In the military, we wake up at the butt-crack of dawn, join our units to stretch before undergoing an intense training session, and then conduct some cool-down exercises to cap it all off. This is a routine that many troops have performed for decades and will continue long after their service ends. However, after years of performing the same morning ritual, many educated physical trainers are saying we've been doing things wrong.
Now, we're not saying that you've been doing those eight-count bodybuilders incorrectly, we're merely suggesting that there's a problem with your warm-up routine.
In recent years, fitness experts have discovered that there's no need to stretch out specific muscles before every workout.
Traditionally, troops will stand in either a school circle or in a structured formation as they move through a series of synchronized stretching exercises. These exercises focus on loosening up specific muscle groups before they're put through strain. This might not be the best way to do things.
Stretching out a cold muscle is like pulling apart a frozen rubber band. A muscle that hasn't been warmed up isn't very pliable. By stretching that cold muscle, you're not gaining a whole lot. In fact, you're risking unneeded pain and injury.
Instead of conducting acute stretches, which focus on specific muscle groups, consider performing dynamic ones, based on the type of workout you're about to put your body through. Dynamic stretching consists of warming up several muscle groups at once — these include things like side-straddle hops and jumping rope.
Many trainers suggest that you conduct the muscle-specific stretches after your workout, when tendons are most flexible and muscles are pliable, to further tear your muscles in a controlled manner. This kind of stretching will prevent injury down the line and help you build up muscles stronger.
For more great tips, check out the video below.