So if you have been paying attention, then you know that static stretching inhibits muscular power. If you have not been paying attention then review this NY Times article that summarizes that latest research. (It will tell you that static stretching can weaken your muscles by up to 30%!!!!)
There are many many studies to support this conclusion. However, there was recently a study done to determine if a second warm-up done after a static stretch, would reverse the power-sucking ability of static stretching.
Well they found that a second exercise bout does not reverse the negative effects of static stretching, which was still detrimental to power
However, static stretching is very important because it will help increase the range of motion of a joint and you should stretch when done working out. As we age, we naturally loose range of motion, but stretching can counteract this. Hold your stretch for at least 30 seconds and always warm up fully prior to stretching. Don’t stretch cold.
If you strength train but fail to exercise joints throughout their full range of motion (ROM), then those joints will loose ROM even faster. So if you bench press and don't bring the bar all the way down, you might find yourself unable to bring the bar all the way down without straining a shoulder muscle before long.
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