puff

I've been thinking about this a bit lately and whether stretching is good or bad for you, or an over / under rated tool to help recovery.

I played a lot of junior sport and it was always warm up and stretch and afterwards cool down and stretch. Prior to ever doing compound lifts, I had persistant sciatic nerve pain that referred down my left hamstring, behind the knee and in the calf. Over the years I was treated by chiros, osteos and relied on massage and the advice was always to stretch. For a large part of that time I did a number of different stretches for approximately 15 minutes each night. It definitely eased the pain when it was acute but never made it better or made the condition go away. As my back and legs have started to get stronger I've only had DOMS and nothing more serious.

Up until several weeks ago I was stretching to assist with DOMs but I reckon I get as much benefit from this as going for a 30 minute walk with my dogs in the morning before work. Then occasionally I've heard or read about stretching before exercise potentially causing injury or muscle strain.

Does anyone have anymore experience than this or an opinion as to whether its good, bad or indifferent?

Cheers,

Jeff.

Kyle Aaron

If you are overall healthy, stretching before weight training, sports etc is a bad idea. This is because you are literally stretching the muscles out longer - and in weight training and sports you are contracting them, if they're stretched they don't contract as well.

The exception is if you have some area of particular tightness because of injury or postural issues. Then you'd stretch just that part.

There is also an exception for sports where flexibility is needed during the performance, such as gymnastics.

Stretching after a workout or sports has been shown to help recovery. And yes, a 30 minute walk will help recovery, too. So do both

But really it's up to you. Millions of people do weight training and never stretch afterwards. Most never seem to have any harm from it, many have injuries but were they caused by not stretching? Hard to say.

I find that stretching helps me to mentally wind down after a workout, and helps recovery. With the people I train, I only stretch areas of particular tightness due to their posture (eg a pec stretch for the person with the rounded-shoulders posture) or injury history (eg lower back stretch for the guy who once twisted it), or if they have some area which feels uncomfortably tight that day.

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haz

general stretching isn't bad for you before weight training. obliviously dont stretch out your pec for 3 mins before you attempt a pb bench. mobility drills can be useful to loosen the joints and get you warm. i wouldn't analyze it too much.

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AndyMitchell

You'll get enough stretch when you weight train, if done properly.

I do my stretch in bed when I wake up it feels good.

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Christian

Simple

Dont stretch before work up progressivley.


Stretch after words or bad shit happens..

I now have calf glute itb and knee problem on my right side because i stopped stretching everything locked up and im ****ed.

Worlds strognets man actually does ballet to stay flexible i shit you not.

30min a day of stretching will do you the world of good and a massage every 2 weeks.

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NPR

Stretching really helped me rehab my back.

I still stretch but not as often as when I was coming off the injury.

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MrB83

I sometimes stretch but most of the time i dont.The ownly times i get cramps is in my biceps when i push it to the limits and also in my toes.

Oli

I stretch slightly before working out (mostly hamstring and shoulder stuff) then go for hell afterwards working on my hamstrings (I have very poor flexibility).

My flexibility has improved greatly, though I'm still troubled by knots and cant sit with my legs crossed.

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Fadi

Yes you’re right Puff, the debate is raging hot out there between the experts. However Haz and Oliver summed it up beautifully; do stretch before your workout but not to the extent of your post workout. So a 30 second holding hamstring stretch after warming up and before your workout, versus a 2 or so minutes done in the same fashion for few sets of 2 minutes post workout. The word here is stretch and not tear and definitely no rocking (in most cases)


Fadi.

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dave

There is no point being tight and no point being hypermobile, they are both bad for your joints/muscles.
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