The Importance of Stretching / Warming Up

[Richt]

This is for anyone that excercises.

Do you stretch / warm up and cool down properly?????

If not I strongly urge that you do. I am now speaking from experience. I did 1 hour of weight lifting last night. And today I find myself not being able to stand or walk. I was late to the class and didnt have the time to properly warm up. About 20 minutes in to the class I bent over to pick up my bar and I felt my back "go". It didnt feel to bad at the time and just continued.

I am regretting it now. I have been given some Anti inflamantory drugs from the doctor and feel like a fool.

PLEASE PLEASE PLEASE TAKE NOTE OF THIS AND DONT LET THE SAME HAPPEN TO YOU.

Rich

[FastPitchFan]

Great advise Richt.

Unfortunately most people have to go through an injury before they realize the importance of stretching & getting muscles loose.

This happened to me last Saturday with my shoulder. I was on the bench press at a little after 7 am. I didn't really warm up or stretch very good. After my first set & a couple reps into my second set it felt something tear in my shoulder & then couldn't get the weight off my chest. Now I can't lift any weights with my upper body at all that put stress or strain on my shoulder muscles. You don't realize what all a shoulder does till it can't do it any more. :sadblinky

Like Richt said. Take 5 or ten minutes to get your muscles & body loose before any strenuous exercise.

[Richt]

A month later and I have revisted the gym for the first time. Thankfully its all healed now and I can move properly.

But I hope everyone out there has learnt something from this and is warming up correctly.

Rich

[Moochiecat]

If anyone has any good stretching sites they can recommend, I know that it would be very much appreciated if you'd share them!

[alpha_wolf_1966]

Re: The Importance of Stretching / Warming Up

I cannot emphasize this idea enough. Before you do any exercising at all, be sure to stretch properly. I know there are a lot of different ideas out there on ways to stretch, but I've boiled it down to about 6-7 stretches that I do before my physical training sessions. It only takes about 3-4 minutes, and goes a long way toward preventing injury.

Also, one thing that is often overlooked is stretching AFTER a workout session. You've been using your muscles for an hour hard, so you need to stretch them out slowly. You can do basically the same stretches you did to warm up, but hold them a little longer. This is also a good time to work on flexibility, as your muscles are warmed up and will stretch further than when you started. Just be careful and don't go too far with them.

[jcapulet]

Re: The Importance of Stretching / Warming Up

I "warm up" before I start the more strenuous part of my workout, but I don't stretch...I was told it's not good to stretch "cold" muscles...but it sounds like this is not the case!

What does stretching do, when done prior to working out?

I do stretch after I work out.

Thanks!

[Qjakal]

Re: The Importance of Stretching / Warming Up

I've also never been a believer in stretching cold muscles....doesn't happen. You need to warm up your large muscle groups before stretching. In my case I play racquetball for 2-3 hours, but I doubt everyone else wants to go that route. Otoh I've been lifting steadily for 10+ years and have never had an injury.

If I wasn't going to play ball I'd do light cardio for about/at least 5 minutes and perform a very light set of reps on each weight station before heading into your normal routine on it. Start with your largest muscle group on whatever area you're keying on that day (for instance, chest, if you're doing upper body) and work down towards the smaller ones.

Stretching afterwards helps with a variety of things, including soreness the following day if you've pushed yourself into new territory. Greatly recommended.

Rich, you're probably just getting really really old...lol.

Q

[Angel_Eyes18]

Re: The Importance of Stretching / Warming Up

Wow really, didn't know that. I'll start by doing so! Thanks for the helpful tip man!!

[amanderson]

Re: The Importance of Stretching / Warming Up

Good advice, I learned that the hard way by having the same sore muscles you were talking about. Also it really does help if you pull or sprain a muscle to recover faster.

[metalslugx]

Re: The Importance of Stretching / Warming Up

thanks for the advice. i myself experienced that before. i do exercise without warming up. and the second day i can't move!!suffer from painness..

[chinadoll]

Re: The Importance of Stretching / Warming Up

I do a 5- 10 minute light cardio warm up rather than stretch before working out. Then I do take 15 minutes to stretch after my workout. That seems to make much more difference in my recovery than the pre-workout stretching. Usually I am only slightly sore the next day. I also try to stretch that evening to work out the lactic acid building up.