How important is it to stretch?

[atak]

I've been lifting for a while now and one thing I recently heard is that stretching will improve my strength a lot. I have never stretched when I work out before because I simply am not very flexible and I was just wondering if this was true, and if so how much should I stretch?

[Ozzy]

Well if its anything like basketball or running, you need to stretch to loosen yourself up. It also helps to prevent straining, cramps, or even pulling something.

For some stretches to do, her is a website that explains some of them. (The pics are kinda corny but o well)
http://www.muscol.com/stretches.htm

I hope this helps! :

[CF-OC_gal]

The current trend in warming up is to do light cardio to get the blood moving for 5-15 min. before strength training then do stretching between sets or wait until after during cool down.

Light stretching before and after is usually done for cardio/aerobic workouts.

[Pelon]

Recent studies indicate that stretching for injury prevention is mostly likely unnecessary (http://www.runnersworld.com/article/...0-7001,00.html). I don't think I've read anything to indicate that stretching will improve strength (although it makes sense), but I do know that, contrary to popular belief, strength training usually improves flexibility.

[etothepii]

I've read that static stretching decreases strength in the short term, which may cause your workout to suffer, whereas dynamic stretching can improve (short term) muscle performance -- I believe I read that in Men's Health.

[CF-OC_gal]

Forgot to mention, don't try and stretch a "cold" muscle. Warm it up with movement or light resistance first.

[Luke87]

i read somthign abtou dynamic streching 2 but whast is dynaic streching

[Dojomaster]

listen to your body. When you stretch a sore muscle, doesn't it usually feel a better for a longer time? I think this is sufficient enough to say that stretching is important.

[fitricise]

why does nobody post credible sources around here?

suggests it does help:
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_docsum

not statistically significant (no it doesnt help) (this one takes a bunch of studies into consideration)
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_DocSum

30 second hamstring stretches only gave 3 minutes of increased flexibility:
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_docsum

"CONCLUSIONS: Our statistical analysis indicates an association between the incorporation of a static stretching program and a decreased incidence of musculotendinous strains in Division III college football players."
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_docsum

CONCLUSIONS: Increasing the amount of anaerobic interval training, stretching whilst the muscle is fatigued, and implementing sport specific training drills resulted in a significant reduction in the number and consequences of hamstring muscle strain injuries.
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_DocSum

CONCLUSION: Our results suggest that stretching is of great importance in treating muscle strain injuries in that it improves the effectiveness of the rest rehabilitation program.
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_DocSum

Reinjury much greater (by a lot in this study) than other treated group
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_DocSum

Thus the results, based on the recollection of the subjects, indicated that stretching could induce severe strain injuries to the proximal hamstrings in dancers. Extrapolating these results to the practice, it can be recommended that stretching exercises be executed with caution in connection with dancing sessions and training, and that, information about the seriousness and acute treatment of such injuries be added to the student-dancers' curriculum.
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_DocSum

Stretching doesnt seem to prevent shin splints
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_DocSum

REVIEWER'S CONCLUSIONS: This review provides some evidence for the effectiveness of the modification of training schedules, but there is insufficient evidence to determine the effectiveness of stretching exercises for major lower limb muscle groups in reducing lower limb soft-tissue running injuries. More studies are required to confirm that knee braces may prevent knee pain, to clarify the role of stretching, and to quantify optimal training loads. Generalisability of the results may be limited by the intensive nature of military training (the context for most of the studies) and the inclusion of only small numbers of women.
http://www.ncbi.nlm.nih.gov/entrez/q...=pubmed_DocSum


This was just a quick look through pubmed, it seems like there still aren't enough studies/evidence. You'd think there would be by now if stretching really did help. I personally know some really flexible people who (stretch and) run the same distance as me (I am not flexible at all, and rarely stretch) who get injured and i rarely do. I think it may be activity specific

[mangotango]

I do know that, contrary to popular belief, strength training usually improves flexibility.

Hadn't heard this before...where is it from? Sounds interesting!

[Dojomaster]

the thing with research and sources is that the opposite sides of an argument are always contradicting each other. You can never be 100 percent sure that one side is right and the other side is wrong. I think common sense is all that's really needed.

[arbit]

Originally Posted by fitricise

why does nobody post credible sources around here?
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