When should static stretching be performed during flexibility training?

The current general consensus in the kinesiology community is that static stretching is most suitable for the relaxation phase after training, followed by a separately arranged special flexibility training period. As for whether it should be done before exercise, there is still a lot of controversy.

When I was training for a half-marathon two years ago, I ran into quite a big hole. At first I heard from an old runner that you need to stretch your muscles when warming up. Every time before starting a run, I squatted on the roadside to press my hamstrings for three to five minutes. As a result, my legs always felt like they were floating in the first two kilometers, and I felt like I was stepping on cotton when I pushed on the ground. I couldn't raise my pace. Later, I chatted with the team doctor of the provincial team and found out that it was super. Static stretching at extreme angles for more than 30 seconds will temporarily reduce the explosive force and output power of the muscles, which is equivalent to giving yourself a deceleration buff before you start training. If you have to run speed endurance, sprint powerlifting, basketball or football competitions, if you go on the court right after stretching, the risk of strain will be higher than if you don't stretch.

Of course, this does not mean that you should never do static stretching before exercise. Now there are many front-line coaches and small sample studies to support it. If you have just entered the gym after sitting for seven or eight hours, and your muscles are as stiff as dried rubber bands, do a low-intensity static stretch for 10-15 seconds on the tense parts. It does not stretch to the extreme angle, but only loosens the adhesions of the fascia. On the contrary, It can reduce the probability of getting stuck in subsequent movements. Friends of mine who practice CrossFit have this habit. Every time they warm up, they gently stretch their stiff hip flexors for 10 seconds. The situation of waist jamming during subsequent deadlifts and clean and jerks is indeed reduced. There is no absolute right or wrong in this part of the controversy. It depends more on personal exercise habits and physical condition of the day.

Talking about the most recommended post-training stretching, the reason is actually very simple. After training, the muscles are in a state of hyperemia and increased temperature, and the ductility of muscle fibers is much better than when they are cold. Doing static stretching at this time can not only slowly stretch the muscles that have been contracted dozens or hundreds of times, effectively alleviate the delayed onset soreness the next day, but also maximize the elongation of muscle fibers. The efficiency of improving flexibility is more than twice as high as hard pressing when your hands and feet are cold. If you don't arrange resistance or endurance training such as strength and aerobics that day, and devote time to flexibility training, then the time will be more casual. As long as you don't get choked up just after eating. Sometimes I am paralyzed at home on the weekends and don't want to move, so I will spread out a yoga mat while watching dramas and press my legs. I hold it for 30 to 60 seconds each time. I don't have to force myself to the point of grimacing in pain. After the whole exercise, my shoulders, back and hips will be so relaxed.

In fact, there is no need to get too hung up on the rules. Next time you want to try static pulls before exercise, just compare the exercise status after pull-downs. If you can adapt to it, continue it. If you can't adapt, just leave it alone after training. What suits you is the best.