Save the Stretching for Afterwards

Stretching is part of the warm-up ritual for many sports. But evidence continues to mount that stretching is best done as its own activity or after a workout. A study in this month's Journal of Strength and Conditioning Research found that both static stretching and ballistic stretching decreased leg power in performing jumps. The study used both men and women, with the effect seen in both genders. Traditionally, stretching and flexibility exercises are done after warming up for five minutes at an easy walking pace. But you may wish to make stretching and flexibility a separate exercise activity apart from your walking.
Stretching Routine
Photo © Wendy Bumgardner
_{Source: Samuel, Michelle N; Holcomb, William R; Guadagnoli, Mark A; Rubley, Mack D; Wallmann, Harvey. "Acute Effects of Static and Ballistic Stretching on Measures of Strength and Power." Journal of Strength & Conditioning Research. 22(5):1422-1428, September 2008.}