Is Static Stretching Bad In The Warmup?

Published: 2024-07-18

Have you heard the fact that stretching in the warmup might be bad for you? Or that you should keep it to dynamic or ballistic stretching while keeping the longer, static stretches for the cooldown? Let’s dig into the reason behind these beliefs.

Why Stretching In The Warmup Is Considered Bad

Static stretching in the warmup can inhibit strength and power as you are going into your workout because static stretching lengthen the muscles. In a study by H.J. Park, et al., they took several nonathletes (male college students) and separated them into three groups to test the effect of stretching in the warmup. There was one group who did not warm up, one who did, and the last one warmed up with stretches. They found no significant physical difference between the groups during the workouts, however, there seemed to be more confidence in performing the workout for the groups that had completed a warmup before. Further on, the authors argue that dynamic and ballistic stretching is important for athletes playing sports. Still, for the nonathlete, static stretching is a better option in the warmup as it increases the range of motion and decreases the risk of injuries. The suggested stretching time for the nonathlete would be 10-30s repeated 2-4 times, and no more than 60s per muscle.

It is also important to note that, according to Brent Brookbush at the Brookbush Institute, to increase flexibility, there needs to be a specific force applied to the stretch. If you are resisting the stretch and not letting your muscles relax, you are most likely not getting everything you can out of the stretch. This is likely due to pushing the stretch too much and backing off might be helpful. In regards to whether you stretch in the warmup or in the cooldown, it is beneficial to target muscles that are tight and overactive. If you have underactive muscles that are already elongated and in need for strength training, stretching those will be redundant and might do more harm than good.

Ballistic movements are not recommended for the nonathlete due to injury risk if an individual is not used to consistent training. However, dynamic stretches can be beneficial. According to a study by P. Page, et al., dynamic stretches can improve athletic performance while static stretches decrease strength and power. It is important to note that if you do add stretches into your warmup, they should be preceded by an aerobic warmup first. There are also results indicating that different methods of stretching work better on different people, meaning that stretching programs should be individualized for best results. For example, individuals over 65 seem to benefit more from static stretches. It also depends on what activity you are about to perform. Static stretching in the warmup is beneficial for athletes performing in sports where flexibility is important, e.g. gymnastics. However, if you are engaging in a sport that requires running and jumping, dynamic stretches might benefit you more.

Stretching To Increase Flexibility

Static stretching in particular has been proven to increase flexibility in muscle when performed 15-30s for 2-4 repetitions. Anything longer than that or any more repetitions show no extra elongation of the muscle. This is the same reason why static stretching in the warmup can reduce power and strength when performed in the warmup as your muscles need to contract to create both power and strength. However, it is important to note again that if you have muscle imbalances, it might be beneficial to elongate tight muscles before going into the activity as it can reduce the risk of injury. Similarly, making sure that underactive muscles become activated during the warmup is of equal importance.

Conclusion

In conclusion, static stretching is very beneficial for most individuals whether or not you are active. The important part is making sure you are doing it at the right time. If you are engaging in an activity that requires flexibility, it could be beneficial. Nonetheless, a safe bet would be to put it in the cooldown as you want to make sure you elongate your muscles after you train. Incorporating static stretches daily can also be beneficial in increasing muscle length over time. If you are unsure of what to do and when; make sure to reach out to a fitness professional.

Related: Warming Up And Cooling Down – Unnecessary Habits Or Essential Puzzle Pieces?

References

Brookbush, Brent. Brookbush Institute. (2023). Refined Static Stretching Protocol. Retrieved from [https://brookbushinstitute.com/articles/refined-static-stretching-protocol](https://brookbushinstitute.com/articles/refined-static-stretching-protocol)

National Strength and Conditioning Association. (2018). Static Stretching and Performance. Retrieved from [https://www.nsca.com/education/articles/kinetic-select/static-stretching-and-performance/](https://www.nsca.com/education/articles/kinetic-select/static-stretching-and-performance/)

Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.

Park HK, Jung MK, Park E, Lee CY, Jee YS, Eun D, Cha JY, Yoo J. The effect of warm-ups with stretching on the isokinetic moments of collegiate men. J Exerc Rehabil. 2018 Feb 26;14(1):78-82. doi: 10.12965/jer.1835210.605. PMID: 29511656; PMCID: PMC5833972.