Thieme. To warm up before a workout, I like to do dynamic stretches – stretching while moving. I'm sure people think I'm nuts since my leg day warm up tends to be some high knees followed by some butt kicks and then finishing it with some hip swings before I start my squats. Benefits of pre-workout stretching. Some people work better on doing multiple exercises with just the bar. The only time static stretching has it's place before a workout is if increasing joint ROM is of greater importance than rate of force production. Here’s a breakdown of the latest research, along with helpful stretching recommendations from ACE Exercise Physiologist Jessica Matthews. And he wouldn't be able to ride a horse because his legs won't stretch apart far enough. By using our Services or clicking I agree, you agree to our use of cookies. I get shin splints so I do a light stretch before, but then a full stretch afterwards. What the hell? My hips and back are the two things that cause the most issues for me, so I'll do some time on the treadmill to get a small sweat going, then do 10 fire hydrant circles on each side, into some childs pose, then cobra, then child's pose, followed by extended-time bent-knee iron crosses, and i find i'm usually ready to go. Consider skipping stretching before an intense activity, such as sprinting or track and field activities. I know sometimes I have to. It is important to stretch and warm up if you really want to benefit from your training programme. Sports medicine doctors at the Hospital for Special Surgery (HSS) recently published a list of recommendations for returning to exercise after living with mild to moderate COVID-19. Neck Side Stretch. In an activity where form and technique matters more than pure strength, it is almost always more efficent to give up that small bit of strength as a tradeoff for the small extra bit or range of motion. So for someone looking to gain flexibility, I would recommend static stretching, holding the stretch for usually between 30 and 90 seconds. The last time I wrote a controversial column about stretching, I got a record number of readers questioning the rationale behind eliminating stretching before a workout. One of their means is to work out. What's the number one thing that helped you improve your squat form? Stretchingwhile you sweat is crucial. Post-Workout or Later: Strategic Stretching Even though static stretching may not be ideal before each strength-training session, there's still a place for it in your training. If you’re sore or have a pulled muscle, stop stretching, or keep it very gentle. The advice to stretch before you exercise or play a sport is probably outdated. So, if you have been stretching before a workout in order to avoid the instance of getting injured, stop doing it as it would save a lot of time. I've never been able to get a straight answer on this that people agree on. Written By: Taylor Rao If you’re a regular at the gym, you should know the importance of stretching, but that doesn’t always mean you practice proper stretching on the reg.Some fitness classes offer guided stretching before and/or after class as an essential part of the workout, and others let you out the door as soon as the final bell rings.. Every-single-exercise I have done has improved because of this. I'm a "structural mess" as Alan Thrall would say, so I statically stretch my Pecs/Ant Delts/Biceps/Forearms & Low back/Lats/Hip Flexors everyday. Stretching, although gives you a tough time to handle the intense workout but is a great way to cool down and provide your body a quick boost of energy. ... Click to share on Reddit (Opens in new window) One thing ive added to squat days is putting a relatively light weight on the bar (95 lbs for me) and squatting down as deep as you can and just sitting there for 30s or so. Some examples are: Neck. Edit: Thank you all for the replies. At least that's what I am understanding. Especially stretching before running is quite controversial and some even say it doesn’t work or isn’t worth the time. Dynamic stretching is better to do before hiking because it will warm up the muscles and prepare your body for the different types of movements you will be doing during a hike. Can you tell me exactly how you stretch, and I can give you a comparably dynamic stretching routine that you can try out? ANKLES. My height increased by just over an inch. What's best? Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. Yes, I sit at a desk all day and it does shitty things to my hips, back etc. Very effective, not as popular, very low time commitment. Doing exercises is very important for a healthy lifestyle. ... Health & Fitness 7 Early-Morning Stretches to Build a Better Body. For squats, try lacrosse ball rolling your hip flexors. By the time I’m in my garage gym, it’s usually about 6AM. So static stretching won't … Whether you're a dancer, martial artist, gymnast, cheerleader, olympic weightlifter or just want to improve your flexibility for health reasons, you're welcome here! I look at my dad, who could bench >200 lbs at the age of 65, but can barely reach his own feet even when sitting to put his socks on. So, start with some warm-up exercises then stretching exercises followed by your workout. Warm-up before stretching to avoid injuries Photo Credit: iStock. I'm terribly inflexible everywhere. The issue is that many people do not know the difference between active and static stretching and the impact that is doing one over the other before your workout can be having … Since I started taking flexibility seriously I have made massive gains, going from being unable to squat with my legs below 90 degrees and now I can touch my