Should You Do Static Stretches Before Exercising?

Some fitness experts encourage athletes and casual exercisers to undertake static stretching exercises before training - to warm up their muscles. Trainers have given this advice to athletes for many years, but the importance of static stretching before exercise recently been questioned by new research. In case you do static stretches before doing exercises - or not?

What is Static Stretching?

Static stretches are moves that lengthen the muscles and hold it in the lengthened position for at least thirty seconds. An illustration of this an active static stretch is assuming a lunge position and holding it without bouncing for thirty seconds or maybe more. The theory behind static stretching would it be reduces the risk of injury and soreness after working out. Unfortunately, static stretching before exercise has some drawbacks - containing made it less popular these days.

Does Static Stretching Before Exercise Decrease Performance?

Reported by a study published in the Journal of Strength Conditioning Research, static stretching before exercise decreases the muscles chance to generate power - which is not a good thing when an athlete is heading into competition. Other research has shown it also temporarily decreases muscle strength.

As though that isn't bad enough, static stretching doesn't decrease the risk of injury either. According to an analysis of more than 100 published studies on static stretching before exercise, static stretches increase flexibility but doesn't prevent injuries. Some studies even show that doing static stretches previous to exercise increases injury risk.

Why is this? When you stretch out a muscle, notably if you elongate it too much, our body senses an impending injury and responds by contracting the stretched muscle, which improves the tension. This can make it harder to see and makes the muscle prone to injury.

Other Risks of Static Stretching Before Exercise

When done incorrectly, static stretches might cause muscle injury - and even nerve damage. Aggressive stretching also decreases the muscle's ability to remove metabolic waste products which will interfere with performance and lead to muscle fatigue.

Is There an Alternative to Static Stretches Before Exercise?

The optimum time to do static stretches is have got finished your workout - while your muscles are still warm - fostering to hold each stretch for thirty seconds. This tends to prevent the loss of muscle power and strength that could interfere with a top performance. Stretching seamless comfort after a workout, so don't avoid it entirely.

What should you try to prepare before a workout? Complete a slow jog or run in place to warm up and get psychologically prepared for your workout ahead. Save the static stretches for following the work is done.

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