It is recommended to perform dynamic stretches to prepare muscles and joints before a strength training or powerlifting workout. After your workout, static or PNF stretches are better for aiding recovery and flexibility. This sequence helps optimize performance and reduce injury risk.
However, stretching isn’t a one-size-fits-all approach, and you’ll want to understand the details to stretch right for your goals. I have been the victim of stretching at the wrong time or even performing the wrong type of stretches, which has hurt my performance.
After reading this, check out my article about the top warm-up exercises for a better powerlifting performance!
Table of Contents
How To Stretch Before and After Working Out
Some stretches, such as dynamic and ballistic stretches, are brief and not held long. Other stretches, such as static and PNF, are held longer and help improve circulation and recovery mechanisms. Below, I will outline the differences and when to consider each.
Stretching Before Your Workout
Although not all studies agree, stretching before a workout can be beneficial, depending on the type. Opt for brief dynamic stretches that prepare specific muscle groups for activity. Ballistic stretches, though more intense, are not recommended unless you are well-trained due to their higher risk of injury.
Stretching After Your Workouts
After exercising, engage in static and PNF stretching to ease muscular tension and aid recovery. Static stretches help relax and lengthen muscles, reducing post-exercise tightness and soreness. PNF stretches, involving a combination of stretching and contracting, further enhance flexibility and recovery.
Struggling to pull big? You might need a better deadlift warm up routine. Check out this article about the best deadlift warm ups for performance!
Different Types of Stretching
Different types of stretches exist, some requiring motionless positions or dynamic stretches in motion. For us, we will discuss four types of stretches we should acknowledge and how they fit into the context of performance:
- Static Stretching consists of holding a stretch in a fixed position for 15 to 60 seconds. This helps gradually lengthen and relax the muscles, enhancing flexibility and range of motion.
- Dynamic Stretching consists of controlled, repetitive movements that take muscles through their full range of motion. It is often used as a warm-up and differs from static stretching by its continuous motion.
- Ballistic Stretching uses momentum and bouncing movements to extend a muscle or joint beyond normal limits. More forceful and rapid, this type of stretching increases injury risk if performed improperly.
- PNF Stretching is a more advanced technique that combines static stretching and isometric contractions. It often requires a partner and enhances the range of motion by contracting and then relaxing the muscle group with assistance.
Are you struggling and need to improve your mobility for a better squat workout? Check out this article about the best warm-ups for squatting performance!
Tips for Stretching Before or After Workouts
Understanding the benefits of stretching, whether before or after a workout, is critical. However, to effectively improve your stretching sessions, you need to follow these tips:
- Warm Up Before Stretching: Always perform a light warm-up before stretching to increase blood flow and improve muscle elasticity, reducing injury risk.
- Focus on Proper Form and Breathing: Maintain correct form during stretching; inhale deeply and exhale as you reach the end of the stretch to extend muscle length.
- Consistency is Key: Stretch regularly, not sporadically. Consistency in stretching, like with workouts, enhances both performance and recovery.
Looking for a great warm up routine to prepare for your next bench press workout? Check out this article about the best bench press warm up movements!
FAQ
What Are the Benefits of Stretching?
Stretching enhances performance by improving flexibility, blood circulation, and reducing muscle tension. It primes the body for movement, aids recovery, and reduces injury risk by increasing joint and muscle range of motion. Additionally, stretching alleviates stress, improves mood, and promotes body awareness, helping to improve posture and movement mechanics while fostering a proactive approach to injury prevention.
Do Bodybuilders Stretch Before Workout?
Yes, many bodybuilders stretch before workouts. They typically perform dynamic stretches to warm up muscles and joints, increase blood flow, and enhance flexibility. This type of stretching involves controlled movements that prepare the body for the intensity of weightlifting sessions, helping to prevent injuries and improve overall performance.
What Are the Disadvantages of Stretching?
The disadvantages of stretching include the potential for injury if done incorrectly, such as muscle strains or joint damage. Overstretching can lead to decreased muscle strength temporarily and reduce the muscles' explosive power, which is especially counterproductive before engaging in high-intensity activities. Furthermore, static stretching before a workout may reduce performance by relaxing muscles too much, making them less effective during exercise.
About The Author
Joseph Lucero is a Strength Coach and Author and owns Harvesting Strength LLC. He's CSCS Certified, and when he's not helping clients get stronger, he writes about strength and conditioning to help readers. You can connect with him on LinkedIn and Instagram. You can book a free 20-minute consultation with him to see if a custom program would help you achieve your goals.
