When to do stretching ?

[wariorpolni]

Hey, i have a question. I have really bad flexibility of my entire body (mostly legs) so i decided to do some fullbody stretching. My question is, when is the best time to do it ? Right after a workout / on rest days / every day ? Thanks

[SuffolkPunch]

Do dynamic stretching before and static stretching after your lower body workout IMO.

Stretching does not improve flexibility unless paired with something that will force tissue reconfiguration - like resistance training does.

[STRYDG]

I do mine while working out. First set is light so it kind of counts as a stretch to me (e.g. barbell only) then in between every set will stretch the muscles that those sets are working on for a few seconds each.

[MrCarrot]

I always stretch before my workout as part of my warm up. I did hear that stretching before lifting can reduce performance. No idea if that's true. I think stretching afterwards is possibly a good idea but by that time I'm ready to get out of the gym.

I've also found stretching on rest days can help with doms and speed up recovery.

[BenMcLeodNZ]

Probably the end of the day. I'm super stiff, I spent 3 months stretching every second day, quite seriously, using those wall ladder things etc. I got more flexible, but when I stopped I returned to exactly the same stiffness again.

[Heisman2]

I did hear that stretching before lifting can reduce performance. No idea if that's true.

Static stretching can if done for more than 30 seconds at a time (bigger issue if stretching >60 seconds at a time).

[bheast69]

Do dynamic stretching before and static stretching after your lower body workout IMO.

Stretching does not improve flexibility unless paired with something that will force tissue reconfiguration - like resistance training does.

i was to believe static stretching e.g the quad stretch pulling leg behind the body was bad before a leg session
care to set me straight, im genuinely asking

[BenMcLeodNZ]

i was to believe static stretching e.g the quad stretch pulling leg behind the body was bad before a leg session
care to set me straight, im genuinely asking

It is, it stimulates muscle spindles and golgi tendon organs, which indicate that the muscle is contracting too hard, so they turn down the stimulation of the muscle, weakening it and reducing co-ordination. It's an unnatural stimulus. But it's only short term, so as long as you don't do them before exercise it's not a big deal.

[air2fakie]

i was to believe static stretching e.g the quad stretch pulling leg behind the body was bad before a leg session
care to set me straight, im genuinely asking

Do dynamic stretches if you want to stretch before you work out. You can do your static stretches either after your workout, after you finish specific muscle groups during your workout, or both.

See what you feel your body needs or what seems to help the most. A lot of ppl don't even stretch before or after their workouts, although that often changes as they get older.

[sowilson]

Do dynamic stretching before and static stretching after your lower body workout IMO.

Stretching does not improve flexibility unless paired with something that will force tissue reconfiguration - like resistance training does.

^^^^ this

dynamic warm-up with static stretches after workout. static stretching before your workout can reduce performance but that might be preferable to an injury because you pushed a tight muscle group too far. So, if you are still very stiff after your dynamic warm-up go ahead and static stretch and don't worry about slightly reduced performance.

[bheast69]

Do dynamic stretches if you want to stretch before you work out. You can do your static stretches either after your workout, after you finish specific muscle groups during your workout, or both.

See what you feel your body needs or what seems to help the most. A lot of ppl don't even stretch before or after their workouts, although that often changes as they get older.

never stretch after a workout, maybe i should

[bheast69]

It is, it stimulates muscle spindles and golgi tendon organs, which indicate that the muscle is contracting too hard, so they turn down the stimulation of the muscle, weakening it and reducing co-ordination. It's an unnatural stimulus. But it's only short term, so as long as you don't do them before exercise it's not a big deal.

ahh yes, science
thats a lot to take and useful info thanks.

[BenMcLeodNZ]

ahh yes, science
thats a lot to take and useful info thanks.

It's a basic explanation, but basically the body assumes something is wrong if there's so much tension in the muscles, so relaxes them.

[SuffolkPunch]

never stretch after a workout, maybe i should

Only if you have a specific reason to.

IMO if you have a good routine, you shouldn't need stretching.

[GrouchyUSMC]

I usually stretch in the evening before bed, helps me relax and feel better in the morning.