The latest research is showing to do more of a dynamic stretch routine pre-work out, and sustained stretches post exercise.
What does that mean?
This essentially means to do more of warm up type stretching to start. Things like neck rolls, jogging in place, jumping jacks... After the work out do regular sustained stretches. For example , if you did a lot of triceps, then a sustained triceps stretch for 10 or 15 seconds can be done.
Dynamic Stretches Are Best When It Comes To Warming Up Before You Workout
Recent studies have been shown that static stretching can decrease your strength and athletic performance. The Journal of Strength and Conditioning Research studied weight lifters who did static and dynamic stretching. They found that static stretching reduced strength. Specifically the weight lifters decreased their one-rep max strength by 8% and decreased lower body stability by more than 22% when doing static stretches.
In addition to dynamic stretches, there are 3 other types of stretching that are beneficial:
- Chiropractic Treatment - address the cause of the tight muscles with making sure the spine is aligned properly. The muscles are innervated by the nerves and the nervous system after all.
- Foam Rolling - This means changing the length of the muscle using a rumble roller for example. This creates a neural down-regulation that decreases muscle tone
- Traction - This decreases stimuli to overactive muscles and allows for movement of fluid into the joint spaces. Two examples of this are decompression and elastic bands.
Picture Source: More to Stretching than Warming Up
Article Source: Dynamic Chiropractic March 2015: Why Stretching Does not Work by Linsay Way
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