How important is stretching?

[mariusjacobsen]

I never stretch, I know I should, I always consider it, then I pack my stuff and go home. But how important is it really in terms of progress? Every now and then I see workout programs with an entire day dedicated to stretching and flexibility. Does it really make that big of a difference?

[McJimmie]

In terms of reducing or preventing injury, the jury is still out.

In terms of maintaining or improving flexibility, it's a no-brainer. Come back in 40 years when you can't tie your shoe-laces and tell me it isn't important.

Check out the article on stretching on the website attached to my profile

[nt4sell]

i did p90x for a month or so. it has a day devoted to stretching. believe me after an hour of stretching youll feel great.

[Dan_S]

I didn't stretch (and still have a hard time remembering to), but I'm having issues with my arms falling asleep at night because of decreased blood flow. So now, I've changed my mind. After exercise only though.

[Codo]

i did p90x for a month or so. it has a day devoted to stretching. believe me after an hour of stretching youll feel great.

this

[braindx]

In terms of reducing or preventing injury, the jury is still out.

In terms of maintaining or improving flexibility, it's a no-brainer. Come back in 40 years when you can't tie your shoe-laces and tell me it isn't important.

Check out the article on stretching on the website attached to my profile

partially incorrect.

Stretching may not prevent injuries on the day of actual workouts. At least in terms of static stretching vs. dynamic vs. no stretching.

Static stretching does decrease power abilities such as heavy lifting, sprinting, etc. though.


But yeah keeping tissue quality good and loose... it is important to stretch and keep your joints having optimal ranges of motion as well as maintaining proper posture.

Stretching after workouts as well as being aware of posture helps achieve this.

In this respect, stretching and mobility work are needed by EVERYONE wanting to stay healthy. Almost everyone who doesn't do any stretching or mobility work will end up injured somewhere within a couple years.

[optimus1]

I saw a couple studies recently that concluded stretching does not aid in preventing injuries for those that work out regularly. One of them also concluded that stretching prior to exercise actually decreases performance by a measurable degree.

On the other hand, stretching is important if you have severe flexibility issues, which some weightlifters develop over time. So in my opinion, is stretching required? Depends, certainly not "required" but can have its benefits for certain individuals. Certain areas of the body you do not want to be very flexible, for example back/low back, where you want a strong support. Whereas other areas such as hamstrings, arms, shoulders, etc. could benefit from additional ROM, in moderation. Like a rubber band you stretch too much, taking flexibility to extremes can possibly be very detrimental to strength.

[nt4sell]

if stretching improves blood flow consider the effects that would have on recovery and growth.

[grumble1]

I personally believe that have solid flexibility does prevent injuries. while stretching before a workout is counterproductive as it decreases strength, it might still be a good idea on occasion simply because you'll do a good job of stretching if you have gas in the tank while doing it. Ian King is a proponent of this, and it makes sense. I usually stretch after my workouts, and most days before I go to bed (grab a book, throw a hamstring on the bed, lean into it while reading, stop when hamstring feels like rubber and switch, etc).

As for stretching in general, it's a no-brainer. You'll feel better, look better due to better posture and movement, be able to achieve better ROM on your exercises, you won't have as many imbalances, and yes, I believe your injury rate will go down.

[Joe_Rangel]

I never stretch, I know I should, I always consider it, then I pack my stuff and go home. But how important is it really in terms of progress? Every now and then I see workout programs with an entire day dedicated to stretching and flexibility. Does it really make that big of a difference?

Seems like there's a lot of varied opinions on stretching. We all know that Jay, and even Arnold, recommend stretching between sets to increase blood flow to a muscle...but I never remember to do it.

I will tell you this though: If you're any kind of athlete in addition to a wieghtlifter, you might find that increased flexibility, in addition to your increased strength, is a real plus.

[scantraxx]

i stretch when i wake up and when im going to bed, i dont feel i need to do any more stretching apart from that.

here's a program i use.

http://www.weight-lifting-program.com/stretches.htm

[PaHulkster]

As someone who never used to stretch I can say that stretching is a good idea. Dynamic stretching to warm up and static stretches after the workout. It doesn't have to be a long session, but it definitely helps. When you breakdown and rebuild muscle you just become less flexible. "Musclebound" is more about lack of flexibility than being too big to move well. After lifting for a while without ever stretching and now doing things like jiujitsu that require a lot of flexibility it's a huge pain in the ass being so tight. I definitely think it helps prevent injuries too.

