Don't stretch!

For generations, specialists have always recommended warming up by stretching the whole body before doing any physical activity, especially in areas where most sports are practiced.

Here are 5 good reasons to “save” stretching for another time:

-It reduces strength. According to a published study, stretching right before a weightlifting session decreases strength levels. And a review of 104 previous studies conducted by the University of Zagreb (in Croatia) concluded that static and prolonged stretching before exercise can reduce the performance of the stretched muscles by more than 5%.
-It has a negative effect on overall power. Not only is maximum strength negatively affected by prior stretching, but power (explosive strength or strength relative to weight, crucial in team, racquet, or opposition sports) can also decrease by more than 2%, according to Croatian scientists.
-It affects muscle endurance. The beneficial effect of stretching before endurance sports like running or cycling, where movement is driven by muscle contractions, is also unclear. The authors of the Croatian study state that prolonged stretching before activity reduces the muscles' energy storage capacity, which is key for performance in these disciplines.
-It does not significantly reduce the risk of injury. Static stretching does exactly what we expect it to: it relaxes the muscles and their associated tendons. The risk of muscle tears is slightly lower since the muscles are more elastic, but the chances of joint and ligament injuries increase because our reactions slow down after stretching this way.
-You risk injury before even starting your workout. If you stretch as a warm-up, your muscles are subjected to an intense stretch while cold, which can cause a muscle tear… without even starting your workout.

Avoid static and prolonged stretching before training. It's much better to warm up with light activity (jogging a little, biking) and then do large warm-up movements that include dynamic stretches: steps, jumps, bends. Save static routines for specific flexibility improvement sessions.