How and When to Implement Static Stretching
Static stretching has seemingly fallen to the wayside. It's certainly not the 90’s where guys and gals in matching Champion sweatsuits crowd the gym floors performing toe touches and groin stretches. I miss the sweatsuits; though not the vocalized groin stretches. Alternative practices have gained popularity such as yoga, foam rolling or modern mobility routines though there is still a time and place for static stretching.
When it comes to lifting weights, keep it simple. Dynamic before the workout, static after the workout. It’s important to not go heavy on lengthening your muscles prior to loading them with weight. This can lead to a higher risk of injury and potentially a decrease in performance. Think of your muscles as a slingshot, and for the sake of this analogy, think of your hamstrings as the slingshot for your squat. If you’re overstretching prior to hitting the rack, you’re decreasing available power output.
Prior to lifting, perform a dynamic warmup mimicking movement patterns within the workout itself. I typically start on the floor for core activations, because every lift requires core recruitment, then progress into a quadruped or kneeling position for mobility drills and round out the warmup with dynamic movements to increase heart rate and blood flow. Gone are the days when a couple of reps with the bar would do the trick.
If there’s anything that’s more popular than skipping the warmup, it’s skipping the cool down. I get it. You just pumped some iron, you’re feeling strong, and you want to leave the gym with your newfound high. Pause and hit the deck for your static or foam rolling session. Contrary to what the goal was prior to the session, now is the time to lengthen fatigued muscle groups. After an hour plus of tearing them apart, literally, show them the love they earned to set the stage for a successful recovery.
The same rules apply for cardio. Focus on appropriate activations and mobility exercises followed by a dynamic warmup, especially prior to higher intensity pushes like running and sprinting. Put in a few minutes of Zone 1 and 2 before ramping efforts into 3, 4 and 5.