[TKD]

I never stretch, I know I should, I always consider it, then I pack my stuff and go home. But how important is it really in terms of progress? Every now and then I see workout programs with an entire day dedicated to stretching and flexibility. Does it really make that big of a difference?

Wait until you start getting some bad shoulder pain due to not stretching for example.

Or wait to you put your back out due to overly tight hamstrings.

Wait until your hip flexors finally give out to the strain of squatting and not stretching, and you have to wait about 6 weeks before you can squat again!!! (Yes, a hip flexor strain can take a very long time to recover from).



Then you can ask yourself...."Could I have prevented this?"

[Bantropic]

In terms of reducing or preventing injury, the jury is still out.

In terms of maintaining or improving flexibility, it's a no-brainer. Come back in 40 years when you can't tie your shoe-laces and tell me it isn't important.

Check out the article on stretching on the website attached to my profile

Uh. No the jury is not "still out" in regards to stretching and it's ability to reduce or prevent injury.

A proper flexibility program absolutely assists in the reduction of injury incidence, and risk.

It is a short-term, 'acute' stretching program (ie: one performed just prior to activity) that has shown no real link between injury reduction during the activity performed post-stretch.

[Bantropic]

I never stretch, I know I should, I always consider it, then I pack my stuff and go home. But how important is it really in terms of progress? Every now and then I see workout programs with an entire day dedicated to stretching and flexibility. Does it really make that big of a difference?

Yes, stretching is important.

I assume you're referring to static stretching; the flexibility, and joint range of motion improvements will not only help you perform certain exercises better (ie: squats are a great example); your mobility will improve, as will your susceptibility to soft-tissue injury.

[ProTec]

Okay. So.... explain this:

To build solid muscle, someone is always adviced to move the weights thru their full range of motion. In fact, if you don't do this and tell people here, they practically bite your head off. Partial lifts are screwing up your routine, are useless, etc etc... we've all read this sh!

Stretching improves range of motion so in fact, we should be able to move our weights thru more space, if we keep our muscle nice and flexible. (well.... surpressing the stretch reflex, really)

So.... stretching MUST be important to us for growth, because if we don't, we are limiting our range of motion and thereby our lifts will become more and more partial.

Or didn't we really want to hear this?

M

[theapexxxx]

I say no to the above ^^^^^ statement.

Alright, the below is my Opinion and does not represent any scientific evidence:

I think stretching is a complete waste of time. Simple as that.
A warm-up is invaluable and should always be done. I do this by 2-3 light sets at 40-50% 1 RM of my first exercise (always a compound to warm up all the muscles necessary).
But as for stretching, I find stretching before hinders my lifts (which many people also claim) and stretching after is a waste of time. The best time to stretch is during your workout when your muscles are warmed. Now simply by exercise at full ROM possible, your already stretching your muscles. So why waste time with it afterwards. Lack hamstring flexibility? Do Stiff-Leg deadlifts for a few weeks on a box and tell me if your flexibility doesn't improve. Same thing with all other exercises. So unless your goal is to be some sort of contortionist (which you need the right genetics for anyways), i believe its a waste of time.

[Bantropic]

I think stretching is a complete waste of time. Simple as that

and stretching after is a waste of time.

I'm glad you only have control over your own exercise behaviour.

To suggest that stretching is a waste of time is incredibly wrong.

[Bantropic]

Lack hamstring flexibility? Do Stiff-Leg deadlifts for a few weeks on a box and tell me if your flexibility doesn't improve.

This only demonstrates your lack of understanding regarding stretching, the manner in which it's applied, and the benefits it yields.

[TKD]

I say no to the above ^^^^^ statement.

Alright, the below is my Opinion and does not represent any scientific evidence:

I think stretching is a complete waste of time. Simple as that.
A warm-up is invaluable and should always be done. I do this by 2-3 light sets at 40-50% 1 RM of my first exercise (always a compound to warm up all the muscles necessary).
But as for stretching, I find stretching before hinders my lifts (which many people also claim) and stretching after is a waste of time. The best time to stretch is during your workout when your muscles are warmed. Now simply by exercise at full ROM possible, your already stretching your muscles. So why waste time with it afterwards. Lack hamstring flexibility? Do Stiff-Leg deadlifts for a few weeks on a box and tell me if your flexibility doesn't improve. Same thing with all other exercises. So unless your goal is to be some sort of contortionist (which you need the right genetics for anyways), i believe its a waste of time.

Worst advice I've seen on these boards for awhile!!

See my above post.

[optimus1]

This only demonstrates your lack of understanding regarding stretching, the manner in which it's applied, and the benefits it yields.

