Warm-Up Weight Training

There is considerable variation in the baseline flexibility between individuals. There may also be variation within a person’s own body (e.g. flexible shoulders but inflexible hips or; flexible right hamstring, but tight, inflexible left hamstring). Genetics, injuries, and abnormal biomechanics all play a role in these differences. Stretching may be useful for both injury prevention and injury treatment. Stretching for prevention if properly practiced, potentially increases flexibility that appears to translate into a reduced risk of injury. The theory here is that muscles and tendons with a greater range of motion will be less likely to experience tears when actively used. Other speculative benefits are thought to be improved recovery and enhanced athletic performance, both of that are attributed to improved biomechanical efficiency.

There are a variety of different types of stretches and numerous reasons why people do it. Below are some of the more popular stretches, along with examples and the reasoning as to why they should be practiced or discontinued.

Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where a position is assumed and held with some other part of the body, or with the assistance of a partner or some form of apparatus. For example, bringing the knee towards the chest, and then holding it there with the hands or arms is a form of passive stretching. The splits are also an example of a passive stretch in that the floor serves as the apparatus used to maintain the extended position.

Active stretching, also know as static-active stretching, is when a position is assumed and then held with no assistance other than the strength of working (agonist) muscles. An example of this would be raising one’s leg under its own power and suspending it in the air without the assistance of other body parts or apparatus. The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists). Active stretching increases active flexibility and strengthens the agonistic muscles. Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds. Many of these movements (or stretches) can found in various forms of yoga.

Isometric stretching is a type of static stretching (meaning it does not use motion) that involves the resistance of muscle groups through isometric contractions or the tensing of stretched muscles. This form is more commonly referred to as ‘flexing’, and is often used by bodybuilders during contests to better display muscle groups, and in practice to enhance striations.

Warm-Up Cardio

One should not try to make big gains in flexibility in a short time spans. Stretching should be done gradually over a long period of time, and maintained to prevent slipping back towards inflexibility. Many people enthusiastically embark on a stretching program, but then quit a few weeks into it because they haven’t seen results. Be patient and consistent, flexibility takes time to accrue. Here are simple, yet diverse stretches:

Reach Ups – Reach with both hands as high as possible, clasp them together and inhale deeply. Exhale on the way down, while slowly lowering your arms returning them to the sides.

Alligator Stretch – Lie on your stomach and gently push up onto your elbows. Try to look back at the ceiling or the other wall behind you while stretching the abdominals and lower back. You may advance the stretch from the elbows/forearms onto your hands for a deeper stretch.

Seated Straddle Stretch – Seated with your legs forward in a V-position, while exhaling slowly reach toward the center until you feel the stretch. Hold for 10-30 seconds. Repeat the exercise 3 times.

Back Crunch Rolls – Lay on your back, pull your knees toward you in a ball position, and crunch your chest toward your knees. Hold, then release. Repeat 5-10 times. Cat Stretch – Either standing with your hands on your knees, or on the ground with hands and knees on the floor like a cat, round up your back and inhale deeply. Then relax your back while exhaling. Repeat for 5 deep breaths.

Chest and Triceps Stretch – Seated with legs folded or standing, reach behind you with both hands and clasps them together. Try to extend both arms for a full stretch.

Standing Torso Twist – From a standing position, slowly twist the torso from left to right to loosen up the spine and lower back.

Standing Calf Stretch – Lunge forward toward a wall with one leg. Keeping your heel on the floor, leave the other leg stretched behind you. This move looks like you are trying to push down the wall. Repeat stretch with the other leg.

Overhead Triceps Reach – Standing or seated reach behind your head with one arm and try to extend the fingers between your shoulder blades toward the middle of the back. Use your other hand to grasp the elbow and help with the stretch. Repeat the stretch on the other side.

THE RESEARCH ON ‘STRETCHING’
One naturally assumes that the stretching of muscles and connective tissues (tendons and ligaments) prior to exercise would be the best way to prevent injury during said exercise, right? Well, not only is the research in this area inconclusive, but the data proving the exact opposite is mounting. A one-year study of 1543 athletes who ran in the Honolulu Marathon, found only 33% of male runners who did not stretch were hurt, while a striking 47% of male runners who stretched regularly were injured (Lally D, 1994.). Even when the research accounted for the fact that the strongest predictor of a future injury is a past injury, and excluded runners who took up stretching after a previous injury, stretchers who did not run any more miles than the non-stretchers still had a 33% greater risk of injury. However, this study also found that stretching after workouts reduced the risk of injury. This led to the conclusion that stretching should occur when muscles are thoroughly warmed, in order to be considered a protective measure.
In a similar study (van Mechelen W, Hlobil H, Kemper HCG, et al., 1993) 159 runners who were instructed how to warm up, cool down and stretch effectively were compared to a control group of 167 similar runners who received no instruction. The injury rates of the two groups were identical suggesting that the stretching instructions produced no protective benefit. Still other research has determined stretching may be beneficial. A study of military recruits who performed a series of static stretches before and after training were compared to a control group that did not stretch at all (Amoko et al, 2003). Although there was no difference in the rate of bone or joint injuries, the stretching group returned a significantly lower rate of muscle-related injuries.
In their review of this literature, Thacker et al (2004) stated that “There is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury among competitive or recreational athletes. Further research, especially well-conducted randomized controlled trials, is urgently needed to determine the proper role of stretching in sports.”

AN ASSORTMENT OF STRETCHES
- A good way to increase blood flow and preheat the body is to perform several minutes (working up a good sweat) of cardio activity prior to training. The rule here is not to exceed 30 minutes of cardio training activity prior to weight training, after said time athletic research indicates a decline physical strength.

STRETCHING
- A commonly practiced activity among many weight lifters is to lift less weight during the first one or two sets of a new exercise. It is believed that this method eliminates muscular shock by preparing the body for the workload of the upcoming movement.