Common advice is to save all static stretching for after a lifting session.
The idea is that static stretching BEFORE a lift would weaken the muscles involved in that lift.
They wouldn't fire as hard.
So instead of doing stretches before lifting weights we have been told to focus on warming up with light weights...
...or do ballistic stretches like leg swings, etc.
Turns out this advice may have been wrong.
I will summarize the findings of a recent study titled: Duration Dependent Effect of Static Stretching on Quadriceps and Hamstring Muscle Force
This study has the subjects warm up for 5 minutes and then were divided into 4 groups.
- Group A: No stretching
- Group B: static stretch 15 seconds
- Group C: static stretch 30 seconds
- Group D: static stretch 45 seconds
After this period of stretching (or not stretching) the subjects had their strength measured.
They found that stretching for 15 seconds increased strength.
Both 30 seconds and 45 seconds decreased strength.
Supposedly previous static stretching studies used stretching periods of 60 seconds or more.
15 seconds seems to be the sweet spot.
I like the idea of doing a quick 15 second hip flexor stretch on both the right and left side before doing a set of squats or deadlifts.
Tight hip flexors are a common problem.
Stretching them out before a lift like the squat would allow for a greater range of motion.
Long term flexibility is reinforced by moving muscles through a full range of motion.
A carefully chosen static stretch for 15 seconds has the potential to improve range of motion and power output at the same time.
Something to consider testing out.
P.S.
I DO think you have to be cautious here.
For instance...
I wouldn't recommend any stretch that rounds the lower back before doing spine-loading lifts.
A "sit and reach" stretch before deadlifts, military press, or squats is asking for an injury.
There is still more to learn here.
Hopefully this will be researched in the future in greater detail
