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Before Workout Stretch... Bad?
Table of Contents
Narratives
The Truth About Pre-Workout Stretching
Before Workout Stretch… Bad?
Let’s clear something up.
Static stretching before a workout is not bad. The key is how you do it.
Studies that show performance drops typically involve extreme stretching, such as holding a single muscle for more than two minutes straight or pushing into painful ranges.
Both of those will leave you feeling fatigued and limit performance, which is not what you want before a workout.
Here’s what works better:
• Short, focused holds (15 to 30 seconds)
• Fewer sets per stretch, no more than 2 or 3
• Lower intensity (this is not the time to force a side split, save that for later)
Why include it at all?
• It wakes up your range of motion
• It lowers the risk of strains, sprains, and tears
• It helps your brain map out smoother movement patterns
Keep it simple before training. Do the deeper, more challenging flexibility work afterward.
Stretch smart, not to the extreme.
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Stay Flexy
David
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Scroll down to check out today’s challenge and see how you do!
Movement of the Day
Hip Flexor Stretch
This stretch opens up the front of the hips to improve mobility and alleviate tightness caused by sitting.
Watch the demo here.
How to Do It:
Kneel with one leg forward and the other knee on the ground. Keep your pelvis facing forward and sink straight down, not forward. Hold for 30 to 60 seconds.
Tips:
Keep your hips square to target the hip flexor
Hands on the floor makes it easier
Hands on your knee makes it harder
Myth-Busting
MYTH: Rest is the best cure for injury
Rest is definitely a part of the healing process, but equally as important is movement and proper load management. Smart movement and rehabilitation are very effective.
Stretch with Me
Your At-Home Flexibility Class
I created this 30-minute stretching class to help you improve flexibility and feel amazing with no equipment needed.
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Today’s Challenge
Calf Raises
Rise onto the balls of your feet, lower slowly, and repeat 20 times.
Reply with your count if you pushed past 20.
Check out last week’s challenge here.
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