Don't Stretch Before You Workout!?
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- Опубліковано 10 бер 2023
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Many experts say you shouldn't do static stretching before you work out. Is this based on science? What does the science actually say about static stretching before a workout?
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📖Original paper: pubmed.ncbi.nlm.nih.gov/22692...
🎥Why Stretching Makes You Sore: • Why Does Stretching Ma...
🎥Why You Get Tight After Stretching: • Why You Get Tight Afte...
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ABOUT THIS VIDEO
Discover the real research about stretching before a workout. The study that experts like to cite for why you shouldn't stretch during your warmup is total garbage. Learn how to use stretching in your warm up the smart way, without relying on fake science masquerading as fact. You'll learn how use stretching in your warm up SAFELY so you improve function and don't get hurt.
#stretching #flexibility #workout #science #UprightHealth
What's been your experience with stretching before workouts? Drop me a comment!👇
Also: a super informative breakdown of 1RM from a powerlifting gym: www.socalpowerlifting.net/post/no-powerlifters-you-cant-just-max-out-every-day
It is not good for me.
It has been great. Strength side, upright health and maks reznik, the best channels hands down.
I generally do a joint mobility routine first to remind my body of my range of motion and get my joints lubricated. After than I can work as hard as I want to. I'm good at paying attention to how hard is too hard.
At my age it all depends what connections (mind/muscle) I sense for the day. And believe me I have developed strong connections during my life so far. A bad day I have to stretch to find my ROM, others I don't. I am 53.
After a little bit of movement, I stretch to regain the mobility that I need for the exercises I'm going to perform. Mostly dynamic stretching, but if something is particularly stiff, I'll hold the stretch.
But stretches to increase my "regular" range of motion and lengthen my muscles to the max, that I only do in the end.
It never ceases to amaze me how many study’s methods aren’t looked at closely enough and how many people can be misled and even hurt from inappropriate conclusions drawn. Thank you for one more example as well as a rational interpretation from it.
These studies are supposed to be peer assessed, but increasingly because of the lack of funding in academia, academics increasingly have less time to scrutinise and critique the papers. This is the situation in the UK under the current Govt (Boris Johnson et al).
@@someblokecalleddave1 The study mentioned in the video is not flawed, although several people (other than the authors) wrongly generalised the results beyond its scope.
@@primonomeultimonome I can see how many times it's not the article fault, but how people spread and generalize the conclusions instead.
But building an experiment on two rep max performances made on the same week seems kind of flawed 😐
@@auricia201 The training protocol is described in the study, including the resting period. To me, claiming that the study is flawed without evidence to support such a claim is as bad as making a flawed study.
@@primonomeultimonome yes, we don't need to completely dismiss a study just because some people used it out of scope. Hardly any study uncovers the whole truth. Usually they just contribute with a little piece to the puzzle.
What was the resting period then?
As always, Matt's gift for cutting through the crap and making complex and confusing systems easier to understand, is evident in this video. I've learned so much from him.
Always the voice of common sense and reason. Thx!
Thanks for that research Matt! Super informative…✊🏽
It would be great if you did a video on how to effectively warm up.
Slow is safe. Fast is foolish.😊
Something I need to remind myself on a regular basis :D
That's not what Bruce Lee said
fast with no control is foolish
Stretching has helped a lot with corrective exercises. I have been working on my muscle imbalances.
spreading the good word, keep it up bro :)
The stretch- contract method has been a game changer for me. I learn so much from listening to you. Stretching before I workout makes sense for me, I feel like it connects me to the muscles I’m getting ready to use.
Thanks as always. Practical and useful information.
Wow amazing. You are the go to guy for the in depth analysis of what to do. 😊 THANKS
This is fantastic, as always! Thank you for this clarity (and actually explaining /why/ as well as things that one can do). Also... where can we get those shoes? Must have!
What I have learned and reinforced is the concept of “being you”, but this demands, yes demands, that you learn to “listen to you”. This, for me became the most underrated and important aspect to maximizing benefit, and you guessed it, “for you”. But thanks for the tips and knowledge as it helps with ideas that “mold me”.
Would be interested to learn more from you on approaches to improve “listening” - to mind and body”.
Again, thanks for this great and enlightening video 🎉🎉🎉🎉🎉
The reason why this site is great is as follows:
1.The information given.
2.The presentation(complete with delightful sense of humor).
3.The frequency of segments.
