"Studies to date have not specifically targeted individuals with limited flexibility. Studies show that stretching can increase flexibility, although these suggest that the most efficient timing of stretching may be when muscles are warm (possibly after exercise). Additionally, epidemiological data indicate that both extremes of flexibility (too much or too little) are associated with increased injury rates."Conversely, performing a dynamic warmup and gradually increasing heart rate, body temperature, and mobility through actual movement before a workout can be very useful to prepare for certain ranges of motion.
|Athletes commonly compensate for tight shoulder musculature by hyper-extending the lumbar -- not under Mads' watch.|
From the New York Times article (Phys Ed: Does Stretching Before Running Prevent Injuries) above:
"The best science suggests that an ideal preworkout routine “consists of a very easy warm-up, followed by a gradual increase in intensity and then dynamic stretching,” he said. Dynamic stretching, or exercises that increase your joints’ range of motion via constant movement, does not seem to invoke the inhibitory reflex of static stretching"
Additionally, mobility can be an all day endeavor -- work on it day and night, not just before or after your workout. The below resources are full of excellent articles and videos explaining concepts of anatomy, stretching, mobility, stability, and more. Spend some time and explore your mobility.
Thames CrossFit Mobility -- Great articles and videos on mobility, stretching, nutrition and more from London-based Jami Tikkanen.
"We all know to take our hips back as we descend to a squat or a deadlift but the problems arise when we run out of space at the hips. This is the point where most of us start to push our knees forward or lose our lumbar curve (but then again, we didn’t like our knees and intervertebral discs anyway, did we?)."
Mobility Wod -- San Fransisco-based Kelly Starrett puts out a daily video demonstrating high quality mobility movements and bonus entertainment.
"Movement restrictions happen within the context of the entire kinetic chain. In an overhead squat for example, tight hips will challenge even the best shoulder positioning. Or conversely, restricted shoulders will force greater movement demands on the hips. The solution?
More of everything."