Static Stretching vs. Instead, it is more beneficial to perform dynamic stretching before any type of physical activity. As this study shows, “a dynamic warm up” can also help reduce soreness after a workout. Static stretching includes all flexibility exercises that involve holding a muscle in a stretched position for a substantial amount of time, usually around 30 seconds. Once you feel the stretch you hold it there for a time. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and maximize your weight lifting gains. Contrary to popular belief, there is no evidence that static stretching before physical activity is necessary. Static stretching can actually decrease your potential for strength gains and performance. Static stretching does reduce muscle stiffness, but this is not a good thing for the purposes of lifting weights. Stretching is an essential part of weight lifting. There are various kinds of static stretching. Physical Therapy in our clinic for Weightlifting Stretching is an essential part of weight lifting. Traditionally, there have been two primary ways to do that: static stretching and active warm-up exercises. So while many argue that stretching impedes performance, it can actually help performance tremendously. Static stretching simply means holding a stretch at the end of your range of motion. The following stretching program is designed for weight lifters who do not have any current injuries or individual stretching needs. Instead, you should be doing a dynamic warm-up before you strength train (jump jacking, leg swings, arm circles) instead. Back to stretching. Get Stronger Without Moving: 5 Static Exercises That Burn Fat and Build Muscle Try these five isometric exercises. The following stretching program is designed for weight lifters who do not have any current injuries or individual stretching needs. You'll be surprised by their difficulty and pleased with the results they deliver. A brief bout of static stretching before the lifting session will often help immensely and will allow them to squat correctly. In fact, some studies have shown that it can decrease a muscle’s power production if done before a lifting session. ... such as lifting … This reduction in muscle stiffness is the exact thing that causes the decrements in performance due to the reductions in recoil as mentioned in the graph below [2]. According to M. Alter, Static stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position, whereas Passive stretching consists of a relaxed person who is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its range of motion. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and maximize your weight lifting gains. When preparing to do any type of vigorous activity — be it playing a team sport, performing aerobic exercise, or lifting weights — you need to prepare your muscles for action. There are some kinds where you work the antagonist muscles (the muscles that do the opposite action of the one you are stretching) to create the stretch. Dynamic Stretching. Static stretching prior to exercise can be detrimental to performance, and therefore dynamic stretching and warm-ups should be implemented to better … Have any current injuries or individual stretching needs of motion holding a stretch at the end of range. Evidence that static stretching does reduce muscle stiffness, but this is not a thing! 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