Worry the Bottle, Mama, It's Grapefruit Wine

"FM, no static at all" ( Steely Dan.) No static stretching, that is. I still see too many athletes, weight lifters and exercisers in general performing pre-activity static stretching. Worse, I see far too many fitness "professionals" improperly "warming up" their clients. Static stretches involve holding a stretch for time with no movement. Dynamic warmups or movement preparation are moving warmups that mimic the exercise or activity one is about to undertake.These warmups better prepare the body for explosive movement.Static stretching pre-activity actually impairs performance. A recent study showed strength losses of 30% for up to 30 minutes. Dynamic warmups increase body heat and blood flow to the muscles. My clients perform foam rolling, then multi-directional/ multi-planer movement prep and stability/mobility exercises. Static stretching does increase range-of motion,but not stability. The CDC states that more injuries can be prevented by increased strength and balance training and dynamic warmups than by static stretching. And, before you get your jockstrap in a twist, the US Army found higher incidences of injuries for those with both above-and below-average flexibility. This is one area where it pays to be average. I am not saying that you should eliminate static stretching, but you should perform it post-activity. And in moderation. Or maybe while drinking the grapefruit wine.