The Word on Static Stretching
This NY Times article has summarized the latest physiology research on warm-ups: the age-old practice of static stretching (stretch & hold) before exercising actually does more harm than good. Studies show that static stretching can weaken your pre-workout muscles by up to 30%.
Instead, athletes should do a short aerobic warm up, followed by dynamic stretching, which basically involves doing similar motions that will be involved in your actual work out. For running, do some squats and lunges, for example.
The embedded video on that page is worth watching. In it, manager of sports science for the U.S. Tennis Association Mark Kovacs says that the most important part of the warm up is — surprise — warming up, i.e. getting blood flowing to your muscles by doing a light jog, for example. After that, dynamic movement will further help your muscles warm up and get ready for action. It is also mentioned that static stretching is a good thing to do for cooling down. Damn, I too often skip that part.
An example of dynamic motion that makes for a good warm up is The Spiderman, which involves crawlng on hands & feet, bringing your foot up beside your hand while leaving the other way behind, sort of like a crouching lunge. Thankfully, Duke University’s Sports Medicine people have posted a helpful video on YouTube:
Brent on October 8th, 2009 @ 14:11
Note! This part of the above article needs some emphasis:
It is also mentioned that static stretching is a good thing to do for cooling down.
I got really lazy this summer and skipped post-workout stretching way too often. This resulted in all kinds of biomechanical problems due to way overtight muscles and tendons.
Stretching is very important! Sure, a warm up and dynamic stretching is fine before your workout, but don’t skip static stretching after your workout!