Stretching

[jesca]

I normally stretch after any workout routine that I do (cardio or lifting), but I've been really rushed lately and haven't been doing it, and I'm wondering if that's hindering me at all. I wanted to see, do you stretch after your weights routines and do you think it gives you any benefit against injury/DOMS or improves your performance at all?

I just want to make sure I'm not messing myself up by not making time for it - I've been hella' rushed lately

[beach_plums]

I stretch before and after lifting. I tend to get really tight if I don't, and I like the way it feels to stretch muscles that I've just used in ways I never knew possible. I also do yoga once a week in a heated room. Again, just because I like it. I think stretching is a personal preference thing though. My boyfriend never stretches and he doesn't have any problems with injury or DOMS.

[Bytsi]

Recent studies show that stretching before working out isn't really beneficial as far as preventing DOMS, and it COULD lead to a slightly higher risk of injury, particularly before repetitive-motion type sports (like running). Stretching after workouts is beneficial for flexibility - and it just feels good.

Having said that - when I'm short on time, it's the first thing to go for me. Using a nice full range of motion when working out can help with flexibility, and the PWO shake really helps my recovery as much or more than stretching...

[rixatrix]

I like to stretch any old time. I also like to use the foam roller to roll out the kinks and tight muscles and give my sore muscles a little massage. But I just stretch whenever. In fact, I think lifting weights is supposed to help increase your flexibility.

[Lisa~]

Dynamic mobility warm-ups are best before lifting (and that's a kind of stretching--stretching while moving). Static stretching can be done any time the body is warm, so after lifting or cardio is appropriate. Mike Robertson recommends stretching at night before bed for the relaxation it provides, with the idea that sleep will be improved.

I regularly do mobility warm-ups and static stretching after lifting. I foam roll my trouble spots before my mobility warm-up. I do more foam rolling (or other SMR stuff) sporadically at home. I wish I did it daily. (Why is it so hard to make myself do more SMR work?)

Whether or not you're "messing yourself up" by not stretching depends on how tight you tend to be. Stretching can't reduce DOMS. It feels good and it can increase your ROM if you're too tight. I tend to be tight in my quads, pec/pec minor, and lats. If I don't stretch those areas, I could end up with some discomfort or pain. Stretching those areas is also about injury prevention, because being too tight can create movement impairments.

But if you're already adequately flexible for the activities you do, then daily stretching isn't necessary. Some women are actually too flexible. For those women, I'd recommend they not stretch statically. I'd still have them do dynamic mobility warm-ups. The focus of the mobility drills would be to learn to control their movement through a ROM.

[jesca]

I do Pilates class once a week and try to stretch after cardio. The only thing that gets really tight on me are my lats and my hammies. I really need to work on the hamstrings for my Pilates class, so I guess stretching after working out makes the most sense in the effort to increase flexibility?
I guess I'm already doing the dynamic mobility because I do sun salutations (yoga) before my workouts to warmup. That pretty much puts your body through a full range of motion, except side to side - which I should work on working in.

[LadyNoir]

Originally Posted by Lisa~

But if you're already adequately flexible for the activities you do, then daily stretching isn't necessary. Some women are actually too flexible. For those women, I'd recommend they not stretch statically. I'd still have them do dynamic mobility warm-ups.

Lisa, I was wondering what you consider too flexible? I don't think I'll ever be mistaken as a yoga expert but I do stretch after every workout and have gained a lot of flexibility. Is there a point at which I should cut back?

[Lisa~]

Originally Posted by LadyNoir

Lisa, I was wondering what you consider too flexible? I don't think I'll ever be mistaken as a yoga expert but I do stretch after every workout and have gained a lot of flexibility. Is there a point at which I should cut back?

What is not flexible enough or too flexible depends on what you're training to be able to do. I elaborated it on this in another thread: Lisa- Active Dynamic Warmup Question

It's called functional flexibility (or functional mobility), meaning that for whatever your particular sport or activity, there is a ROM that is superior to assist your function for that activity. A dancer or gymnast or martial artist needs a greater ROM than, say, a sprinter. But all of them need to be able to produce power out of their specific ROM. The sprinter is a good example because a tighter achilles tendon is actually superior for sprinting. It provides a spring to propel the sprinter forward. A big ROM at the ankle would not benefit a sprinter. If you think about squatting and deadlifting, being tighter in the hip joint provides stability and rebound; but being too tight reduces ROM and promotes injury from compensating movement patterns; but being too loose invites injury as well, from lack of joint stability. There's a right amount of mobility that works to produce the most effective movement. For each individual, that perfect functional mobility is what we're trying to achieve.

We also discussed the topic of functional flexibility in this thread: Flexibility and Strength

I think those threads will answer your question and then some.

[Jenn Equestrian]

I tend to stretch after workouts before cooling down. If I've warmed up and still feel tension in specific muscle groups then I will take the time to stretch them. After a long run I feel a big difference if I don't stretch and a lack of stretching after working your muscles can lead to a higher chance of myofascial adhesions.

It is important to keep in mind that there are three areas to being athletic/fit: 1)cardiovascular 2)strength 3)flexibility, and I feel like flexibility is an often overlooked area. It is also something that many people do not perform properly either. Lisa mentioned as well about hypermobility. Many women (often those who danced or did gymnastics in early life) tend to have a greater than normal ROM. I still encourage stretching, but will give modifications as well and prescribe specific strengthening exercises for different joints. It's frustrating (using myself as an example) when you are hypermobile but still carry tension/tightness in a joint. Right now I'm dealing with some groin issues stemming from the iliopsoas and adductor longus, and I can stretch these muscles and others from the same groups then go into the splits etc yet still have that tension that cannot be touched in a sense.

Biggies: please do not stretch "cold". Warm up an area before stretching. FOR THOSE WHO DO "HOT" YOGA: please be aware of your normal ROMs and try not to go too much further even if it feels like you could very easily (I roll my eyes b/c I have treated far too many people who have managed to injure themselves in this trendy class). DO NOT PULSE/BOUNCE or force yourself down into your stretches (for the love of GOD!!). Do your stretches from the same perspective as lifting: put an emphasis on form and then add degrees of intensity. The stretch does not do you any good (and may do you more harm) if not performed properly.

From a medical background stretching is very beneficial and should be performed daily. Essentially, after a long day of working and running around doing groceries etc. we should all be stretching (I'm not even saying post workout) before calling it a day. Do many people do this? Do I always do this? No. lol (I wish I always did and do try to make a point to do it as often as possible) We should though. If you can find the time try to add some stretching in. It's good for the body and, given it's not done in a hurry or as a burden, can also be VERY relaxing for the mind.

If you're really interested in stretching look into some anatomy and the origins, insertions and functions of muscles (innervations and blood supply isn't necessary for this kind of thing). By understanding some basic kinesiology and anatomy stretching can be taken to a whole other level.

Tired and have an equine nutrition exam to continue studying for (human nutrition was waaaaaaay easier!)