4.The clarity of the content that is shared.
5.The relatability of the host,and what he discusses.
6. It is Fun to watch!
Very well said
You hit the nail right on its head! I couldn't have said it better. 💯 👍🏾
@@101personal
Thank you!!
@@DanielleSamoneJohnson77
I appreciate your input.
Yep. And most of these fundamental elements are missing from the majority of UA-cam videos.
Research always has small print that most people don't read. I always want to know who paid for the research. Thanks for pointing out the flaws in this research. I use stretching mainly after the ride home from work. Although I feel strong doing my work (replenishment) when I get home and get out of the car I feel like I'm 100. Everything is stiff. That's when I take some time to stretch out. Usually not before I exercise. Love this video.
There is no flaw in the research article. The authors never made any claims except specifically for high intensity power lifting. This video is misleading.
1RM 48h apart is indeed a massive flaw. Add tiny sample size, no females, and no control group, and the study is garbage.
hmm something to think about, good video man
Thank you so much for this information 🙏🏾
Great information!
Thanks! I just started doing some movements before my daily 40 min high intensity workouts (in my living room) because I found I delayed starting my workout (or even skipped completely) because the first five minutes of the workout felt so stiff. Pre workout movements are really helping my workout start. My high intensity workout can be so active that moving from long sitting to that much movement is not emotionally possible so happy jumping and silly movements help my mood. Next: feel good enough so I won't postpone or skip the workout. I can forget to stretch afterwards but prefer it then.
Dude! I love your videos!
Thanks for sharing 😊
Thanks for the help
This is one of the first videos I've come across on your channel, and just have to say I'm thoroughly impressed with how this video is shot and edited. A lot of work has gone into sharing information in a way that keeps people's attention, and just a big thank you for that between the creative and engaging (and fun) video cuts, the script, flow, audio quality and consistency, and added sound effects etc--perhaps the best-created videos I've seen on youtube for these topics.
Also, great job critically assessing this study. As a researcher, I cringe at the methodology, confounding, and generalizations that have been adopted and defended across the fitness community. Well done, easy sub!
Great vid. I learned something
Thanks, Matthew. This is great info.
Glad you enjoyed it!
I love how you explained visually.
Thanks for explaining this. I don't understand how that could even be considered a study.
Really great stuff. Thank you.
Glad you enjoyed it!
As I am new to your channel, I have a question. You might have addressed this in a previous video. How would one know if they are doing the correct stretching? Sometimes I feel like I am doing stretching correctly but sometimes I feel like I am doing it wrong.
So appreciate you not using vulgar words!!👏🏻
fuck that
Agreed. I for one always (heavily) stretch before and after tennis, swimming or walk. And If I don't, I can't even move!!!
Finally, some LOGIC.
Legend !!!
You are great. I am benefitting from daily asian squat practice.
THANK YOU.
Your videos are getting better and better. Great topic and a revealing way to prove the tragedy of most medical researchers when giving too much importance and relevance to OBSERVATIONAL STUDIES and every study lacking of a strong design as the one treating 100% max every week => difficult to beat this stupidity.
Thanks again
Yes, most folks press down on things to lower or raise their body. However, to connect into the back well, a favourable action is to aim to 'lift' something, without actually lifting it. Eg a chair, under the seat or under the back rest if a kitchen chair, or under a table top. As your hand is palm up, there is more connection into your back as you use your legs. Have a go and see what happens for you.
My partner run's marathons, never warms up, apart from a few minutes stretching his leg muscles. We watch others running up and down, some pretty fast.
Each to their own, as long as they ( hopefully) listen to their body.😊
I massage my muscles with a lacrosse ball to try to loosen any knots I might have in the muscle prior to stretching and use the contract and relax method as my work out each morning prior to heading to work where I am on my feet all day walking and lifting (not too heavy max 50lbs). I love that my job is so active as my previous job was sitting at a desk during the winter and active with minimal lifting in the summer) I make sure that I at least roll the bottoms of my feet for 1 minute each as I am sure that is helps with the rest of the fascia in my legs and upwards.
Been really enjoying your content. Thanks.