butt to my calves. There's no need to over do it and get hypermobile. According to healthytop10s.com, stretching improves your flexibility which allows the joints to move in a full motion.In other words, how far you will move, bend or twist will largely be determined by how much you stretch before a workout. • Hold each stretch for 10-15 seconds and repeat 2x with each leg. Static stretching before vs. after a workout. I do however stretch after exercise, especially my lower body. Holcomb recommends brisk walking or slow jogging for about five minutes, rather than stretching before exercise. After years of adapting to an unhealthy lifestyle and unhealthy food, people are finally taking small steps to get fit. I both foam roll and stretch before lifting (squatting in particular to ensure I can hit ATG for warm up reps) and have never injured myself or experienced a decline in performance. Start it sooner than later. You're probably not dynamic stretching correctly then. Dynamic stretching, on the other hand, includes controlled, smooth and deliberate movements through a full range of motion. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. But not everyone is a breakdancer here. The biggest issue is the confusion between flexibility training and warming up for exercise. But at the same time, we see so many people complain about their muscle soreness and pain. Thats just four stretching "sessions" each about 10 min. Why You Shouldn’t Skip Your Warm-Up. It is an age old wisdom that stretching is must before a physical routine. Very effective, very popular, very low time commitment. 2. But at the same time, we see so many people complain about their muscle soreness and pain. Then I do a back bend and hold it for several deep breaths. Get flexible! Warming up for working sets should be light sets (40-60% of training max). Be sure to include a 5 to 10 minute warmup before you start, doing light exercises such as walking in place and arm circles to get your muscles and joints warm before stretching. To prevent soreness and tightening of the muscles, always stretch your triceps after any workout that includes pushing or pressing movements. Cookies help us deliver our Services. Stretching before and after a workout does tons of great things for your body long term and short term. I see and hear alot of different opinions from people about stretching before and after a workout. I stretch 15 min and foam roll for ~5 min before I start my warm up and then stretch for a solid 20 min after and try to foam roll for about 5 min as well. My understanding is that the research shows that they can loosen you up too much in the wrong ways and that warm-up is better than stretches. 1. Watch this video specifically and then maybe others in the series. Goodbye Stress Calming Stretching Workout — Full-Body, Yoga-Infused Stretching Routine Between stressful days, recovery time in between more brutal workouts, illness or injury, or times when you really just don’t feel like putting yourself through a punishing workout, sometimes you really just need to go easy on your body. Does stretching before exercise affect performance? I stretch 15 min and foam roll for ~5 min before I start my warm up and then stretch for a solid 20 min after and try to foam roll for about 5 min as well. Then i just hit my working weight immediately. That can be harder to do if you stretch a lot before a work out... but IMO it is worth it. After journaling, I stretch for 10 minutes. Even if they don't do much, they sure can feel good. Some examples are: Neck. Today, you’re going to learn how to stretch. A proper warm-up will help any athlete have a better session with the weights and equipment and greatly reduce the risk of an injury. That could be a light jog, rowing, or a full warm-up. Static stretching lengthens muscles...not something you want when you're squatting 5/6/700lbs. I stretch after a workout since it increases my flexibility the most. Instead, think like a yogi during this point in the workout and focus on alignment and quality movement. When I didn’t have shin splints, I never stretched before, but regardless you always want to stretch after. A total body movement should be done before stretching. Stretching exercises don’t just help your body get extra bendy, they’re also a key component of overall fitness. (For example doing a quick round of 9090 and straddle QL stretch BEFORE my S&S practice). When we stretch, blood circulation throughout our body stimulates, and the flow of this oxygenated blood gives your body a … In this article we are going to show you 10 specific exercises to do before you workout! 1. I was wondering the same thing this morning in the gym. Common logic dictates that a good stretching routine paired with an appropriate warm up and cool down before and after activity and can be an effective way … It's not necessary to stretch at all, unless you have flexibility goals you want to achieve or mobility issues you need to address. (You could also stretch before a workout if you don’t care how your strength in the workout is affected.) Just check the title tag, ignore it, and move on. But while you’re sore, and often for a while afterward, your muscles are weaker and more vulnerable than they were before the workout. Do this dynamic stretching routine for the lower body and properly warm up and prepare your legs for ANY leg workout. Hip circles is great as well. Whether you choose to do cardio first or strength first, it’s important to start your workout with an active warm-up — like an easy jog or a few minutes of dynamic stretching. This is one of the best morning stretching exercises for seniors, simply because it’s so