There are various kinds of static stretching. You'll be surprised by their difficulty and pleased with the results they deliver. Instead, you should be doing a dynamic warm-up before you strength train (jump jacking, leg swings, arm circles) instead. So while many argue that stretching impedes performance, it can actually help performance tremendously. Static stretching includes all flexibility exercises that involve holding a muscle in a stretched position for a substantial amount of time, usually around 30 seconds. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and maximize your weight lifting gains. The following stretching program is designed for weight lifters who do not have any current injuries or individual stretching needs. Contrary to popular belief, there is no evidence that static stretching before physical activity is necessary. Static stretching simply means holding a stretch at the end of your range of motion. Static stretching prior to exercise can be detrimental to performance, and therefore dynamic stretching and warm-ups should be implemented to better … Static stretching can actually decrease your potential for strength gains and performance. A brief bout of static stretching before the lifting session will often help immensely and will allow them to squat correctly. ... such as lifting … Static Stretching vs. Dynamic Stretching. Once you feel the stretch you hold it there for a time. There are some kinds where you work the antagonist muscles (the muscles that do the opposite action of the one you are stretching) to create the stretch. In fact, some studies have shown that it can decrease a muscle’s power production if done before a lifting session. As this study shows, “a dynamic warm up” can also help reduce soreness after a workout. Static stretching does reduce muscle stiffness, but this is not a good thing for the purposes of lifting weights. When preparing to do any type of vigorous activity — be it playing a team sport, performing aerobic exercise, or lifting weights — you need to prepare your muscles for action. Stretching is an essential part of weight lifting. Physical Therapy in our clinic for Weightlifting Stretching is an essential part of weight lifting. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and maximize your weight lifting gains. According to M. Alter, Static stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position, whereas Passive stretching consists of a relaxed person who is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its range of motion. 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