I had discectomy nearly 2 years ago on L5/S1. I saw great improvements in some areas. However I've had glute/hip pain in my left side for a long time and just recently my calf muscle has started to twitch again. Im worried. Should I go back to my doctor or what should I do? I can't get into a rhythm. I can't tell what's helping and what's making it worse. It's getting me down
@@davidpowell3469 wow. Thanks David. I am sorry you've had such a terrible journey with it. I am feeling more grateful now. And I really appreciate the advice, which I all totally agree with. It just makes sense and I'll keep, keeping on. My main issue is having good days and bad days and life happens combined with varying activities, stretches and strengthening and then I end up confused as to what is helping me, hurting me, or just short term relieving.
It's so complex and so many factors at play but I'm the only one who can fix it now. I definitely don't want another surgery.
I wish you all the best with your journey 👍
As a dancer I’m used to stretching a lot before, during and after training or performance. We need strength, balance and flexibility in dance, often all at the same time. So it’s important to prepare the body and mind for this in the warm up. I also feel much better and more confident with many moves after stretching.
Just confirming here what I learned from Matt all along. I have to have a hip replacement in the summer. Have been in some discomfort for quiet some time, but if I stretch and do my dead bugs, the pain is always much less. If I wake in the night in pain, I do series of stretch, active and passive, and can go back to bed comfortably.
Because of Matt and my love of walking, I am in fine fettle and have been told my recovering from surgery will be fast. But will work with a physio in the aftermath (to be on safe side) so I can get back to doing squats, japanese kneeling, and other marvelous things I have learned from Matt.
I must donate Matt! You have helped me enormously. Thanks.
Nothing like a good fettle!
ive been having lowerback pain for 16 years now, recently learned some things about yin yoga and active/passive stretching the hamstrings. I can finally do squats and goodmornings again without hurting my back. If I dont do those before my workouts, I will hurt my back because stiff as a plank on viagra. I just do a few warmup sets before the working sets and dont go 1rm. No problems so far and feeling great. I can even touch the floor again
Wonderful!
Yo man I have a very bad lower back too ...everytime I get off a treadmill I'm limping ....can you send me links of what you talking about or something that could help me too?
Any recommendations stretches for wrist and finger?
Upright health,ask doctor Joe, bob and brad helped me rehab some gluteus and quad minor injuries forever thankful
I think when you are shredding and doing high reps and extra excercises it seems to make sense to stretch during your workout, so it doesn't go on too long. If your focus is flexibility, during seems best
Well that was fascinating. I lift regularly and am reasonably strong - can dumbbell press nearly my weight - but I don't think I've ever done a one-rep max in my life. Probably never will bc I'm 45 and have enough injuries that a good heavy workout requires extensive gradual warmup and range of motion exercises before I get past 10# 😂
Thank you!
Thanks for sharing! 😀
@Uprighthealth Matthew-thank you for your accessible thoughts.
Ideas about /awareness of studies examining static stretching before - or blended in with - dynamic warm-ups for non-targeted, highly dynamic activities such as soccer?
Appreciate your thoughts & time!
That's logic!
I stretch my adductors every time before I train legs for 2-3 years and they are 29 inches around. Always have people tell me it’s bad to do but it feels good great so not gonna stop
Can you make a specific I do on strength at length?
yes..listen to your body
Where can I buy the blue foam block and black Matt?
Yes, warming up is crucial.
so if you were to stretch after workout, is it ideal to do it immediately? or a few hours after?
I'm 59 with hip issues. Have started doing your YT 'Hip,glute,core' follow along exercise and it's definitely helping. Should we be stretching somewhat before doing this then? I usually just throw down the yoga mat and get on with it :) doesn't mean I find it easy though.
Give it a try. You may like the results. 😀
Sitting on the floor like you is a dream/goal.
Why dont you just do it? It's not something that requires flexibility or any sort of skill. You just sit down... lol
I did my static stretching of my inner thighs from a standing position by putting my legs one at a time 30 secs each side on an elevated bench and gyrating my upper body from left to right back and forth for that 30 secs. Then still standing began to workout---doing lower leg lifts by bending knee to raise foot to the rear 15x each side and then raising extended leg to the left 15x and then to the right 15x. It bothered my right hip doing on top side each time I'd raise my right leg. It felt strained. So it may have been better if I did the stretching exercise after the workout since it never seemed to cause pain doing the stretching after exercising. I then tried the right leg lift to the side 15x lying down on my left side. My right hip felt fine lying down rather than standing to do the leg lift. I noticed i had more glute firing lying down than when I stood to do the right leg lift. Was this why I had the right hip pain each time I lifted my right leg to the side, because there was no glute muscle involvement?
