16. Flexibility Techniques EVERYONE Needs To Activate Muscle Relaxation & Improve Performance

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Your warm-up should include first a light aerobic activity to increase your core temperature, followed by a dynamic warm-up with workout specific exercises, then possibly foam rolling ALL before you start your workout.  I guarantee, this will elevate your performance during your workouts and by that I mean you’ll feel like you have more control, strength and power.  A proper warm-up will also increase your ROM and flexibility, and even decrease your risk for injury during your workouts. Then, after you’ve finished the workout, perform static stretching for 30s per muscle group.  Don’t forget that by adding short, repeated static stretches throughout your day adding up to about 5 minutes of stretching per week will give you back the most return on the time you’ve invested!

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References:

Huberman Lab Podcast

The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles

The Science of Stretching – Simply Explained

A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery

CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION

A review of the acute effects of static and dynamic stretching on performance