It seems that traditional static stretching has lost it’s artform over
the years. I’d say at least 7 out of 10 people stretch before working
out, and many have been doing it for years and years. However, in the
past decade research has provided evidence that stretching prior to
weight lifting and sports activities may lead to more injuries.

It was widely considered that stretching prior to working out would
improve coordination, range of motion, reduce injury, and improve
performance. However, the majority of the research demonstrates that
traditional static stretching reduces a muscle’s ability to contract.
Reduce this ability, and you’ve compromised the joint’s stability,
which ultimately can lead to injury if enough stress is put onto it.
This will also lead to decreases in strength and endurance.

So what am I supposed to do now?!

Leading experts suggest a combination of appropriate dynamic/active
exercises and soft tissue work for warming up and preparing the body
for that workout. Self massage with a foam roller or tennis balls are
appropriate methods for pre-workout soft tissue work. This doesn’t mean
that static stretching should be completely avoided, but rather saved
for the cool down portion of your workout. I’ve personally discovered
better results on myself and with clients with this type of format, but
also adding low level isometric exercises when needed.

Here’s a sample warm-up:

- 3-5 minute slow to moderate walk on treadmill

- Self massage exercises for trouble spots

- Dynamic/active stretches
- Y-Squats
- Lunge variations
- Shoulder Rotations

Stay tuned for part 2 for example video demonstration.