Well, as I stated above, stretching CAN be helpful to those that have significant flexibility issues. NOT everyone has flexibility issues though, and stretching is NOT something that everyone gets a positive benefit from. There are several recent studies that have shown stretching to not aid in injury prevention in the least and that stretching itself actually has detrimental effects on the body. Check out this article:

http://saveyourself.ca/articles/stretching.php

A lot of the philosophy behind stretching is broscience at its finest. I don't hold it against anyone that does it, do what works for you. But don't preach to me about it when the facts simply do not back up your assertions.

[McJimmie]

Uh. No the jury is not "still out" in regards to stretching and it's ability to reduce or prevent injury.

A proper flexibility program absolutely assists in the reduction of injury incidence, and risk.

It is a short-term, 'acute' stretching program (ie: one performed just prior to activity) that has shown no real link between injury reduction during the activity performed post-stretch.

It is generally accepted that increasing the flexibility of a muscle-tendon unit promotes better performances and decreases the number of injuries.

Stretching exercises are regularly included in warm-up and cooling-down exercises; however, contradictory findings have been reported in the literature.

Several authors have suggested that stretching has a beneficial effect on injury prevention. In contrast, clinical evidence suggesting that stretching before exercise does not prevent injuries has also been reported.

Apparently, no scientifically based prescription for stretching exercises exists and no conclusive statements can be made about the relationship of stretching and athletic injuries.

Stretching recommendations are clouded by misconceptions and conflicting research reports.

Source: Department of Rehabilitation Sciences and Physical Therapy, Faculty of Medicine and Health Sciences, Ghent University, Belgium. et al

http://www.ncbi.nlm.nih.gov/pubmed/15233597

[theapexxxx]

Wait until you start getting some bad shoulder pain due to not stretching for example.

Or wait to you put your back out due to overly tight hamstrings.

Wait until your hip flexors finally give out to the strain of squatting and not stretching, and you have to wait about 6 weeks before you can squat again!!! (Yes, a hip flexor strain can take a very long time to recover from).



Then you can ask yourself...."Could I have prevented this?"

Most of the examples you give here can be prevented by a proper warm up.

[Bantropic]

Well, as I stated above, stretching CAN be helpful to those that have significant flexibility issues. NOT everyone has flexibility issues though, and stretching is NOT something that everyone gets a positive benefit from. There are several recent studies that have shown stretching to not aid in injury prevention in the least and that stretching itself actually has detrimental effects on the body. Check out this article:

http://saveyourself.ca/articles/stretching.php

A lot of the philosophy behind stretching is broscience at its finest. I don't hold it against anyone that does it, do what works for you. But don't preach to me about it when the facts simply do not back up your assertions.

I beg your pardon?

I am fully aware of the benefits of stretching. I've performed a fairly comprehensive literature review in relation to stretching, which far out-performs your "online article" of which has absolutely no credibility whatsoever. Honestly. That webpage you produced is the most laughable attempt at "credible investigation" I've witnessed in some time... and without a second thought, you've attempted to retaliate in a discussion you clearly know little about.

Just because someone does not agree with you, it does not make their information "broscience". Honestly. That term seems to be the generic "I'm losing an argument, so I better try and target their credibility by calling it a name" jargon.

As others have said in this thread - as well as myself - a long-term, chronic stretching program is incredibly important for everyone. Irrespective of whether you currently have flexibility issues or not; the simple act of weight lifting, resistance training, muscle growth, and the ageing process itself all will generate flexibility issues if you do not stretch, or engage in a stretching program.

[Bantropic]

Most of the examples you give here can be prevented by a proper warm up.

And the examples you provided were "examples of dynamic stretching". Go figure.

A dynamic stretching routine in a warm-up may assist in injury reduction/prevention in the -current training session- , though it will not overcome poor or insufficient flexibility.

Eventually, you'll get caught out with some form of technical error, or soft-tissue injury; as you're only increasing the risk of this long-term.

[Bantropic]

It is generally accepted that increasing the flexibility of a muscle-tendon unit promotes better performances and decreases the number of injuries.

You've told me nothing new here.

Stretching exercises are regularly included in warm-up and cooling-down exercises; however, contradictory findings have been reported in the literature.

You've told me nothing new here.

Several authors have suggested that stretching has a beneficial effect on injury prevention. In contrast, clinical evidence suggesting that stretching before exercise does not prevent injuries has also been reported.

