Most of us consider stretching an important part of warming up, but if you’ve been stretching the same way since high school, it might be time to change your approach. Most of us are taught to do what’s called static stretching, which may actually reduce your physical capability and increase your risk of injury as you work out after weight loss surgery in Utah.
What’s Wrong with Static Stretching?
Static stretching involves holding a stretch in place. When you bend down to touch your toes for 60 seconds, that’s a static stretch, and it’s something that most of us learned in gym class. However, multiple recent studies have shown us that this kind of warm-up doesn’t actually improve our flexibility, athletic performance or safety. In fact, it can actually end up hurting us.
Though we aren’t quite sure why static stretching is detrimental, it seems that getting the muscles loose in this way leaves them unprepared for quick, strong movements when we begin our workouts. As the name suggests, the idea behind a warm-up is to get your muscles warm and ready to move, and static stretching does not accomplish this.
Instead, experts consider dynamic warm-ups far more valuable. A dynamic warm-up engages your body with quick movements that prime the muscles you’re about to do in your workout.
- For strength training, use bodyweight movements and foam rolling. Try walking lunges, walking toe touches and squats to start getting your lower body loosened up. Doing circles with your wrists, elbows and arms can get your upper body ready. Foam rolling in the muscle groups you’re targeting can also be a valuable practice, as can doing a few reps with lighter weights.
- For cardio, use dynamic stretches and short aerobic intervals. Try holding stretches in two to eight second bursts (remember not to bounce—this can cause problems as well). Get your heart rate up with short intervals of the activity you’re planning to do, or an aerobic exercise like rowing, riding the stationary bike or walking on the treadmill.
The right warm-up can help significantly with your workouts after weight loss surgery, so it may be time to leave static stretching behind for something more effective. Use these tips to start putting together a warm-up routine that works for you and ask a trainer if you need any help.