Should I stretch before a workout?

Yes! You definitely want to stretch before vigorous activity. However, most people perform the stretches that should be done after a workout (static stretches), at the wrong time. You all know what static stretches are. We grew up on them, and carried them out mindlessly during PE. You sit down with your legs straight and touch your toes, or maybe cross your arm across your chest, and hold these positions for 15 - 30 seconds. These are the stretches you want to do AFTER a workout. Why? You will get a better stretch out of muscles that are warm.

Static stretching does serve a purpose. It will help increase range of motion in the joints, and will decrease muscle stiffness as well. However, studies prove that if done before activity, static stretching can produce a decrease in strength and power production. If this is the case, then what is the proper warm up?

A Dynamic warm up will definitely prepare your body for activity. These are a series of moving stretches that will increase the heart rate and increase oxygen and blood flow to the muscles, increase range of motion in the joints, prepare the body for upcoming activity, and target core and joint stability.

In the near future I will post videos of different movements you can incorporate into your own dynamic warm up. This blog however, will focus on different static stretches you can do after a workout. These stretches can be done with a stretching strap (pictured in the photos), a resistance band, or long towel. Using an implement only helps intensify the stretch by applying added pressure.

1. Hamstring

-Sit down and grab the strap, resistance band, or towel.
-Place band over sole of foot, then lie down on your back.
-Keep leg with the strap and the bottom leg straight.
-Apply pressure and pull your leg towards your chest.
-Keep the legs straight so that you fully stretch the hamstrings.
*If you are bending your leg, release a little of the pressure so the leg remains straight.


2. Inner Thigh (Adductor)

-Sit down and grab the strap, resistance band, or towel.
-Place band over the sole of foot, then lie down on your back.
-Allow the leg to fall to the side (without touching the ground)
-Stretch will be felt in the inner thigh and groin region.
-Keep the leg straight so that you fully target the inner thigh.


3. IT (Iliotibial) Band




-Sit down and grab the strap, resistance band, or towel.
-Place band over the sole of foot, then lie down on your back.
-Allow the leg to fall across the body.
-Keep foot flexed and rotate sole of foot toward the ground
-Stretch will be felt on the outside of the thigh.
-Keep the leg straight so that you fully target the thigh.
*Not feeling anything? Keep leg parallel to floor and move it toward your head.
* See that white stripe on the side of my shorts? That is where you should feel the stretch.

3. Glute


-Sit down and grab the strap, resistance band, or towel.
-Place band around ankle, then lie down on your back.
-Bend leg, as shown above, and pull straight down on the band towards the chest.
-Stretch will be felt on the glute of the bent leg.

4. Quadricep


-Sit down and grab the strap, resistance band, or towel.
-Place band around the top of shoes, just above the ankle, then lie down on your stomach.
-With both hands pull the band up and forward so that bottom knee lifts off the ground.
-Once the knee is lifted keep pulling to keep tension constant.
-Stretch will be felt in hip flexor and quadricep

5. Calf


-Sit down and grab the strap, resistance band, or towel.
-Place band over sole of foot, then lie down on your back.
-Keep leg with the strap and the bottom leg straight.
-Apply pressure by pulling down on band so foot becomes flexed.
-Stretch will be felt in the calf.

6. Chest and Biceps


-Grab strap, towel, or resistance band at both ends.
-Lift strap over and behind your head.
-You will feel a stretch in the chest once the band is over head.
-Continue to lower band behind the body and biceps will begin to stretch.
*If you have had a previous shoulder injury, lowering the band too far behind the body may cause too much pain or discomfort. Limit the range of motion of this movement if necessary, or use a wider grip on the band.

7. Triceps


-Grab strap, band, or towel with top hand.
-Allow strap to fall behind the body.
-Grap opposite end with lower hand and apply downward pressure.
-This will stretch the tricep in the top arm.
* Each picture shows a different grip with the bottom hand. Use which ever grip (palms out, or palms in) that will facilitate a greater stretch.