No one plans to have an injury while exercising, but omitting a warmup and stretches increases your injury risk. Warm up prior to stretching to make your stretches most effective and to take advantage of the lubrication your body produces during the low-intensity movement. Once you have completed five to 10 minutes of warmups, you can begin stretching.

Fluid Circulation

When you warm up before stretching, you increase the blood flow to your muscles and increase the temperature of the muscle. Movement also increases the lubricating fluid in the joints so your body moves with greater fluidity. Stretching cold muscles prior to exercise does not provide you with the same benefits. Using movement during your stretches, known as dynamic stretching, continues effective fluid circulation and avoids tiring and weakening the muscles. Static stretches, those that hold a stretch for 20 to 30 seconds, strain the muscles, weaken them and make them less responsive, according to research director Malachy McHugh from the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City.

Injury Prevention

Moderately stretching a warm muscle protects it from injury and allows the muscle to stretch farther, according to a New York Times article, “Stretching: The Truth.” Author Gretchen Reynolds reports that a study using rabbits demonstrates that cold muscles rip much sooner than warm muscles. Reynolds writes that you should take advantage of the low-intensity warmup and stretching by moving into your exercise after a five-minute recovery or your body can stiffen up and experience more discomfort than you experienced prior to the your warmup.

Greater Flexibility

A warmup followed by gentle stretching improves the flexibility of your body and gives you greater range of motion. Stretch through movement such as tai chi or movements related to the activity you use when exercising. Structure your stretching so that you can feel the muscles tense and relax without experiencing pain. Avoid bouncing or jarring the muscles when stretching because that type of action increases the risk that you will incur muscle tears that cause scar tissue and reduce flexibility.

Improved Performance

Dynamically stretching warm muscles can improve your exercise performance if use sports-specific movement. For example, a baseball or football player stretches shoulder muscles used in throwing the ball. Examine the types of actions you employ in exercise or your chosen sport and use them in a slower and more fluid movement during your stretching. This activity-related stretching prepares your body to respond efficiently and appropriately during your exercise by improving your performance posture and flexibility.

About the Author


Photo Credits

  • Jupiterimages/Goodshoot/Getty Images