When Should I Stretch?

     Hey Guys!

     Those of you interested in adopting a stretching routine may be wondering, when should I stretch? This is where most experts disagree. There are always new findings in regards to stretching, and the fact is we cannot take them all at face value.

     There is a lot of conflicting evidence on when you should stretch, so in this post I will discuss my experiences as well as information from books and articles I have read on the subject, which I believe are accurate and reliable.

     I have heard in a particular study that you should not stretch before exercise because the muscles will naturally tighten after the stretch is performed. This study tested athletes stretching before practice and monitoring their performance on the field.

      From what I know about stretching, this is not true. The only way your muscles will tighten is if you stretch too far, in which case this is a natural reaction of the nervous system to protect the muscle tissue from damage.

     I cannot speak for every sport, team, or coach, but when you are an athlete you generally are not taught how to stretch properly. From what I have witnessed, many athletes simply go through the motions, not knowing exactly what they are doing. Since they do not know the science behind flexibility training, they will not know how to stretch to increase their performance.

     Flexibility training is often overlooked in sports, and that can negatively affect athletes trying to increase their performance.

     I recommend that you stretch before working out. Many professional bodybuilders stretched anywhere from 30 minutes to 1 hour before their workouts in order to activate the muscles they were targeting, and to lengthen the muscle to perform a greater range-of-motion in their exercises.

     Another great time to stretch, from my experience, is an hour or two after a workout. I like to keep the muscles tense for a while to stimulate their growth, but after a couple hours, I want to release that tension in order for the muscles to relax and recover.

     Remember, your muscles grow through rest, not through lifting weights. Lifting weights simply promotes muscle growth during rest.

     Speaking of recovery, you should stretch 1 to 2 hours before going to bed. This allows your muscles to relax when they need it most. Stretching before bed will grant you better recovery during the time that your body recovers the most - sleep.

     But if you feel pressed for time, stretch when you can. You do not have to perform your whole routine at once. You can stretch 5 minutes at a time throughout the day. What is important is that you take the time to stretch, to actually go through your routine.

     Also, like exercise, your muscles need to recover from the stress you put on them while stretching. I recommend stretching anywhere from 4 to 6 days a week, but how often you stretch depends on the level of flexibility you want to achieve and your schedule.

     If you guys want to learn any new stretches or have any general questions on flexibility training, leave a comment below.

     Until next time.

     Get Stronger!
          -Nas