Stretching and warming up = waste of time

**Mr. Mantis** · Posted On: 2/16/2005 10:43am

I've been told that ballistic stretching is bad. Is this true?

**Equipoise** · Posted On: 2/16/2005 11:17am

Jwinch- Na you didn't stir anything up, not from me or TBM I think. I've read up on some of the journals you cited a while ago. I never stretch except after I said, Leg day as it relieves pressure on my shins, and I've never had any problem with flexibility or injury. I still have the firm belief that Injury comes from stupidity and bad form.

**Equipoise** · Posted On: 2/16/2005 11:18am

Ballistic= bad.

**Judah Maccabee** · Posted On: 2/16/2005 1:57pm

Ahhh. That's what I thought dynamic was, but I wanted to make sure.

Usually, I do that after the static stretching, but given the meta-analysis that jwinch posted, I'll try switching up to dynamic-only and see what happens.

I have the Wharton's stretch book for Active Isolated Stretching, but I'm confused on some of the techniques, and don't want to try them for fear of hurting myself.

***TaeBo_Master*** · Posted On: 2/16/2005 7:07pm

Static stretching can contribute to injury by inhibiting the stretch reflex, which protects muscles from over-extending and getting injured. So if you do dynamic activities right after stretching, you're increasing your risk of a muscle or tendon tear. Also, static stretching just prior to resistance training has been shown to reduce power output.

**Judah Maccabee** · Posted On: 2/16/2005 7:17pm

I see. Thanks for the perspective.

**Mr. Mantis** · Posted On: 2/16/2005 7:33pm

You guys in the know are fucking awesome!

Thank you very much.

**jwinch2** · Posted On: 2/16/2005 7:33pm

Originally Posted by AkiraMusashi

Ballistic= bad.

Actually there has been only one study ever performed and published that compared ballistic stretching to static stretching. It was published in Research Quarterly about 3 or 4 years ago. The authors found that static stretching causes as much or more muscle damage than ballistic stretching did.

The whole static versus ballistic thing is basically dogma that has been passed down by doctors, PT's and coaches that no one ever questioned.

There is alot of this type of stuff out there!

Active warm-up prior to activity and static or ballistic stretching after activity and you should be fine. I use static after I train or exercise myself because I use it as part of my cool down and I am looking for something less intense. But that's just me!

Later,

Jason

9chambers · Posted On: 2/16/2005 7:45pm

From what you guys are saying, .... I am wondering if maybe the best way to stretch would be to just do it on a seperate day from my workouts. Like, stretch on Sundays. Jog a quarter mile and then go through my stretches and then sit down and watch some sports on TV. ... Is that way off?

Right now I stretch at the end of my workouts, some dynamic and some static. It takes maybe 5 minutes.

Also, if you are going to stretch before dojo training then why not do it at home before class. That way you aren't paying the guy to watch you stretch. :P

**jwinch2** · Posted On: 2/16/2005 7:51pm

Originally Posted by 9chambers

From what you guys are saying, .... I am wondering if maybe the best way to stretch would be to just do it on a seperate day from my workouts. Like, on Sunday, jog a quarter mile and then go through my stretches and then sit down and watch some sports on TV.

... Is that way off?

Many studies that stretching post exercise can actually improve the results of your training. We have a paper in review right now that showed that stretching following a bout of resistance exercise showed greater gains in strength than resistance exercise alone over the course of 8 weeks.

So, you could definately stretch on your off days but you should also stretch AFTER your workouts on your on days!

Good luck!

Jason