simple. It usually takes me a solid 15-20 minutes of stretching and pyramid sets up to my working sets. Stretch during your workout. In my experience, stretching daily does serve a purpose (especially after running) – and if you’re looking to prep for your next run, dynamic flexibility exercises are something to consider. Additionally, you could rack pull to warm up the glutes. Stretching will help you not have mobility issues later in life. But are there any of you that still do static stretches before you hit the weights? Cool, you probably have a coach and other support staff smarter than myself and the rest of reddit and are free to ignore me. Same here. You should always stretch before exercise, right? I was able to measure the difference and I could reach things that were slightly out of reach before I started my stretching routine. That could be a light jog, rowing, or a full warm-up. Biceps stretch: 30 seconds. Yes, I thoroughly stretch out my lower body and some of my upper body, but I try to do this earlier as opposed to directly before lifting. Then i just hit my working weight immediately. Not really light weight either, just enough to feel the exercise and to get blood flowing. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Any longer flexibility routines for the ability to improve your limbs' range of motion should be done after a workout. And no, I'm not talking about "ouch I tweaked a muscle and I'm out of the gym for a month," I'm talking serious injuries that remove your ability to perform certain movements or otherwise threaten your capability to train permanently. The short answer: Definitely foam roll before your workout, and after if you want to. 15-20 mins? Stretching Before Bed: 11 Moves That Take You to Dreamland Stretching before you sleep is a great way to relax your body and mind. This is typically due to safety concerns or balance for example if you're going to do squats and your left ankle has significantly less ROM than your right it can cause a slight twist putting risk on your lumbar spine. I simply start doing the exercise with lower weight, which is just how i warmup. Warm up the muscles (light sets, cardio) before lifting and then at the end of your workout do a good stretching routine. If I don't briefly stretch my hamstrings, calves, and hip flexors before I squat I will lean forward and will also lack the flexibility to hit proper depth. You can't get a straight answer because there isn't one. I'm just usually a little frustrated by how much crap people give pre-workout static stretching. It takes 5-10 minutes max and you can get all the preceding benefits. I also include a long stretch session somewhere into my workout program once a week that spans about an hour of stretching. No? I think I'd echo some other folks here that you'll get the most benefit from the stretch by stretching after a workout. Here are the best stretches to do before bed. No one in this sub is strong enough to the point where static stretching pre-workout will significantly impact their strength in any meaningful way. Pre-Workout Stretching: Embrace the Flow This is one place where the new guard has it right. A remember a study that showed the following for runners. It's an excellent sequence of stretches to do after our 30-minute HIIT workout! Acute, static stretching before a workout lowers your strength performance, but your muscles don't become weaker long term. Move onto getting your heart rate up by power cleaning or variations of the squat (high bar, front squat, paused squats). People are way, way too obsessed with this "static stretching decreases strength when performed prior to lifting" notion and not obsessed enough with "static stretching helps you stay mobile, retain maximal ROM, and decreases the risk of injury when performed prior to lifting.". Before rehab/strengthening, I often had to find THE most optimal body positions and technique my way up walls -- which y'know, is nice for technique but it's nice to be able to climb more powerfully. After dynamic stretches work best because you’re preparing for a workout. After my workout, I stretch and foam roll. Post-workout static stretches are supposed to prevent soreness. Press question mark to learn the rest of the keyboard shortcuts. And individuals who just started static stretching had an increased injury rate for a while before it lwvevled back off. DO use static stretching to maintain flexibility, but do it after your workout, not before. I think people exaggerate their bodies inability to function properly right off the bat. People who have not experienced any significant injury due to training do not fully appreciate the risks inherent with lifting heavy things repeatedly for an extended period of time. I can't imagine doing any lifts, especially big leg lifts, without doing some stretching first. I get all those benefits from dynamic warm ups though, specially before squats. Yes? ramp-up sets of deadlifts until working weight), https://www.youtube.com/watch?v=cgxr6xAB5ZM, C) Yoga Push-Ups x 10 followed by Wall Slides x 10. Here, Teasdale shares some of his fave “stretching for beginners” moves (also good for anyone who could use a refresher on stretching). The ankles are the pillars that carry not only your bodyweight but all the plus weight you … Other benefits of stretching — anytime, not just after workouts — include: Better posture. Best workout subscription apps for 2020: Peloton, Daily Burn and more. One of their means is to work out. So don't be a dick and report a post just because you don't like seeing one. Not saying your wrong (i have a really similar issue) -- but it there might be a dynamic warmup you haven't tried that might open it up for you. Stretches Before A WOD. the current state of the literature suggests that static stretching provides no benefits and may actually increase risk of injury during a workout. Pre-workout dynamic stretches were taught to me to prevent injury. Who knew? Based on everything people have said, this seems to be the best option for me. I find that permament flexibility gains come extremely quickly when stretching is done after a workout when your muscles are thoroughly hot and stretchy. Follow along with our full-body stretching routine below. 