stretch before or after workout? or both?

**big nut** · 04-21-2012, 12:33 AM

so for years, i've stretched out before my workouts. i remember hearing PJ mention something (maybe on superhuman radio?) about only stretching post workout.
heres something i just pulled off of bodybuilding.com:

Stretch
Before your workout isn't the only time you need to stretch. Stretching after exercise is beneficial as
well, and can assist in the healing of micro tears in your muscles. Also,
stretching will help drain lactic acid from the "pumped" muscle and reclaim its
range of motion.

so i've been dealing with the usual aches and pains lately and still taking it somewhat easy after an injury. and i'm wondering if i'm hurting myself by stretching out pre workout?
i know the range of motion type exercises help prior to upper body workout...ie, using 5 lb plates and focusing on rotator cuff, shoulders, chest...

what do most people here do?

**Yoshe** · 04-21-2012, 01:00 PM

I only really stretch pre-workout on leg day. Everything else just gets a thorough warm up (rotator cuff exercises, light weights and squeezing, etc). Most days I do stretch post-workout...especially legs. Foam rolling FTW!

**GottaGetLean** · 04-21-2012, 01:26 PM

Originally Posted by big nut

so for years, i've stretched out before my workouts. i remember hearing PJ mention something (maybe on superhuman radio?) about only stretching post workout.
heres something i just pulled off of bodybuilding.com:

Stretch
Before your workout isn't the only time you need to stretch. Stretching after exercise is beneficial as
well, and can assist in the healing of micro tears in your muscles. Also,
stretching will help drain lactic acid from the "pumped" muscle and reclaim its
range of motion.

so i've been dealing with the usual aches and pains lately and still taking it somewhat easy after an injury. and i'm wondering if i'm hurting myself by stretching out pre workout?
i know the range of motion type exercises help prior to upper body workout...ie, using 5 lb plates and focusing on rotator cuff, shoulders, chest...

what do most people here do?

The problem with stretching pre workout is that the muscle is usually somewhat cold, stretching could make it easier for this muscle to tense up and actually be more vulnerable to injury during exercise, stick with warm up sets and leave the stretch post work out.

**big nut** · 04-21-2012, 02:50 PM

Good info, thanks Yoshe & Gottagetlean!Think I'll stick with the warmup sets pre workout, and quit stretching preworkout. Have a feeling that's partially why my shoulder has been tender and a little swollen lately.I haven't used the foam roller. U do that just for legs, or other body parts too?

**swingslammer** · 04-21-2012, 03:35 PM

A. Neither, I feel if you use a FULL range of motion you are stretching under tension, can't get much better than that.

B. Your muscles work somewhat like rubber bands or balloons....what happens when you stretch a balloon or rubber band? Is is easier to stretch or LESS STRONG!

Just my opinions though.

**retwa** · 04-21-2012, 06:57 PM

Most of the studies done on this subject show that static stretching pre-workout does nothing but reduce your performance and actually increase risk of injury. Post-workout is probably fine. Dynamic stretching and doing some warmup sets at the start of a workout is better.

**BigGreen1** · 04-21-2012, 07:32 PM

mobility warm ups would be more beneficial before training .i.e leg swings etc... mobiise the joints and warm up the muscles. sometimes i will stretch light at after i have done a couple of warm up sets on leg day but thats about it

**JRob** · 04-21-2012, 08:28 PM

Dynamic pre and static post. In between some sets I'll do a light static stretch, but not long or deep enough that it starts to effect the stretch reflex (at least I think it's not)

**BigJD69** · 04-21-2012, 08:37 PM

I feel it is important to stretch in between sets.

**floridairon** · 04-21-2012, 08:59 PM

Always warm up at least 5-10 min (I use treadmill) upper body I used cables on 10lbs and do rotatar cuff warmups before every workout, and arm swings help loosen up.

Leg day I do the same warm up and then start with hamstrings first to get alot of blood in the knees even more than leg ext do, then alway hit the foam roller and the stretching cage after.

**Quadsweep** · 04-22-2012, 04:54 PM

I pulled a groin a couple weeks ago and I stretched before. last time I stretched I pulled my quad a little. I swear if I stretch pre workout I get hurt. I have noticed this in the past as well.

Jeff

**ob205** · 04-22-2012, 05:04 PM

My regimen
Pre
Warm up treadmill 5 min
Dynamic warm up

Post
Foam roll (deform)
Stretch. (lengthen)

**dyeell0499** · 04-22-2012, 05:11 PM

I do static before and after. Don't wanna get injured pre workout? Don't stretch too hard, that simple.

**LayItDown** · 04-22-2012, 05:27 PM

I stretch in between sets and post workout. I think you're looking for an injury if you stretch before training. plus a stretched out muscle is weaker and nobody wants that!

**Suzanne** · 04-23-2012, 02:37 AM

I do dynamic before workout. Shoulder dislocators with pvc or stick. On leg day dynamic stretching for hips

Postwork static stretches hold each stretch for 60 seconds. I have been stretching on a much more regular basis since seeing Derik in Jan has made a HUGE difference in my aches and pain and ROM on exercises.

Derik told me no static stretching preWO