Stretch Smarter: Why Static Stretching Might Be Holding You Back

May 15, 2024

Welcome back to Nacho Fitness Coach—where fitness gets real, sometimes weird, and always entertaining. This episode dives into a deceptively simple question that many people get wrong: Should you stretch before your workout?

Spoiler alert: if you're doing static stretches before you exercise... you might be doing more harm than good.

Let’s break it down.

🎧 A Quick Plug: Turn Podcasts Into Workout Beats

Before we get bendy, quick shoutout to Podbeat—a free mobile app that lets you overlay your favorite music beats onto any podcast (yes, even this one). Whether you’re vibing to trap or funk, Podbeat helps you get your sweat on without missing an episode.

📱 Available on the App Store and Google Play.

🚫 Skip the Static Stretching—Here’s Why

Static stretching (you know, the classic “touch your toes and hold it for 30 seconds”) has been shown to actually reduce performance when done before a workout.

According to recent studies, including a PubMed article, static stretching can negatively affect:

💡 Balance
⚡ Agility
🚫 Strength and power output

So if you're trying to lift heavy, sprint fast, or move efficiently—skip the static hold.

✅ Dynamic Stretching Is Where It’s At

Dynamic stretching means moving while you stretch—think leg swings, arm circles, or bodyweight squats. These movements:

Increase blood flow
Warm up muscles and joints
Prep your nervous system for movement

💥 Bottom line: It actually improves performance, not hinders it.

💬 Real Talk: Warm-Ups Matter

An effective warm-up isn’t optional—it’s a performance tool. According to the National Federation of High School Associations:

“A warm-up increases muscle temperature, helps deliver oxygen and fuel, and preps your body for movement.”

🔑 Dynamic warm-ups should mimic your workout. Doing squats today? Loosen up those hips. Hitting upper body? Mobilize those shoulders.

🧘‍♀️ Save Static Stretching for the Cool-Down

That’s when it can actually help increase flexibility and range of motion—when your muscles are already warm.

Think of it like this:

Before workout = dynamic movement
After workout = static stretching

This approach is simple, smart, and science-backed.

🦵 A Word on Mobility

We also teased a future episode on mobility training, which is different from both static and dynamic stretching. Mobility focuses on improving how your joints move and helping you move better overall.

So stay tuned—we’re bringing in an expert who’s worked with athletes and tackled it all from group fitness to yoga.

🍌 Bonus Banter: Bananas, Berries & Botany?

You know we couldn’t stay serious for too long. Stick around for the second half of the episode where we spiral into a hilarious (but surprisingly informative) discussion about:

Are bananas really berries? (Yes.)
Do flowers have ovaries? (Also yes.)
And why you should never trust trivia from a kids' menu.

🔑Stretch Smarter

Here’s your cheat sheet:

❌ Skip static stretching before a workout.
✅ Warm up with dynamic movement.
🧘 Stretch statically after when your muscles are warm.
🤸 Mobility work deserves its own spotlight (coming soon).
🍌 And yes, bananas are berries. Wild, we know.

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