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 There's
been a lot of discussion lately about the best time to stretch.
Ultimately, there's no right or wrong here. What works for you works
for you.
The main point is to be sure to stretch.
Recent
exercise physiology studies do show that static stretching (slow, easy
stretching) actually reduces muscular power and strength in the
short-term. So, for competitive, high-level athletes, static stretching
is best done AFTER exercise.
For people in their thirties and
beyond, many of whom have had back issues at some time, it may still be
a very good idea to do static stretching before exercise. The primary
value here is to prepare the muscles, ligaments, and joints of the
lower back for work. Static stretching of the big muscles of the legs -
the hamstrings, calves, and quads - reflexively loosens and elongates
lower back muscles and supporting structures.
So, for many of us, doing our regular
stretching routine first, followed by five or ten minutes of a dynamic
warm-up, is still the best preparation for a safe, enjoyable,
fulfilling workout.
Application: When I teach cycling classes at the YMCA we warm up for 10
min-->stretch for 3-4 min-->ride intensely for 40 min-->cool
down and stretch again. This is a great example of how to use the
information above.
Stay Well Adjusted!,
Dr. Heidi Kline @ www.chirowellnessindy.com
2Peeler
J, Anderson JE: Effectiveness of static quadriceps stretching in
individuals with patellofemoral joint pain. Clin J Sport Med
17(4):234-241, 2007.
3Behm DG, et al: Effect of acute static stretching
on force, balance, reaction time, and movement time. Med Sci Sports
Exercise (36(8):1397-1402, 2004.
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