stretching dynamic or static?

[mohamed]

Hey all
when i want to stretching only in the day after workout to decrease the duration of muscle fatigue that's coming from workout sessions
The question here what kind of stretching (dynamic/static) and why???

[Jeannay]

I think stretching is not important when you aim for size/strength increases. As far as i know you use dynamic stretching prior to working out and static afterwards when muscle is full of blood and pumped. Best is you find out and see if it does anything ;)

[mohamed]

Stretching important for everybody working out , and when don't do it when my purpose strength like you say will make your body taugh can't move your body easily it will be difficult
And here i speaking about stretching for warm up and cooldown to prepare muscles before session and increase recovery after session

[Dub]

Dynamic stretching is best for warm-up. Static stretching should be used an hour or two after the workout, or on a rest day.
Science doesn't support the fact that stretching would decrease muscle soreness or improve recovery. It's good for maintaining and improving mobility though. And static stretching may also be a good way to relax.

[ephs]

like dub said, stretching brings nothing against soreness, but it's good to relax. i like to have an intensive stretching session before i go to sleep after a hard training day.

from my experience as a football player, i can recommend to do very slow runs or cycling sessions to do something against soreness on the next day after a hard training day.

[Kenny Croxdale]

Stretching important for everybody working out , and when don't do it when my purpose strength like you say will make your body taugh can't move your body easily it will be difficult

Olympic Lifters

Olympic Lifters are the second most flexible group of athletes, right behind Gymnast.

Take Home Message

Performing full range movements with resistance exercise dramatically increases you flexibility.

Examples:

1) Full Range Squats

2) Full Range Good Mornings

3) Dumbbell Pressing

4) Pullups or Lat Pulldowns

And here i speaking about stretching for warm up and cooldown to prepare muscles before session and increase recovery after session

Dynamic Stretching Prior

As Jeannay and Dub stated, you want to do this before you workout.

Static Stretching

You want to do this after your workout.

Sting Cheese

Think of your tendons and ligaments as string cheese.

It is more supple and easier to stretch and bend after it has been heated up rather then when it is cold.

Thus, stretching immediately your workout is the best time.

Sorness

It may or may not help with post workout soreness, no one knows for sure.

Kenny Croxdale

[Kenny Croxdale]

from my experience as a football player, i can recommend to do very slow runs or cycling sessions to do something against soreness on the next day after a hard training day.

Active Recovery

as ephs stated, some form of light to moderate active recovery helps.

Kenny Croxdale

[mohamed]

But as mr.DUB say (science doesn't support that dynamic stretch benefcial prior strength workout)
What the reason make most trainers and you mr.kenny advice make it?

[Dub]

But as mr.DUB say (science doesn't support that dynamic stretch benefcial prior strength workout)
What the reason make most trainers and you mr.kenny advice make it?

I did not say that. I said science does not support the fact that strecthing would help recovery or muscle soreness.
Dynamic stretching is beneficial for waking the nervous receptors, getting muscles warmer and readier to work and it improves mobility without impairing performance. It migth lower risk of injury as well, that is up to debate.

[mohamed]

Ohh,sorry this is my mistake
But with stretching and this make nervous system wake up this make recovery between sets eaiser , thus faster recovery after workout?
Or this only to prevent injury when training?

[Jungledoc]

Nope. Stretch what needs to get longer. Don't expect any injury-preventing magic. Your nervous system doesn't need to be awakened. It's awake already. Unless you're asleep. Or dead.

[mohamed]

Nope. Stretch what needs to get longer. Don't expect any injury-preventing magic. Your nervous system doesn't need to be awakened. It's awake already. Unless you're asleep. Or dead.

Ok, but give me the reason of doing dynamic stretch before workout?

[Jungledoc]

Warm up, increase mobility, activate specific muscle groups.

[mohamed]

Thx mr.ju