I've been doing Martial arts for over 15 years and often times I have questioned the idea that you have to be really warm in order to do static stretches for flexibility. I know for me, I'm not so motivated to go on a jog or do jump rope and get sweaty before I stretch, especially if I am pressed for time or have to go somewhere.
The idea behind the saying "cold static stretch leads to injury" is the fact that people don't know where their stretching threshold is at. In other words, people go "too hard" in their stretch and do more damage than good. However, if you go slowly into it, and keep in mind how you feel, then it is possible to stretch cold, although it may feel like you're not as flexibile when you are warm; and you shouldn't be! You will accurately assess your flexibility when you are cold.
I'm not the only one who believe this; Dr. Mark Rosenberg, a chiropractor, martial artist, and yoga instructor also states that the biggest gains in his flexibility is when he would stretch cold. I'm not saying you go put yourself in a freezer, I'm just saying you stretch without a warm up. It gives a false sense of flexibility.
Now let's say you are warm. That's totally fine. That would just mean you definitely need to stretch harder than before. In order to get gains, you have to go about 10% past your threshold stretch when your body is warm and hold it there for I'd say about a minute to 2 minutes (or more if you can handle it).
If you have any more topics I'd like to talk about, please comment below!
Have A Great Day!
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