Do you stretch before every workout? If so, you may be inadvertently causing muscle damage and increasing your risk of injury. Avoid these mistakes by learning the difference between static and dynamic stretching and when each type should be used.
Static vs. Dynamic Stretches
The stretches you likely remember from gym class or team sports are called static stretches. These involve holding a position for around 30 seconds without moving. While static stretches can be beneficial in specific situations (like in yoga practice), they should be avoided before workouts.
Scientific studies have shown that performing static stretches before weightlifting and other exercise can diminish muscle strength and stability. Researchers found that athletes who engaged in static stretching before competition tended to perform worse than those who didn’t. Additionally, even non-athletes are more susceptible to exercise-related injuries, such as strains and muscle pulls, after performing static stretches.
So, what type of stretching should you do before a workout? Enter dynamic stretches. These stretches involve movement and help increase the body’s core temperature. Examples include jumping jacks, high leg kicks, lunges with a twist, power skips, arm swings, and butt kicks. Incorporating dynamic stretches into your pre-workout routine can improve flexibility, reduce injury risk, and ensure peak muscle performance during your activities.
While pre-workout static stretches should be avoided, incorporating them into a post-workout cooldown is a great way to unwind and increase overall flexibility. With warmed and relaxed muscles, static stretching becomes an effective way to lengthen the muscles and enhance flexibility.
Stretching Outside the Gym
Only stretching during exercise means missing the variety of benefits it can offer beyond just physical performance. Stretching can be an effective way to reduce mental stress and promote relaxation. As muscle tension decreases, so can feelings of anxiety and stress.
Some ideal times for stretching include before bed, after sitting for long periods, when feeling stiff or sore, or simply during periods of high stress. By understanding the appropriate time and place for each type of stretch, you can maximize the benefits of your daily stretching practice without risking injury or decreased performance during exercise.
Want to learn more about dynamic stretches and how to incorporate them into your routine? Here’s an informative video on dynamic stretch warm-ups. For more information on the benefits and importance of stretching, check out the American Council on Exercise.
