A recent article by Warneke et al published in the Journal of Sport and Health Science investigated whether foam rolling and stretching were superior to any other warm-up intervention at improving acute flexibility. The answer was no, stretching and foam rolling do not provide an acute flexibility benefit over other warm-up techniques such as walking, vibration, cycling, calisthenics, resistance training, etc.
It has been well established in the literature that static stretching does not reduce risk of injury when performed prior to activity and that it temporarily reduces peak force production capacity of large muscle groups. In spite of this evidence, we continue to emphasize the “importance” of stretching as part of a sound warm-up routine. The research says continue with the stretching if you please, but you will gain just as much benefit from a 3-5 minute general warm-up to increase body temperature followed by progressively working into challenging positions as you add weight.
At Rise, we are frequently asked questions such as “how long should I spend warming up?” and “what is the ideal warm-up routine?” The answer is, as always, it depends. Some individuals feel ready to begin squatting with 5 minutes of cycling followed by multiple sets of slowly increasing weight to build to working loads. Others feel like their body needs a solid 20 minutes of mobility work and isolated neuromuscular activation exercises before they can even consider touching a barbell. An example warm-up for the deadlift would be as follows:
3-5 minutes of low intensity rowing
2-3 rounds of specific muscular activation exercises such as:
Good Mornings
Glute Bridges
Planks
Lat Press Downs
Begin deadlift with progressive loading to working set
We are all different, take into account the specific goals of a workout or activity and structure a warm-up plan to meet that demand. The most important thing is to listen to what your body is telling you and adjust accordingly! Book an appointment with one of the expert clinicians at Rise if you would like to discuss your specific needs and questions!
Citations:
Warneke K, Plöschberger G, Lohmann LH, Lichtenstein E, Jochum D, Siegel SD, Zech A, Behm DG. Foam rolling and stretching do not provide superior acute flexibility and stiffness improvements compared to any other warm-up intervention: A systematic review with meta-analysis. J Sport Health Sci. 2024 Jan 18:S2095-2546(24)00006-1. doi: 10.1016/j.jshs.2024.01.006. Epub ahead of print. PMID: 38244921.