Do I Need to Stretch Before a Workout?

I know I'm meant to stretch, but is it really important to stretch before my workout?

Actually, I think it's very important to warm up prior to training. A proper warm up prepares the body for the impending workout. That being said, I do not recommend static stretching prior to training as studies show that it can actually weaken the muscles prior to strength training. I prefer using a few dynamic stretches performed in a controlled manner prior to strength training or playing a sport.

The Exercise Prescription: Perform four or five repetitions of the movement on each side. With each repetition, gently try to increase the depth of the stretch.



How to do the Moves:

Forward Lunge -- Elbow to Shin and Straight Leg Extension. This stretch is great for loosening up the groin, glutes, quadriceps and hamstrings. Begin by standing tall with your arms held at your sides. Engage your core by bracing slightly and then lunge forward with your left leg. While lunging forward, lean forward at your hips and place your right hand on the floor so it is even with your left foot (photo 1). Your left elbow should be just inside the shin of your left leg. Hold this position for one to two seconds . Next, place the left hand on the floor just outside your left foot and push your hips upward while simultaneously extending the knee of your left leg (photo 2). Step forward and repeat with your right leg. Wall Slides. This movement is excellent for improving the mobility and function of the shoulder girdle (i.e., the clavicle, humerus and scapula -- a.k.a., your shoulder blade). Stand with your back against a wall so that your head, upper back and butt are touching the wall. You must maintain these three points of contact with the wall throughout the entire movement. Position your arms so that your elbows are bent at 90 degrees, your upper arms are at shoulder level and your hands and arms are against the wall (photo 3a).

While keeping your hands, wrists and elbows pressed against the wall, slide your elbows down and in toward your sides as far as you can. Make sure that you squeeze your shoulder blades together (photo 3b). Next, slide your arms up the wall as high as you can while maintaining contact with the wall. If you start to lose contact with the wall, stop at that point and lower them back down.