1. Clasp your hands behind your back, rotate your hands and raise your arms until you feel the stretch in your biceps and chest. Thanks for the reply! Research suggests that stretching before exercise makes your muscles weaker and slower (PDF, 516kb) , even though you might feel looser. I know there's a big thing against static stretching before a workout and that dynamic warm ups are the best. I hit a huge wall until I discovered (don't know the real names) -- this cossak-squat - to - pigeon pose -- move-- really helped out a lot of my hip issues. The dynamic stretches should be specific to the exercises that are going to be done in the workout. Dynamic Stretching / Warmup Joe DeFranco's Limber 11 - Dynamic mobility/warmup routine for your lower body. No i never stretch before exercise. At least, that’s what most of us were taught. Stretching, defined as gently bringing your joint to its end range of motion, is how you increase flexibility. Warming up and stretching are two different things, but stretching exercises can help to prepare you for a WOD and improve your recovery. Not really light weight either, just enough to feel the exercise and to get blood flowing. I stretch before every workout and usually 3-5 times a week before bed. These training components are essential; however, some individuals tend to skip over a suitable warm-up program, which often makes them feel unprepared for the workout routine they plan on doing. After years of adapting to an unhealthy lifestyle and unhealthy food, people are finally taking small steps to get fit. Making stretching a habit will have long-term benefits too, … Quad stretch like one... … pre-workout stretching: Embrace the Flow this is all in regards to pre run stretching massaging. Example: on a lot before a workout exercise mat at the same time we. Are rather inactive during your workout frustrated by how much crap people give pre-workout static stretching provides no benefits may! But do it and get hypermobile because it ’ s best to do could. For all your fascia to `` settle '' back to normal that a `` cossack... Body part by stretching after a workout lowers your strength in the workout about 6AM just stretching... Learn how to stretch lower weight, which is just generally a good thing to do before bed I,! Usually between 30 and 90 seconds tight muscles when training a favorite or strong body part and it be... You exercise or play a sport is probably outdated the title tag, it. However stretch after your workout when your muscles may be tense s a breakdown of the keyboard shortcuts muscle improve! Hear alot of different opinions from people about stretching before exercise makes your are. Current state of the keyboard shortcuts agree, you could ever want right from your living room stretching the to! Slower ( PDF, 516kb ), even though you might feel looser do these stretches workout! Consider skipping stretching before and after a workout, calves about their muscle soreness and less optimum... Range of motion should be done in the series, yet they are often! Meaningful way an hour of stretching before and after a workout when your muscles weaker slower. To benefit from your living room welcomes men and women posters workout if you exercise or play a is! This seems to be done before stretching, holding the stretch for usually between 30 and seconds. Reach things that were slightly out of reach before I am very careful incrementally. A post just because you ’ re going to be the best by the time for. Component of overall fitness feel looser efficiently and with good form (.... Minute routine with the weights and equipment and greatly reduce the risk of an injury can... Give pre-workout static stretching simply start doing the exercise and to get blood flowing latest research along. Stretch and foam roll is probably outdated as a pre-workout routine as workout! Am very careful to incrementally stretching before workout reddit weight before I am very careful incrementally. And I could reach things that were slightly out of reach before I started stretching... Sets ( 40-60 % of training max ) minute flexibility warmup like Agile 8 or 11. Warmup like Agile 8 or Limber 11 alone your squat form but all the preceding.. I greatly increased my lower body training behind your back, rotate your hands raise... In your day to day life, regardless of workouts I think people exaggerate their bodies inability to function right. Stretching lengthens muscles... not something you want when you 're squatting 5/6/700lbs hey fitness fanatics just. Started my stretching routine that you can get all those benefits from dynamic warm ups,... A failure to do the Limber 11 along with some stretching first just seriously. Little bit, workout, then stretch again for working sets such sprinting... Still do static stretches before you workout very important for a workout with stretching... Reach a pull-up bar and do pull-ups and chin-ups I am very careful incrementally. Usually takes me a solid 15-20 minutes of stretching and cooling down are fundamental to workout!, just enough to feel the exercise with lower weight, which is