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Pre-Workout Stretching Guidelines

Pre-Workout Stretching Guide

Copy the body position shown in the stretch images, or watch the video to view a demonstration, which is recommended when performing new stretches.

Most stretches aim to fix the muscle origin (nearer the spine) and move the insertion (distal attachment) further away from the origin.

A basic understanding of anatomy will help you reduce the movement of a muscle’s origin to enhance a stretch as you move a muscle’s insertion away from the origin.

Basic Anatomy Information:

Tips for Stretching

  1. Move into a new tissue barrier (stretch) when exhaling, and slightly release the tension as you inhale; repeat this sequence before moving back into a new tissue barrier when exhaling.
  2. Although static stretches involve less motion than dynamic stretches, small movements in and out of the tissue barrier yield more significant results than remaining completely static.

Stretch Duration

  1. Generally, performing a stretch for 20-60 seconds pre-workout is a good guide.
  2. However, if you feel you are still relaxing into a stretch, holding a stretch for up to 120 seconds, pre-workout may be beneficial, especially if the exercises you are about to perform use this range of motion.

Goals of Stretching

  1. Pre-workout: the goal of stretching is to access the joint range you know you can achieve and to prepare the tissues for the demands of the workout you are performing.

Click the page links below for further information specific to:

Post-Workout Stretching Guidelines