Stretch Before or After?

Date: Weds, 6 April 2005

One of the email questions I received last week was on a subject that's pretty popular, so I thought I’d try to answer it.

Rob,

On the topic of stretching, I normally stretch for 15 mins before workouts, but I have heard many people say that stretching after workouts is more effective. Is the best way to do light stretching before and then stretch again after more thoroughly - Please enlighten me.

Thanks,
Daniel  

Daniel, I generally don’t stretch before workouts.  I workout before workouts.  It’s more efficient.

What I mean  is, I warm up before I workout, and I do that by simply doing a light version of whatever activity I’m getting ready to engage in.  If it’s sparring, I shadow box.  If it’s jiu-jitsu I shrimp across the mat, stand in base, and do some forward and backward rolls.  If it’s baseball, I throw  the ball, swing the bat, and slide into the ump cleats first a few times.

Doing this specifically warms up the muscles I’m getting ready to make the most use of – and moving them is a form of light stretching.  It also gets your mind on what you’re getting ready to do as you think about the motions and review your form.  That is, it’s a mental warm up, and as such is a lot more focusing than thinking about touching your toes.

So when do I actually “stretch?”  I usually don’t – I cool down, and I do so by combining deep breathing with stretching after my workout.  Stretching hot is a lot easier and more effective than stretching cold.  As a matter of fact, I’d say cold stretching before a workout is the main reason most people hate and avoid stretching.

So next time you go through your routine – whatever it is – don’t begin with a cold stretch.  Just do the activity, but do it slow and easy to get warmed up. Once you’ve worked out, you’ll need to get the lactic acid out of your system. Stretching helps with this, and deep breathing will send oxygen to the muscles that need repair.

If you want a post-workout cool down that ends next day soreness and cuts same day fatigue by as much as 95% get my Qi Gong video – Connecting Heaven and Earth. Do the simple 7 day course and see how you feel after your energy gates are opened.

I hope that helps, Daniel.  Good luck, and thanks for writing.

Rob LaPointe