Chicago Home and Lifestyles – Pros and cons of stretching

For years we have been told that stretching before a workout is mandatory. Now, we have influencers that will tell you it will “kill your gains”. As with everything the truth is somewhere in the middle. There are pros and cons, so you can decide what you should do before you head out to the gym.

The best reason to stretch is to prepare for a specific workout. For example, let’s say you are trying to do squats more deeply. You will need good ankle mobility to keep your feet flat on the floor while bending your knees. Stretches for your Achilles and calves will help. Stretching also helps your short-term range of motion. But remember that the effect is temporary. That’s why it’s good to do these stretches right before the workout. Get increased mobility, then use it while it’s there. If you would like to increase long term range of motion, add flexibility work before and after your workout.

Here are a few myths about stretching that have been debunked:

Stretching decreases your strength. Some believe that stretching can decrease your strength. For instance, you want to stretch your ankles for deeper squats, but on the other hand you need your quads to work the hardest and stretching them might not be the best thing. The good news is, most of us cant stretch deeply enough for this to be an issue. In other words, you most likely won’t cancel out the effects of your squats by stretching.

Stretching prevents injury. This is false. We all have limited time in the gym so wasting time stretching to prevent injury is simply not necessary. Just do a few to prepare for the workout you are doing.

Stretching counts as a warm up. By itself stretching does not warm you up. You need to move your body to warm up your muscles and to get your joints moving properly. Try a light jog for 5 minutes to get everything warmed up, including your heart. 

So, if you are going to do some stretches before working out, do specific static stretches. Like the aforementioned ankle and calf stretches for squats. For overhead lifts do some shoulder stretches. Decide if there are movements that could benefit from extra mobility. Some workouts may not need it like bicep curls and bench press. But, as with anything, it’s best to do what works for you. Many of the old thoughts about stretching are just that: old!

Kathleen Weaver-Zech and Dean’s Team Chicago