Stretching Before a Workout?

Stretching Before a Workout?
Not all stretching exercises are created equal. Some types
of stretches will help you perform better if used before
you exercise, while others may put you at risk of injury.

There are 2 kinds of stretches to be aware of:

1. Static Stretching

2. Dynamic Stretching

Static stretching is the kind of stretching where you HOLD
a position for a set amount of time (i.e. - 10, 30, 60
seconds). Dynamic stretching, on the other hand, is the
kind of stretching where you move a muscle throughout its
range of motion ten or more times.

Both types of stretches lengthen your muscles, but static
stretching should NOT be done before you workout. Why?

Your muscle fibers are surrounded by a fatty tissue called
fascia. If the fascia hasn't been properly warmed up
(meaning an increase in temperature and an increase in
blood flow) you risk tearing it. This is bad news.

Static stretching doesn't properly warm up your muscle
fibers and fascia. In other words, when you perform a
static stretch before your workout you can injure yourself.

Also, static stretching actually weakens the muscle fibers.
It does so for only for a short period of time, but this
is why static stretching is best done AFTER a workout.

Dynamic stretching is different. Dynamic stretching can
and should be done BEFORE your exercise routine. It can
also be done after you workout in conjunction with static
stretching for some killer benefits.

Dynamic stretching allows your muscles to properly warm up.
It helps increase blood flow and temperature, which helps
your fascia become more pliable.

This, in turn, cuts down on injury.

Here's an example of a dynamic stretch you can use before
you workout:

1. Stand upright with your feet shoulder width apart

2. Clasp your hands in front of your body with your arms
straight

3. With your knees soft (legs straight, but knees slightly
bent) and your back straight bend over as far as you can

4. When you reach the bottom do not pause. Immediately
come upright in a smooth, fluid fashion.

This dynamic stretch will increase blood flow in your hips,
hamstrings, and low back. Perform 10-15 repetitions.

So, the bottom line is: Perform Dynamic Stretches BEFORE
your exercise routine and Static Stretches AFTER your
exercise routine.

This is the safest way to stretch, so give it a whirl. If
you still feel better using static stretching before a
workout feel free. Just be careful and don't complain if
you injure yourself during your workout because your muscle
fibers were weak and tear.

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Weston Lyon, KING of the Functional Fitness Jungle, is
widely recognized as a leading expert on functional
fitness. You can receive Weston's weekly tips and FREE
e-book at http://www.westonlyon.com