What you need to know about stretching before exercise


	What you need to know about stretching before exercise

Lexica

11-5-2008 6:39 PM

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tags:

exercise, health, fitness, stretching

Lexica says:

Traditional static stretching is counter-productive, but dynamic stretching boosts flexibility and reduces injuries.

1 Comment |

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11-6-2008 10:35 AM

chedare

Thanks for that never to old to learn new tricks, cheers

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<div style="margin: 12px 0px; font-family: arial; color: #333333; background: #ffffff; border: solid 4px #e5e5e5; width: 100%; clear: left;"><div class="CM_CTB_Content_Wrap" style="margin: 0px; padding: 0px;background-color: #ffffff;"><div style="border-bottom: solid 1px #dcdcdc; white-space: nowrap; margin-bottom: 8px; background-color: #eeeeee ;background-image: url(http://clipmarks.com/images/source-bg.gif); background-repeat: repeat-x; height: 24px; line-height: 24px; vertical-align: middle; padding-bottom: 4px; color: #666666; font-size: 10px;" ><a href="http://clipmarks.com/clip-to-blog/" title="see clips that are hot right now"><img src="http://content.clipmarks.com/blog_embed/3fa65d59-1e91-4cb9-a406-1da5dcc71769/99D62B62-78AE-4E38-A96B-CDCBBF83D567/" alt="" width="19" height="19" border="0" style="vertical-align: middle; margin: 0px 4px; display: inline; border: none; float:none;" /></a>clipped from <a title="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em" href="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em" style="font-size: 11px;">www.nytimes.com</a></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em">The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them.</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em">stretching decreases muscle strength by as much as 30 percent</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em">muscle becomes less responsive and stays weakened for up to 30 minutes after stretching</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em">THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen.</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em">Stretching muscles while moving</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em">known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em"><div align="center"><img src="http://content9.clipmarks.com/blog_cache/www.nytimes.com/img/66F6CCE1-AA54-484E-98FB-CD0C244AB147" alt="" /></div></blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em">STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles)</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em"><div align="center"><img src="http://content6.clipmarks.com/blog_cache/www.nytimes.com/img/2B5D4FEC-43AA-4683-BF59-60A6AC3E0468" alt="" /></div></blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em">SCORPION (for the lower back, hip flexors and gluteus muscles)</blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em"><div align="center"><img src="http://content7.clipmarks.com/blog_cache/www.nytimes.com/img/8289F658-0765-48C2-B233-3C9CE4EB069F" alt="" /></div></blockquote><div style="height: 2px; font-size: 2px; background: #dcdcdc; border-bottom: solid 1px #f5f5f5; margin: 2px 4px;"></div><blockquote style="text-align: left; padding: 0px 8px; margin: 4px 0px 8px 0px; background: transparent; border: none;" cite="http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em">HANDWALKS (for the shoulders, core muscles and hamstrings)</blockquote><div style="border-bottom: solid 1px #dcdcdc; white-space: nowrap; margin-bottom: 8px; background-color: #eeeeee ;background-image: url(http://clipmarks.com/images/source-bg.gif); background-repeat: repeat-x; height: 24px; line-height: 24px; vertical-align: middle; padding-bottom: 4px; color: #666666; font-size: 10px;" ><a href="http://clipmarks.com/clip-to-blog/" title="see clips that are hot right now"><img src="http://content8.clipmarks.com/images/clip-icon.gif" alt="" width="19" height="19" border="0" style="vertical-align: middle; margin: 0px 4px; display: inline; border: none; float:none;" /></a>clipped from <a title="http://graphics8.nytimes.com/bcvideo/1.0/iframe/bcArtIframe.html?&videoId=1194830066044" href="http://graphics8.nytimes.com/bcvideo/1.0/iframe/bcArtIframe.html?&videoId=1194830066044" style="font-size: 11px;">graphics8.nytimes.com</a></div><blockquote style="text-align: left; 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