Should I Stretch Before Or After Lifting Weights
Olivia Luz
Some coaches trainers and textbooks recommend stretching before and after your workout because it can help your performance and reduce the risk of injuries.
Even though static stretching may not be ideal before each strength training session there s still a place for it in your training. Holding a static stretch for between 10 and 30 seconds before taking a short break is recommended to help increase range of motion. You can warm up with a small amount of cardiovascular work before your dynamic stretches. After lifting weights stretching will help you relax your muscles.
For example leg swings and walking lunges are great dynamic stretches to do before running and other cardio and arm circles can be useful for before lifting upper body weights. Lying quadriceps stretch 15 second end or continue to next stretch. You should warm up your muscles before lifting weights or any kind of exercise. This could be five to ten minutes on the stationary bike or elliptical machine.
Seated forward hamstring stretch 15 seconds end or continue to next stretch. The studies were thorough and detailed the acute weakening effect of static stretching on the muscles. Standing hamstring stretch 10 seconds continue to next stretch. It doesn t seem to matter if you stretch right before or the day before the acute weakening effect is significant and long lasting even in experienced lifters.
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It s best to stick to dynamic stretching before you lift weights. Static stretching before weight lifting or exercise decreases output by about 30 i you feel the need to warm up before lifting just do one set of the movement with light weights to get the cns ready stretching after can help to reduce doms as well. I ve experimented with different combinations in my routines and for myself i find it better for me when i do stretching routines by itself and not combine it with other exercises. Before lifting stretching could help you lift the weights with a little bit ease.
Should you stretch before or after a workout.
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