How to Stretch Before Exercise

Stretching before exercise is just as essential to muscle flexibility and recovery as stretching afterwards. It more importantly prevents muscle tearing and pulling during the workout. Stretching is a necessary preventative method of preparing for exercise that, if done correctly, will allow for the best results during a workout.

Difficulty: Moderately Easy

Instructions

1. Warm up!
   In order to have an effective stretch, it is important to do a quick warmup. This can consist of any continuous activity that allows time for your muscles to become warm. Jogging, biking, or even jump roping for about 8-12 minutes at an easy pace is appropriate.

2. Dynamic Stretching!
   This is an active stretch that involves motion contrasted with the normal motionless static stretching. Often times someone doing dynamic stretching will do arm and/or leg swings (without jerking) in order to stretch out their muscles. Similar body movements such as turning your hips back and forth or rotating your shoulders will also provide good mobility for your workout.

3. Static Stretching!
   Motionless stretching is usually more appropriate after a workout. However, when concentrated areas of the body are extremely tight, it can be good to devote extra effort by static stretching. However, it is important to keep the body warm by moving between stretches. This type of stretching involves such activities as bending over and touching your toes, pulling your legs up, or your arms across your body. Whatever static stretch you do decide to do, you must at least hold it for 30-40 seconds and continue to breath. This will allow you to get oxygen to your muscles.

Tips & Warnings

• With Dynamic Stretching, there are more complex forms of using motion to stretch. However, for the simplicity of normal exercising it is not recommended that you attempt such stretching without the assistance of a coach or trainer. The more complex stretching is usually done by athletes that are aware of how to stretch and, for that matter, need a more intensive stretching routine.
• Don't neglect the warmup. Stretching is necessary but can be just as harmful if your muscles are not warm before attempting to stretch!
• Static stretching is good for muscle flexibility. However, be aware that it can cool down the muscles and should be accompanied with dynamic stretching in between.

[Savvyone]

on 7/11/2009 Great advice on stretching. 5 stars!

[lighthouse1958]

on 7/10/2009 Good article. We do need to stretch before doing any kind of exercise. thanks 5* and rec.

[ceholmes]

on 7/5/2009 Excellent points! Never considered dynamic stretching but I will now! Thanks for sharing! 5* and recommendation!

[solidlady09]

on 6/30/2009 goo article gave it 5 stars and a recommend