Is it true... stretching

[[]D I [\/] []D]

Hi,

I remember reading before, which may well have been on this forum that while stretching has several benefits it actually also stops your muscles from growing slightly... is this true...

Is there any negative effects to stretching. I tend to stretch a lot more lately particularly when i am in between reps... thanks in advance

 

[CoachPods]

Stretching is never bad. But mix up the stretching techniques. Do balistic and static. While working out balistic is better to do because it uses just gravity. I try to do do static before and after a workout with a little balistic and then the opposite during the workout. At the end of the workout I do stretch again but not nearly as intense, just to loosen up a little.

 

[[]D I [\/] []D]

Ok cool, thanks...

 

[Goldfish]

I don't know of any evidence supporting the claims that stretching reduces progression with regards to strength or hypertrophy. However, I would suggest against static stretching before training or between sets of an exercise unless it's necessary to get the ROM you're after. I would stick to dynamic stretching before/during your session, because static stretches squeeze the blood out of the area being stretched, which can result in acute decreases in strength and stability. Leave static stretches for the end of your workout, or try to keep them at least 15min apart from the muscles being trained.

 

[[]D I [\/] []D]

Ok cool, thanks so much for the info... what is ROM

 

[CoachPods]

Range of Motion.

And I know of NO research that shows static stretching 'squeezing' blood from muscles. Never heard of that.

 

[Karky]

Yeah, don't static stretch before workout or in between sets. Static stretching can lead to lower muscle strength for some time after stretching (I think it's about 30 min)

I don't know if I'd do a lot of ballistic stretching, if you stretch too fast and end up using a larger ROM than you're actually capable of you could injure yourself.

As far as progression, stretching has been shown to increase strength gains in beginners starting a resistance training program.

 

[Goldfish]

Range of Motion.

And I know of NO research that shows static stretching 'squeezing' blood from muscles. Never heard of that.

I haven't seen research to support it, but it's what the sports physio who taught my musculoskeletal rehab class described. Given that his main job was working with elite athletes, I'm inclined to think that he probably knows what he's talking about, so I'll take his word for it until I see something to the contrary to assess his claims against.

 

[CoachPods]

I'm not saying you or him are wrong but I have never heard of that. Will look into it. You don't have to try and use big words to justify yourself.

And when I mean stretching before workout I'm talking warm up and then stretch. Combine it shouldn't take but 7 or so mins with most being the warm up. Also the balistic stretching is just like shaking your arms like when a fighter is about to enter in the ring. Its not like a direct thing.

 

[illiniphase4]

Range of Motion.

And I know of NO research that shows static stretching 'squeezing' blood from muscles. Never heard of that.

Actually, static stretching after exercise helps to reduce venous blood pooling which helps to prevent post-workout swelling and mitigates any potential intracellular damage associated with that.

 

[illiniphase4]

And when I mean stretching before workout I'm talking warm up and then stretch. Combine it shouldn't take but 7 or so mins with most being the warm up. Also the balistic stretching is just like shaking your arms like when a fighter is about to enter in the ring. Its not like a direct thing.

So far, all of the research points to stretching before a workout or event that requires muscular strength or power being a detractor to overall performance, even when conducted with a typical warm-up bout. The way it looks now in the literature is that pre-event stretching may really only be beneficial in long distance type events.

As Karky mentioned, there are some legitimate gains to be made by stretching, as it helps in the neuromuscular development early in a training program.