Modern Warrior Project
Shedding light on facts and dispelling longheld myths about stretching.
by shane blevins
Daily Stretch Routine and Printable LOG
or do you....?
You have to hold the stretch
When should I strecth?
To Stretch or not to stretch, that is the question.....or something like that, right?
Not quite. There is no doubt that stretching is an important part of a fitness regimen. However, new studies indicate that traditional static stretching immediately prior to a workout or physical competition is not beneficial as it was once thought to be. In fact it can be counter-productive to performance as studies have shown that stretching can have a negative influence on strength and power. Moreover other studies have shown (or failed to show) that stretching prior to activity does not demonstrate a noticeable reduction in injuries. It is for this reason that a good warm-up should be conducted prior to your workout or competition rather than static stretching. (We'll cover warm-ups in a future issue)
So does that mean that static stretching is obsolete and no longer needed? To the contrary, it is still highly beneficial to the athlete when conducted properly and at the right time. Ultimately, flexibility helps us move better and likely reduces soreness.
It's fine to stretch anytime (keeping in mind the before mentioned effects). I personally like to stretch first thing in the morning and before I goto bed at night, as it sets a routine and starts me off and settles me down.
Should I Stretch?
Most of us have all heard that stretching is only effective if you hold it for 10-20 seconds. Well that's not really true. That type of stretching is known as static stretching. While static stretching is great we also now know that dynamic stretching is effective as well.
In fact dynamic stretching is actually more beneficial if done prior to a workout for the reasons discussed earlier (decreased performance).
Dynamic stretching is a series of movements designed to move a muscle group through a full range of motions. In the stretch routine we provide you here the Cat-Cow stretch is an example of dynamic stretching.
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Turn up the Heat!
you have to hold the stretch
Get Yours now!
In the following pages we've provided you with a great whole body stretching routine to get you started. It's simple and relatively quick to knock out.
We recommend that you perform it twice a day. I personally like to conduct my routine in the morning when I wake up and shortly before I go to sleep at night, however do what works best for you and your schedule.......just make sure and not do it immediately prior to a workout due to the decrease it can cause in performance.
Worth noting: Stretching throughout the day is a good idea as well. Especially for those who sit or stand in a position for an extended time. Don't be afraid to mix it up and throw some random stretching in your day as well. It won't hurt and can only help you on your way to a more flexible you!
get started &
stick with it
Consistent stretching is the key to success.
We hope you enjoyed this Modern Warrior Project Stretching Guide (vol 1). Even more so we hope you gained a little knowledge on the topic and (if not already) begin to incorporate a stretching routine into your daily routine.
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Modern Warrior Project
Headland, AL. 36345