Zac, why do you hate stretching?
I received this question during a physical therapy session recently, which admittedly made me chuckle. I don’t hate stretching, but we overrate its importance (physical therapists included).
Like most people, when you think of stretching, you think of static stretching. This type of stretching involves holding a stretch for an extended period.
Come to gyms like the one I train at, and you will see most people doing this form of stretching before they exercise.
Research has shown that static stretching performed before physical activity may negatively affect performance and does nothing to reduce injury risk. It temporarily decreases muscle strength and power and reduces muscle stiffness, essential for joint control and protection.
But stretching feels good. I agree, so I recommend that you perform your favorite stretches when you are done with your workout.
So, what should I do to warm up before exercise?
Dynamic stretching and drills specific to the activity you are about to perform.
This type of warmup involves moving your body through its full range of motion, mimicking the movements of the activity you are about to perform. This helps increase heart rate and body temperature and improves coordination, balance, and neuromuscular control.
Below are 2 drills I often use on my upper body days, followed by 2 more that I commonly use on lower body days with both physical therapy and personal training clients.
Upper Body
Lower Body
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