Is Stretching Enough Before Exercise?
Before lifting, I like to move through all my joints, breaking my warm-up into sections. I start with my upper torso and work from the inside out. I take a similar approach before jiu-jitsu, and I leave stretching for afterward.
That’s my own routine, and it connects with this week’s question: is stretching enough before exercise? Here’s how warming up and stretching can each fit into your training.
Stretching and warming up serve different purposes. A useful warm-up includes an easy start that prepares you for the activity ahead. Stretching can be included once your muscles are warm. The American Academy of Orthopaedic Surgeons recommends beginning with easy aerobic activity, such as gentle cycling before a cycling session. AAOS warm-up guidance
For Garden Grove residents fitting exercise around work and family, that can be a straightforward addition to an existing routine.
Begin with an easier version of your activity
Before moderate or vigorous aerobic exercise, the American Heart Association recommends a 5–10-minute warm-up. Start your planned activity more slowly and build toward your intended effort. This allows heart rate and breathing to increase gradually. American Heart Association guidance
For a brisk walk, that could mean walking comfortably before picking up speed. For cycling, begin with easy pedaling.
These are general examples, not a personalized exercise prescription. The activity and your abilities should guide the plan.
Give stretching its own purpose
Once you are warm, stretch gently if stretching is part of your routine. Avoid bouncing, and don’t force a painful stretch. AAOS notes that warm-up needs vary with fitness level. AAOS flexibility guidance
You don’t need to turn your preparation into a competition to reach farther.
Put the warm-up on your calendar
A practical planning step is to include preparation in the time you reserve for exercise. Before your next session, finish these sentences:
Today’s activity is…
My easier starting version will be…
I’ll allow time at the beginning by…
For example: “I’m planning a brisk walk, and I’ll leave enough time to begin at an easier pace.”
This is a planning example, not a report of a patient’s experience or results.
Ask for guidance when pain changes your plans
A warm-up is not a way to diagnose pain or determine whether you are ready to return after an injury. If pain is making you change your activity, ask a qualified clinician for guidance about your circumstances.
You can learn about Dr. Archie Bayacal or contact Groundwork Chiropractic in West Garden Grove to discuss an appointment.
