Having been in sport for all of my life, I still find it astounding that some people deem it unnecessary to stretch muscles before muscle training.
Whether it be in a gym or out on the sports field, it is very important to stretch muscles before attempting your chosen sport or muscle training. On a cold day especially, I have seen some people just standing around shivering until the start of the game or sport and go straight into the exercise without getting the muscles warm.
An injury waiting to happen.
Before any stretching, muscles should be warmed up by doing some very light cardio work. A light jog for about five to ten minutes would be fine. Your heart rate should be increased slightly so that you start to sweat gently. The idea is to get more blood to the muscles.
Why stretch muscles?
Muscles and ligaments need to be warmed up and stretched before any action as they are cold and stiff and not in a fit state to commence any muscle training.
Pre exercise stretching will push your muscles and ligaments beyond their normal limit. This has a combined effect that improves performance by increasing blood flow that enhances circulation and gives you more flexibility that allows you to move better. Stretching muscles for muscle training also helps prevent muscle and ligament injuries and I think that is the most important reason.
It is also very important not to over stretch during pre exercise stretching as you could tear the muscle or ligament.
After muscle training it is also beneficial to stretch muscles as this warming down period can help your muscles to recover from muscle training more quickly than they would normally.
How should you stretch muscles?
The muscle in question should be stretched until it is in the position that is under the point of any pain. You should never feel any discomfort. Do not use too much force. Hold the muscle in that position for maybe up to ten seconds or so and then slowly released the force. Never let the stretch go quickly.
Repeat this stretching regime for about four or five times per each muscle group until all your muscles and ligaments are fully warm and stretched.
It is a great feeling when you stretch muscles and you are ready to perform your muscle training. They have a slight tingling about them and you know that you have done as much as you can to prevent those dreaded injuries.
It may feel like a pain having to warm up but it's less of a pain than missing out on your workout through injury.
Warm up, stretch then commence your muscle training
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