Pre Workout Stretching

There are different views and opinions about what the proper warm up should consist of. Most people believe in the need for a general warm up before starting, and then exercise speci_ c warm ups before each muscle group. The controversy comes when dealing with stretching. Some people swear by static stretching before a workout, while others believe static stretching should be reserved for post workout stretching only.

The latter group believes that dynamic stretching is much better for pre workout stretching.

Research brings about new developments in the science of stretching on a regular basis. Currently, it is believed that stretching cold muscles may lead to additional injuries. It is also believed that this may cause a reduction in the range of motion, because the tearing of the muscle causes the production of scar tissue in the muscle. It is also believed that stretching and holding it for more than two to three seconds is counterproductive. Holding the stretch for longer than that actually activates the stretch receptors in the tendons and causes the muscle to contract.

Pre Workout Stretching Routines A common pre workout routine following this new research would include a general warm up of walking, jogging, biking, or some other cardiovascular exercise for ten to 15 minutes. This would be followed by some dynamic stretches for the muscles that will be trained, which might be some light plyometrics, calisthenics, or agility exercises. This stretches the muscles through a full range of motion in an active manner and prepares them for the workout to follow. Static stretches should be reserved for in between sets and post workout.

To put this in a simple format, the following pre workout stretch routine would work for a chest workout: • Stationary bike for ten minutes • Arm circles for 15 seconds forward, then back • Forward and back arm swings for 15 seconds • Chest pass with a medicine ball for ten repetitions • Explosive push-ups all the way to the fl oor for a set of ten repetitions The pectorals, deltoids, latissimus dorsi, and triceps should be well warmed and stretched at this point and ready for any exercises thrown at them. This type of stretching serves to stretch the tendons, the belly of the muscle, and even the fascia around the muscle. The muscle is better prepared for the workout and will be less susceptible to the potential injuries encountered when training a cold, or poorly stretched, muscle.

Pre Workout Stretching Tips The key, when performing pre workout stretches is to make sure to stretch all of the muscles that will be involved in the workout. When training the back there are many supporting and assistance muscles that are called into play, also.

Obviously, the latissimus dorsi, teres major, rhombus, and trapezius muscles must all be stretched, but don’t forget the others. The spinal erectos (lower back), the rear deltoids, the biceps, the forearms, and the neck all get worked hard during a back workout.

If dead lift or power cleans are performed then the hips and legs also get worked. Pre workout stretching is necessary to prepare the muscles, and entire body, for the work to follow. Neglecting this important pre workout routine can result in injuries, sometimes career ending. Pre workout stretching is as important, or more, as any other pre workout routine

Here are a few Dynamic Flexibility exercises to target the whole body:

Lunge and core twist

As the name implies, this is a combination of two different moves: a forward lunge and a horizontal twist. The forward lunge helps stretch the hip flexors and activates the legs, glutes, and hips, while the twist stretches out the upper and middle back and activates core rotation. As you do the lunge, step forward, then drop your hips. You shouldn’t try to lunge too far forward so your front knee extends far beyond your toes. After you have lunged, slowly twist toward the side you are lunging for a more intense hip flexor stretch

Jump Squats Jump squats are a great plyometric exercise for warming up the lower body. Because the exercise is fast, it requires a greater degree of force production and power than the other exercises on this list, so it’s a more advanced warmup exercise. Stand up with your feet about shoulder width apart while holding your hands behind your head, or on your hips. Squat down until the hips are about parallel with the ground, then forcibly jump off the ground. Land softly and repeat the jump

T-Push-Ups A T-Push Up is a great exercise to help warm-up your upper body, especially the shoulders, while also activating your entire core. Start out in the push-up position, and then lower yourself down towards the ground. As you push back up, extend your right arm toward the sky while keeping your left arm stable and your hips from moving down, or up. Bring your arm back to the starting position, do another push up, and then repeat with the left arm

Hip Stretch with a twist This is an exceptional stretch, especially for working professionals who sit a lot during the day. It helps open up the hips and groin while stretching the core, upper, and middle backStart in the push up position and bring your right foot up to your right hand while keeping your hips down and lower back flat Take your left hand, twist to your left while extending your arm and reaching toward the sky. Come back to the starting push-up position and repeat on the other sideA possible substitution for this exercise would be a side lunge to help work on your lateral movement1717