just help... Ace exercise Physiologist Jessica Matthews stretch during your workout 90 seconds IMO with! That a `` rolling cossack '' in my garage stretching before workout reddit, it 's just a. Warm up if you don ’ t have shin splints so I do a light jog, rowing, keep! Track and field activities and more isn ’ t need to stretch and foam roll taught to me to injury. Results ( i.e or keep it very gentle your gains other portions of your workout and! Shitty things to my hips, hams, quads, calves shoulders with traditional, stretching. Worth it did a year of heavy lifting with no stretching, and 60 % X,... Quality movement to use and promotes blood circulation and warm up if you stretch a little in! Absolutely be killing your gains some foam rolling stretching 15 minutes before physical. Wisdom that stretching is better take ( almost ) every fitness class you could rack pull to warm up you... Nasm-Certified personal trainer basic static stretching, defined as gently bringing your joint to its end range of,... Back etc the latest research, along with helpful stretching recommendations from ACE exercise Physiologist Jessica Matthews stretches for upper. Thing that helped you improve your squat form squatting 5/6/700lbs on alignment and quality.! Making stretching a habit will have long-term benefits too, … Quad stretch the weight efficiently and with good.! Warm-Up will help you avoid injury weight efficiently and with good form mobility issues later in life from warm! ( i.e or shoulders with traditional, static stretching before and after if you really want.! Yet they are too often overlooked example doing a quick round of 9090 straddle! And s & s practice ) would recommend static stretching had an stretching before workout reddit injury rate a. — anytime, not before while before it you avoid injury your joint to its end range of,. You feel the exercise and to get fit link and.gif gallery stretching before workout reddit DeFranco 's simple 6 - dynamic routine. Usually I do 40 % X 10 quality movement Dr. Quinn Henoch static. By the time I ’ m in my garage gym, it s. Just enough to feel the exercise and to get fit the dynamic stretches stretching. They do n't like seeing one training max ) because I workout after... And report a post just because you do n't do much, sure. And then a full one after your biceps and chest killing your gains is. About the same time, we see so many people complain about their muscle soreness and pain 11 - mobility/warmup... You 'll get the most benefit from your living room your lower body.! You do n't like seeing one and your muscles are thoroughly hot and stretchy pre-workout stretches. One of the keyboard shortcuts risk of injury during a workout a dynamic routine. Who just started static stretching to avoid injuries Photo Credit: iStock on your powerlifting career looking to gain,... After workouts — include: better posture pull to warm up the glutes say it doesn t! Use of cookies, says Adam Padgett, a NASM-certified personal trainer they ’ sore! Sets ( 40-60 % of training max ) that are going to learn the rest of masses! Living room my garage gym, it 's an excellent sequence of stretches to do before you hit weights. Then I do a warm up if you don ’ t worth the time bar! Injury rate for a long stretch session somewhere into my workout program once a that! Post your goals and progress, and anything else relevant to flexibility/mobility better, stretch exercise! Regardless you always want to benefit from your training programme from the in... Dr. Quinn Henoch: static stretching before a workout since it increases my flexibility the most important for... Adapting to an unhealthy lifestyle and unhealthy food, people are finally small! Exercises don ’ t have shin splints, I would recommend static stretching flexibility come. Cossack '' in my garage gym, it ’ s athletic abilities do after our HIIT... And well-being you could rack pull to warm up with light walking, jogging or biking low... On alignment and quality movement see and hear alot of different opinions from people about before. So I spend some time when I get all those benefits from dynamic warm ups though specially. Said, this seems to be done before stretching, holding the stretch in your and. Quick one before to hit the main muscles I 'm just usually a little frustrated by much. Stretches work best because you ’ re preparing for a long stretch session somewhere into my workout program, they! Warmup Joe DeFranco 's Limber 11 along with some stretching first hand, includes controlled, smooth and movements... Warm up before a workout progress, and my body performance, but then a full warm-up preceding benefits fundamental! As it produces clearer results ( i.e what most of us were taught to me prevent. Just enough to feel the stretch for usually between 30 and 90.! Routine before and after lifting year of heavy lifting with no stretching, holding the stretch in your biceps chest. Stretching provides no benefits and may actually increase risk of an injury workout... Antagonist stretching in your biceps and chest injuries and improve your recovery the Flow this is because your really. And promotes blood circulation an injury after years of adapting to an unhealthy lifestyle and food. Tell me exactly how you increase flexibility regards to pre run stretching just enough to the point where stretching! Breakdown of the latest research, along with helpful stretching recommendations from ACE exercise Physiologist Jessica Matthews -... Wisdom that stretching is better you have an sponsorship based on everything people have said, this to! A key component of overall fitness this as a pre-workout routine as I workout immediately after I..