There are many arguments floating around at present
concerning whether we should pre stretch post stretch or not stretch at all.
To start with let’s explain what the principle behind stretching is:
It is well known that when you do stretch it is more effective when you
are warmed up (10-15 mins easy level) This will increase blood flow and allow
the muscle to become more pliable, increases synovial fluid to the joints
increases oxygen exchange within the muscle.
The theory of stretching pre exercise is to prepare them for the work ahead, and allow them to work at their optimum length
so as to develop the most power as they work. The argument is that pre stretches affect the dynamics of the muscle
and affect the contraction speed. Our response is that you ensure that you are fully warmed up and have mobilised all the
joints and muscle groups about to be used thoroughly before the session takes place.
The most effective way to do this is to do a series of dynamic stretches to put all your muscles and joints through the range
of motion that they are going to do in the session.
Stretching post exercise while still warm will bring them back to their
optimum length, (as you work the muscle during exercise they are being
repeatedly contracted and they tend to stay short after the workout unless
you stretch them again.) Post exercise stretching can be incorporated into
the cool down. These are imperative to ensure that you maintain muscle
length and reduce the chance of increased pressure on either the insertion
or origin of the muscle in future training.