How important is stretching?
The topic of stretching can be quite an intensive conservation. First and foremost optimal muscle length for normal joint range of motion is vital for everybody. Simply put, everybody needs to be able to move their limbs to an optimal range of motion to reduce injuries and to reduce stress on certain joints. Commonly tight muscles I see in everyday people usually are: pecs, hamstrings and hip flexors. This is usually caused by poor posture, excessive sitting and hours of use on the computer. These tight muscles usually contribute to stiff upper backs and lower back issues.
Athletes however usually develop sport specific muscle tightness that needs to be addressed and a specific stretching protocol should be given by a certified trainer.
For the common individual just looking to workout to get in shape, I would highly recommend a series of "general dynamic warm-up” drills PRIOR to exercise to get the body mentally and physically ready for exercise. This would be followed by a few series of muscle specific dynamic warm-ups then followed by a few "warm-up” sets of the first exercise you will perform for that day. After the completion of your workout, stretching would be recommended a few hours after your workout. One of the stretching techniques I like to follow would is AIS (
Active Isolated Stretching) which I learned from Aaron Mattes. I have found this method of stretching to be one of the most beneficial and effective methods of stretching to date.
Many people do not realize the muscle potential that is lost due to tight muscles.
Check out this video for an interesting self test that you can do on your own to see just how much strength is lost when a muscle is shortened! Think about that next time you train those already tight hamstrings or pecs!
Overview:
- Dynamic Warm-up
- Muscle Specific Dynamic Warm-up
- Warm-up Sets
- Workout
- Stretching a few hours post workout