Light cardio/ dynamic stretching, passive static stretching depending on lift that day/ little foam rolling depending on lifting day/ workout / static stretching lightly after/ walk at night / complete static stretching post walk. Injuries are very rare with proper attention to detail and listening to your body. 15 years of powerlifting and marathon running. I was injured more in one year of hockey. Love your videos, very informative keep up the great work!!!
10:10 what's the physiology behind not stretching a cold muscle? It seems like common sense to me, but I never heard an explanation besides analogies of how literally cold stuff loses elasticity and tend to break, and I'm not sure that analogy is valid for muscles 😅
Question - if I get soreness after an intense stretching session, does that mean I’ve reset my anabolic window? So do I have to wait 48 hours to train that same muscle group again?
How about alternating between exercise and stretching days?
That's makes sense to me ...🤔 I always do stretches after workout I make sure to do even long 15 , 20 min sometimes, but still I didn't know why I'm still having stiff lower back and mild knee pain specially when I use stairs , I will give this try.
I personally have tried it both ways but, it is after proper warm up allows you to stretch your muscles and vains and tendons and joints and everything you have in you 😊 so I do yoga which goes to extreme levels only after finishing all my workouts and thats how I cool down.
I have not started yet. For a couple years now, I've been walking on my treadmill for 45 to 60 minutes, and that's it. I've been gradually accumulating weights, but just setting them on the cart, and not using them. I need to clean my yoga mat first, but once that's ready, the full workout should include 25 minutes of weight training, a 30 minute walk, and about 10 or 15 minutes of beginner's yoga, followed by walking my dog outside (which is less of a workout, and more of a constant struggle trying to keep her heeled). I've lowered my step goal to 7500 to account for these additions, but again, I haven't started yet. I need to figure out how to stretch to make sure I'm getting all the right muscles first.
Watching you sitting on that block, it strikes me that sitting on a lower and lower stool is a way if your disabled to get into a swat swattish position.
It is one good way!
So my doing no impact warm ups before working out and stretching afterwards is not wrong?
Outstanding advice, stretching is the most neglected aspect of fitness and is essential to injury prevention. It's of equal importance to cardio and resistance training in overall fitness, body alignment and functioning.
Would have been better if the study split the participants into two groups, with one of them doing the stretching first. And using a larger group (with both sexes and a wider range of participants) would have led to more credible conclusions. But that didn't happen. Maybe someday somebody will try it again. Thanks Matt!
Yes, there is no mention of a control group in the study. This is indeed a weakness, but only if the recovery period of 48 hours is considered too short, which is highly debatable.
1RM 48h apart being too short is not debatable. Just do a 1 second google search and you'll see the absurdity of 1RM that frequent. NOBODY who understands weight lifting does it.
This article from powerlifters quite relevant for those who have no experience lifting weights: www.socalpowerlifting.net/post/no-powerlifters-you-cant-just-max-out-every-day
My right hip rotators are tight. One right leg has become shorter because of that. I feel tightness in back of my hips. When i do pigeon strech, it get better for 15 minutes, but after sometime it get back to how it was before ( tight and short). I don't know what to do. Please help
What if you have back pain or your back start to strain what’s the solve for that because I feel terrified to lift because I don’t wanna throw my back out
This makes a lot of sense. As a dancer, I’m used to starting with stretching and when “don’t stretch first” became more and more commonly argued I didn’t know what to do with that. If the findings here are that stretching is not helpful before doing a one rep deadlift, I’ll remember that if I ever do a one rep deadlift in my life.
Edit: one rep barbell squat
Technically it's for the 1RM barbell squat... But even THOSE conclusions are spurious given the 48h recovery period.
I dance aswell and not stretching is ASKING to get hurt, I know i should be stretching but i dont sometimes, nearly everytime ive had a minor injury that stops me from dancing. Right now its Burstitis. Why did i do this to myself?
Dynamic stretch before, static stretch after. That's what works for me.
Too much stretching hamstrings - I've got "yoga butt". Any advice?
