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BARBANNA SparkPoints: (107,974)
Fitness Minutes: (84,708)
Posts: 3,412
1/5/14 2:48 P

warm up before, stretch after

CHIQUITATARITA8 SparkPoints: (132)
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Posts: 3
1/5/14 2:37 P

I do not stretch when I run. I find that walking about a half a mile before and after warm me up better than stretching. I did try it for a while, and I didn't personally find any benefit in it. My running partner loves to stretch though.

ELLI20 Posts: 4,467
1/5/14 12:13 A

yes, always

DUCKIJO SparkPoints: (9,900)
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Posts: 166
1/4/14 10:21 P

always stretch warm muscles. If you stretch before you work out, you must warm up first.

ROBBIEY SparkPoints: (143,465)
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Posts: 4,560
1/4/14 9:10 P

afterwards

AZULVIOLETA6 SparkPoints: (66,733)
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Posts: 3,293
1/4/14 5:18 P

Hmmm...I always stretch before and after I dance, but not for anything else. I generally just do 10- minute slow walk on the treadmill (17-18 minute miles) to warm up instead.

BARBANNA SparkPoints: (107,974)
Fitness Minutes: (84,708)
Posts: 3,412
1/4/14 1:34 P

Warm up before and stretch after. I do have tightness but my warm up resolves all these issues. Stretching before is not necessary!

CHERIMOOSE Posts: 391
1/4/14 12:23 P

=====
Here's what current research has to say about the topic.
healthland.time.com/2013/04/08/why-stret
ch
ing-may-not-help-before-exercise/
=====

The problem with those studies is they chose muscles indiscriminately - they did not selectively stretch only the tight muscles. That's like loosening all the strings on a guitar, and concluding that loosening guitar strings is pointless.

They're correct that stretching relaxes muscles, but that's actually beneficial in the case of overly tight muscles, because they can negatively affect your form. For example, if your heels rise during squats due to tight calf muscles, stretching your calves may fix that. And no, it will not reduce how much you can lift, since your calves are not a primary mover in the squat.



KJEANNE SparkPoints: (39,612)
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1/4/14 11:50 A

I never stretch before starting my workouts. Always after. Less chance of injuries.

OBIESMOM2 SparkPoints: (74,537)
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Posts: 4,874
1/4/14 11:33 A

no - I warm up before exercising and stretch after.

if I'm running, I do leg swings front to back and side to side on each leg, then some walking lunges. For other stuff, I just do a lower level of whatever my planned exercise is (walking to get my heart rate up a bit, some reps with very light weights, etc.)

I love the Precor stretch trainer at the gym - it's my reward for working out!

SIMLANNA SparkPoints: (12,602)
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Posts: 90
1/4/14 10:10 A

I never stretch before strength training but I do some brief loosening stretches between sets.
Full stretch out afterwards followed by a cardio set.

GODS_GOT_ME1988 SparkPoints: (1,915)
Fitness Minutes: (488)
Posts: 35
1/4/14 2:16 A

before

ZRIE014 Posts: 5,751
1/4/14 1:05 A

yes

SIMPLELIFE2 Posts: 707
1/4/14 1:04 A

Here's what current research has to say about the topic.
healthland.time.com/2013/04/08/why-stretch
ing-may-not-help-before-exercise/


GPHOENIX Posts: 2,621
1/3/14 10:10 P

yes

BERRY4 SparkPoints: (158,434)
Fitness Minutes: (90,493)
Posts: 7,758
1/2/14 7:44 P

yes - I tried it today. We'll see how I feel tomorrow.

I had a personal trainer suggest that it would be very beneficial to me to stretch before strength training. I do a cardio warm-up first, then some stretching, then strength training, and then finish with full body stretching.

SIMONEKP Posts: 2,595
1/2/14 5:16 P

warm up before, stretch after. Warm-up move can stretch the muscles as well. For example, arm swings.

JATCTT SparkPoints: (3,873)
Fitness Minutes: (2,603)
Posts: 19
1/2/14 11:02 A

After

Edited by: JATCTT at: 1/2/2014 (11:02)
MOTHERBOARDER SparkPoints: (136,823)
Fitness Minutes: (96,133)
Posts: 7,109
1/2/14 8:54 A

after

CHERIMOOSE Posts: 391
1/2/14 2:38 A

The National Academy of Sports Medicine (one of the leading authorities on exercise) recommends stretching before exercise - but only for muscles that are overly tight. An overly tight muscle will negatively effect your exercise form if left unstretched. The problem is that it's difficult for most people to assess which of their 600 muscles are tight muscles without some knowledge of biomechanics. You can try using the assessment below. Try to video yourself doing it or have someone else watch you do it:

Overhead squat assessment (click the "download now" button for the .pdf file)
www67.zippyshare.com/v/16079812/file.html<
/a>

If you're unsure of the results, ask a physical therapist or a good personal trainer to assess you.

Once you know your tight muscles, look for stretches for them on Youtube & Google. Stretch each muscle for 30 seconds prior to exercise. Try to do it a few times throughout the day too.

Always perform the stretch slowly, and don't push too hard. If you follow that advice, you can stretch any time without "warming up" first. Injuries from stretching are rare, but when they do happen it's usually from stretching too fast or too forcefully. A light, 30 second stretch is all it takes.

ETERNAL_STUDENT SparkPoints: (4,658)
Fitness Minutes: (3,291)
Posts: 83
12/31/13 10:08 A

Nope, I only stretch after. I seen too many injuries from people stretching before working out to do it myself.

SHUPER5 Posts: 618
12/31/13 9:36 A

Thank You for the article on warming up and not to stretch before working out!I had no clue,always been told to stretch before and after.Learn something new everyday!
Thank You!

CHEETARA79 SparkPoints: (81,599)
Fitness Minutes: (72,090)
Posts: 3,510
12/31/13 9:27 A

After only.

CICELY360 Posts: 3,109
12/31/13 9:06 A

after

KABMPH SparkPoints: (33,879)
Fitness Minutes: (34,060)
Posts: 759
12/31/13 8:49 A

Just like the poster below me, I've learned that you shouldn't stretch before a workout, only after one! Make sure you warm up beforehand, but don't stretch!

Here's a SP article: www.sparkpeople.com/blog/blog.asp?post=4_r
easons_to_stop_stretching_before_you_e
xercise


ONLINEASLLOU SparkPoints: (55,535)
Fitness Minutes: (38,598)
Posts: 3,971
12/30/13 9:50 P

I warm up before exercise ... and stretch afterwards. Stretching cold muscles can lead to injury.

SHUPER5 Posts: 618
12/30/13 9:15 P

yes I did!

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