A significantly large body of evidence in recent times has clearly demonstrated that using static stretching in a warm-up prior to exercise does not provide any injury reduction benefits for that specific training session. Don't use "stretching" as a generic term either. Dynamic stretching is quite beneficial during a warm-up prior to subsequent activity.

A proper stretching, chronic, program (one performed regularly on an individual day, or during the cool-down period) have clearly been shown to reduce the incidence of soft-tissue injury (muscle strain, etc).

PS: I don't quite understand the purpose of this post you've made and the single source you've produced. It did little to 'dispel' my information, and didn't add anything new to this thread.

[Bantropic]

Worst advice I've seen on these boards for awhile!!

See my above post.

Agreed.

[SirBash]

partially incorrect.

Stretching may not prevent injuries on the day of actual workouts. At least in terms of static stretching vs. dynamic vs. no stretching.

Static stretching does decrease power abilities such as heavy lifting, sprinting, etc. though.


But yeah keeping tissue quality good and loose... it is important to stretch and keep your joints having optimal ranges of motion as well as maintaining proper posture.

Stretching after workouts as well as being aware of posture helps achieve this.

In this respect, stretching and mobility work are needed by EVERYONE wanting to stay healthy. Almost everyone who doesn't do any stretching or mobility work will end up injured somewhere within a couple years.

^ this great advice

Stretching after a workout also increases blood flow

[theapexxxx]

I beg your pardon?

I am fully aware of the benefits of stretching. I've performed a fairly comprehensive literature review in relation to stretching, which far out-performs your "online article" of which has absolutely no credibility whatsoever. Honestly. That webpage you produced is the most laughable attempt at "credible investigation" I've witnessed in some time... and without a second thought, you've attempted to retaliate in a discussion you clearly know little about.

Just because someone does not agree with you, it does not make their information "broscience". Honestly. That term seems to be the generic "I'm losing an argument, so I better try and target their credibility by calling it a name" jargon.

As others have said in this thread - as well as myself - a long-term, chronic stretching program is incredibly important for everyone. Irrespective of whether you currently have flexibility issues or not; the simple act of weight lifting, resistance training, muscle growth, and the ageing process itself all will generate flexibility issues if you do not stretch, or engage in a stretching program.

http://www.ncbi.nlm.nih.gov/pubmed/1...m&ordinalpos=5
^^^^^^
No conclusive scientific evidence showing it reduces risk of injury or increases performance.

http://www.ncbi.nlm.nih.gov/pubmed/19124908?ordinalpos=1&itool=EntrezSystem2.PEntrez. Pubmed.Pubmed_ResultsPanel.Pubmed_SingleItemSupl.P ubmed_Discovery_RA&linkpos=1&log$=relatedarticles& logdbfrom=pubmed
^^^^^^^^
Impairs performance

http://www.ncbi.nlm.nih.gov/pubmed/17557051?ordinalpos=1&itool=EntrezSystem2.PEntrez. Pubmed.Pubmed_ResultsPanel.Pubmed_SingleItemSupl.P ubmed_Discovery_RA&linkpos=2&log$=relatedarticles& logdbfrom=pubmed
^^^^^^^^^^^
No positive or negative effect on performance.

http://www.ncbi.nlm.nih.gov/pubmed/19371432?ordinalpos=1&itool=EntrezSystem2.PEntrez. Pubmed.Pubmed_ResultsPanel.Pubmed_MultiItemSupl.PM C_FreeArticle_ad&linkpos=1&log$=pmcad6_article
^^^^^^^^^^^
Dynamic stretching did nothing for flexibility or injury prevention. Warm-up and static stretching increased flexibility but SS decreased performance.

Now these are reputable sources.









So this proves there is no conclusive evidence when it comes to stretching.
If you get injured during a workout, odds are you probably would have gotten injured whether you stretched the day before, or just before the exercise. If it makes you feel safer, then stretch.

So unless your going to provide some actual evidence, instead of simply saying "I wrote a whole bloody topic about this, I am more reputable than your source etc etc". then quit arguing for the sake of it.

And I've said above, What I said, was my opinion and I gave perfectly legitimate reasons for my actions. Take it however you want.

[nkh]

I never stretch, I know I should, I always consider it, then I pack my stuff and go home. But how important is it really in terms of progress? Every now and then I see workout programs with an entire day dedicated to stretching and flexibility. Does it really make that big of a difference?

Like theape pointed out, there is very little scientific evidence that supports stretching and prevention of injury and all that other stuff that people have said it does for years.

One thing I won't skimp on however is warm-up reps for the exercise I'll be performing.