Stretching after resistance training?

[xazaralix]

Hey guys,

I was wondering what is the best thing to do after resistance training? I currently do static stretching afterwards but was wondering if something like Warrior Wellness would be better? Thanks,

Azar

[jonas2]

I will openly admit that I am not really qualified like some of the other guys on this forum are, but I can tell you from experience that warrior wellness is good stuff. With static stretching the tendency is to stretch yourself out adn try to push at the boundries of whats comfortable for you. By doing this you are setting yourself up for injury. Your muscles are not used to being that stretched out, and you usually don't have the joint mobility to keep up or the functional strength to keep up with this new range of motion so the potential for injury or your muscles to overreact and clamp back down on your newly stretched muscles increases. Its just not a good idea.

With Warrior Wellness you are increasing hte mobility of your joints which in turn leads to increased flexibility and lessons your fear reactivity to new motions which again can increase flexibility and help reduce your chances for injury. When I do clubbells or running or some other type of plyometic activity that makes me sore I seem to find that Warrior Wellness is a good warm up and cool down process to go through and it really gives you a healthy type of flexibility.

Jonas

[bob_stra]

Hey guys,

I was wondering what is the best thing to do after resistance training? I currently do static stretching afterwards but was wondering if something like Warrior Wellness™ would be better? Thanks,

Azar

Man... you guys just like to watch me chase my own tail with these curly suckas ;-)

*shakes magic 8 ball*

The answer to your question is - from the point of view of .....??

Let's focus in on DOMS (delayed onset muscle soreness) as an example.

Argument 1:
IIRC, most studies indicate that static stretching has been shown *not* to significantly impact DOMS. ( I know I posted the URL link to it somewhere , but I just can't be a$$ed looking for it right now. Maybe on the Chocrane thread ;-) Plus, it doesn't really make a lot of sense to incur possible extra injury (microtears) on top of recently induced ones (heavy weights = microtrears).

Argument 2:
But then again, *other* studies show otherwise. And many report a perceived benefit from stretching after a workout.

Argument 3:
If you're using WW or other as a kinesthetic development tool, you'd probably find that there is more "noise" immediately after a heavy workout. For this purpose, I'd imagine there be limited benefits.

Argument 4:
...but this very noise is well combated by joint rotations routines!

AAAAAAAAAAAAAAAAAAAAAAAAAAARRRGH!!

*Sound of head exploding*

So, in answer to your question

(1) *Probably* the best thing to do *directly* after training is *neither*. Go and get something to eat instead ;-)

If your priority is to reduce DOMS and such, then moderate, low level activity (30-40% on RPE) for 10 minutes is a number that gets bandied about a lot. Naturally enough, it should utilize the same muscles as the ones you just worked.

*starts own chasing tail again*

I *suppose* that could be WW, if you focus on specifically gentle easing of tension. Vibration drills?

(2) Probably has a LOT to do with timing as well. If you read the regeneration lab articles (101, Msc, PhD), you'll notice the PhD one gives some "best possible time for" suggestions. Here's 101 - it should have links for the others from there.

http://www.regenerationlab.com/archives/000117.php

Note: I've focused on DOMS. Maybe you were asking abt something else? ie - attribute development? Inhibiting GTR relflexes?

Hope that helps. I need a Aspirin now ;-)

[rbibbs]

Great responses! I can only add a generic overview. With a lot of tendency toward overtraining, I feel like static, exertive stretches after training are counterproductive. Assuming the training created some uni-dimensional tensions, dynamic motion stretches redistribute this tension, and static exertion stretches exacerbate it.

I do static exertion stretches before training. To find out where the existing tensions and weaknesses are. Just because I do it, doesn't make it 'right' though.

After a set of ab crunches, I want to stretch my abs right then. After arm, shoulder, or neck exertions, I just want to move freely and release any unidirectional tensions. Do what feels good to you.

[bob_stra]

"In theory, there is no difference between theory and practice. In practice, there is."

Mr Bibbs - I think your sig. says it all. ;-)

Azar - take what you can from the above posts. Then throw it away and go with your gut.

[SteveB]

I've found Warrior Wellness to be a great way to cool down after a workout, but other flexibility work can also be used here. The classic "Sun Salutation" from yoga is one of the best exercises in the world, and works the entire back of the body, shoulders to toe. After exercise and cool down, it is also good to lay with eyes closed for five minutes or so and just think over what you've just done, getting back in rhythm with yourself after exertion.

Steve

[Shaf]

I like a dynamic movement warm-up. Lately I've read Verstegen's Core Performance book and found his "movement prep" movements to be outstanding. Warrior Wellness and it's ilk would prove to work very well for a dynamic warm-up.

As to static style stretching after workouts, the theory that helping the trained muscles return to their pre-trained length helps improve recovery. Maybe not much, but every little bit helps. Charlie Francis' Training System book goes into this a bit, and in Christian Thibaudeau's latest strength training books he describes a method of long duration, stretched position, isometric holds that are very effective for improving flexibility, extreme range-of-motion strength and stability, and lactic acid tolerance. A gentle, dynamic routine like WW or yoga, or just gentle flowing stretches would probably accomplish this post-workout lengthening as well.

It's all a matter of what you have the time or inclination to do.

[xazaralix]

Thanks very much, guys! I'll give Warrior Wellness a try and see how it goes.