Ask The Trainer: The Right Way To Stretch
Q: Should I stretch before I workout?
A: Yes! Everyone should stretch before any workout, especially if you have a desk job or sit all day. But the key is knowing what kind of stretching to perform.
There are two forms of stretching: Dynamic and Static.
Dynamic stretching is active stretching, meaning an end position is not held. Instead it involves working through a range of motion using momentum as the driving force. Some good examples of dynamic stretches are leg swings, arm circles, and light skipping .Research has shown the effectiveness of this type of stretching. It is beneficial to have a dynamic stretching routine that you perform 15 minutes prior to exercise.
Static stretching is when you hold a position for somewhere between 10-30 seconds. Think of touching your toes and holding it. There are conflicting ideas and research about the effectiveness of this type of stretching, but one thing is certain, do not perform static stretches before working out! The evidence is clear that static stretches before training reduce power, strength, and overall athleticism. If you feel the benefits from this type of stretching, I recommend doing it post training or when you are not working out. This type of stretching promotes relaxation and is counterproductive to how the muscles need to explode when training.
THE FINAL VERDICT? 15 MINUTE PRE WORKOUT DYNAMIC STRETCHING ROUTINE
STATIC STRETCH ON YOUR OWN OR POST WORKOUT IF NEEDED/WANTED