Why wouldn’t they randomize whether participants stretched before workout #1 or workout #2? 🤦🏻♂️
Because it was a small shoddy study hoping for statistically significant results by chance via using a small set of subjects and likely on a shoestring budget. That said, it is wrong to cherry pick that study, oft cited or not. Here is a quote from Newcastle Sports Medicine that should provide some better context of the literature: "Back in 1998 and 2000, Pope et al studied over 1000 military recruits. Firstly they compared a group that stretched their calves pre-exercise for 12 weeks to another group of people who stretched their shoulders. Which group had the least calf injuries? Neither. There was no reduction in injury rates between the groups. This was a surprising finding so they repeated the study with more recruits and stretched all the muscles of the lower limb and compared them to a group who did NO stretching. The results: no reduction in injury of any type! That’s right, 12 weeks of stretching every muscle in the leg did nothing to prevent injury.
By 2004 a few more studies had been performed and these were grouped together to look for any benefit of stretching (Thacker et al), once again no injury reduction was identified.
By 2014, Lauersen et al performed an enormous review of studies on stretching and injury prevention. They evaluated the results of 26,000 people who between them had experienced 3,500 injuries. They found that good balance reduced injury risk by 35%, better strength reduced injury risk by nearly 70% and stretching…. well stretching did not reduce injuries significantly at all (all types of stretching were looked at)."
This UA-camr's failure to discuss any of the other literature shows us his true colors as a biased hack.
I don’t have warm up😢
Can you just stretch in the morning and gym in the evening
I always static stretch before my workout , I try to do it after jumping jacks and moving little bit to get worm , I never got injuried , and my workout intensity is still the same
I stretch about 4 minutes before I lift. I find it helpful
Can a little light stretch hood?
Actually you have to stretch before a workout or you’ll pull something
I want that chair
I do not buy into studies that are way too counter-intuitive. We know from Tai Chi and Qigong that mild ten-minute stretching accompanied with breathing makes you actually relaxed, calmer in your mind, and then you can warm-up anyway you want, if you ask me. I tried everything and see no problem in strtetching prior to let`s say lifting anything weighty in your home. Actually, I find helpful to catch up on what neuroscientis have to say, like Dr. Huberman. As you say, the key thing is knowing yourself which is a process. Good luck!
You are are a big brain man 🤗🤓
Hey i recently dug a bit deeper into this, and there seems to be a relationship between Static streching and the loss of Power,strengh and Speed. And Its even Dose dependent. The longer you Static strech the more U loose. Ergo U will never See someone who wants as much explosiveness as possible doing Static streches beforehand(i.e. Usain Bolt before a 100 m final)
Yes. I mentioned this in the video. Doing static stretching before trying to do MAXIMUM OUTPUT is very likely to be a bad idea.
But also your whole life is not about MAXIMUM OUTPUT.
interesting
I need to though like I strain muscles if not it’s like warming up for me like when I play volleyball it really helps and when im in dance it helps me loosen my body. I have done a lot of sports and for me when I didn’t stretch I always strained muscles
Simply I asked him just says is stretching good for nothing?
I wish it didn't seem that every time I hear someone go in depth about a study I learn the study was misreported and frequently flawed or at least more limited in scope than headlines imply.
I've got the same wish.
Twice a year is a little low for a strength athlete but one a week is overkill for real.
I do a full body stretch, even including my neck. I have a strong belief flexibility increases mobility and mobility increases range of motion and range of motion means more lean muscle mass. And a heavy set following by time under tension. Thats my body's needs. Idk about you.
Apparently, the Scientific Method is sorta like the Pirate Code: More "guidlines" than actual rules....
What kind of shoes are you wearing? I think I might like some like that.
Also, thanks for the common sense.
They are Softstar Dash RunAmocs! I love them and have 3 pair! I was so excited to see someone wearing them.
Bam: ua-cam.com/video/qOLUDIogm0Y/v-deo.html
I often stretch before doing a workout. It comes spontaneously.
Just do 2 big jumps to wake up your muscles 💪 is all you need .
I love this guy. He uses critical thinking skills.
Unfortunately, once you start actually reading the body of the research, or at least looking at the methodology with an understanding of how it may be designed to confirm a bias rather than answer a question, you see a whole lot of confirmation bias in a whole lot of so-called research
I think the argument you gave about the study being flawed is itself flawed. First, this is not the only study that suggests this correlation. Secondly, you extrapolate that because most people are not chasing 1rm, the study can not be applied to general loss in strength in their case. I would argue that the extreme conditions in the study serve to attenuate the effect, not create it, and it can be clearly observed when compared in control group studies. About range of motion loss, a much more effective method would be low weight warm up sets of the chosen exercise with controlled movements and full range of motion. Extra benefit that it helps also create neural adaptations, stability and strength in the chose exercises