New Crucial Activity Before Workout

We know the risk. And yet we often skip one primary part of our workout... unless we're made to do it by an instructor. Anyhow, it turns out that we've been taught to do it wrong.

It happens. We don't realise. And we continue with it. Especially in those early days when we learn with ridged 'facts'. However, with experience, we now know the way something is done is not necessarily permanent. And this is one of those things...

...I remember being made to jog and jump and skip around a frosty school field to warm up. Then we all came together to stretch before the games begin. Our tracksuit donning teacher would take us through stretches. We'd stretch and hold it and then on to the next stretch.

The reason... so we didn't pull a muscle. You can't argue with that, therefore, we do as we're told. But what if they've got it wrong and you're actually reducing your performance?

"...can improve many performance aspects like power and agility and reactions..."

Now skip forward a decade or so and we're in a body conditioning class. We're just about finished the warm-up and moving straight into the hard stuff... no stretching. While other instructors quickly give the muscles we're going to punish a little stretch. Or you're in charge, all warmed up on the machines and give your muscles a brief stretch if you can be bothered. Then get on with it.

In the back of your mind, a little voice suggested you should stretch properly. But you've been fine and no one is forcing you. Maybe it's not that important after all.

More Control & Flexibility?

Apparently, it's not just about avoiding injury - we're supposed to feel more muscle control and flexibility. I'm sure you can understand this idea. However, take a look at nature... you'll see instinctive stretching. And we do it too. If you've had a cat or a dog or even a hamster, you'll have noticed them waking up and having a big stretch. They'll stretch their front legs and then their back legs before toddling off. We're just the same, aren't we? We wake up and stretch... and probably a big yawn too.

Consequently, stretching is necessary for certain situations and when done properly it can actually increase your ability. Although, common stretches within a warm-up can weaken muscles.[1,2] So, it's best to avoid static stretches, the type where you hold the stretch for 10 to 60 seconds. Leave this kind of stretching for your cool-down.

Preferably, warm-up with controlled movements by extending your limbs to their full range of motion. This not only can actually become your warm-up but also it prepares your muscles for the coming workout. This dynamic stretch more than just reduces your injury risk but can improve many performance aspects like power and agility and reactions and overall performance.[1,2,3,4,5] 

Unlike back on the frosty field where we have warmed up and stop to static stretch only to get cold, with dynamic stretching we are keeping warm and ready to go. We can exert each muscle to its full range or focus on the movements of the specific activity. Therefore, no more static stretches during your warm-up. Simply use dynamic stretching as part of or all of your warm-up instead.