内容来源：https://lifehacker.com/health/is-it-good-or-bad-to-stretch-before-a-workout?utm_medium=RSS

内容总结：

运动前到底该不该拉伸？专家给出科学建议

曾几何时，运动前拉伸被视为“必修课”，随后又有观点认为“不拉伸也无妨”。如今，社交平台上的健身网红们却宣称“拉伸会毁掉你的训练效果”——这又走向了另一个极端。事实上，运动前拉伸的利弊需要具体分析，盲目跟风并不可取。

拉伸的益处：短期提升关节活动度

运动前拉伸的最大价值在于为即将进行的训练“预热”身体。例如，许多人在深蹲时无法下蹲到理想深度，根源往往在于脚踝灵活性不足，导致膝盖无法在脚掌贴地的同时充分弯曲。若你存在类似问题，针对小腿和跟腱的拉伸将显著改善动作质量——在深蹲前进行这类拉伸，训练体验会明显提升。

拉伸能暂时增加关节活动范围。连续尝试10次体前屈，你会发现最后一次比第一次手触地面的幅度更大。不过，这种效果持续时间较短，数小时后身体会恢复原状。这正是建议在训练前“现拉现用”的原因——利用短暂的灵活性提升期，让深蹲等动作更标准，从而让腿部肌群获得更充分的刺激。长期坚持，拉伸也能逐步提升整体柔韧性，但若以增加活动度为目标，训练后或单独安排柔韧性练习效果更佳。

潜在弊端：过度拉伸或短暂影响力量

值得注意的是，运动前“过度”拉伸可能适得其反。仍以深蹲为例：脚踝拉伸有助于下蹲，但若在训练前深度拉伸股四头肌（大腿前侧），反而可能削弱该肌群在深蹲时的发力能力。研究表明，对特定肌肉进行深度拉伸后，其短期输出功率会轻微下降。不过，这种影响需满足两个前提：一是拉伸强度极大，二是紧接着进行该肌群的力量训练。对普通健身者而言，只要不刻意进行极端拉伸，影响微乎其微，更不会“抵消”训练效果。建议将针对性拉伸放在训练前（如仅拉伸脚踝），而全身性柔韧练习留到训练后进行。

关于损伤预防与热身误区

流传已久的“拉伸能预防运动损伤”说法已被科学证伪。若你仅为“安全”而拉伸，大可不必。健身房时间有限，不如将精力放在有助于提升训练表现的针对性拉伸上。此外，拉伸本身并不能有效“热身”——身体的预热来自于任何形式的主动活动，而非拉伸动作本身。更推荐动态热身，如高抬腿、后踢腿跑等，或瑜伽拜日式串联，让全身关节和肌肉逐步进入状态。

实操建议：按需定制你的热身方案

运动前热身无需千篇一律，应根据训练内容灵活调整。例如，进行过头举重前，可拉伸肩部；深蹲前，针对脚踝、小腿和髋部进行拉伸。若训练动作本身不依赖大幅关节活动（如卧推加弯举），不拉伸也完全可以。需要时，静态拉伸（保持动作数秒）或动态拉伸均可选用，泡沫轴放松也是不错的选择。核心原则是：找到最适合自己身体和训练目标的方式，让热身真正为训练服务。

中文翻译：

运动前应该做拉伸吗？有一段时间，拉伸被视为必不可少，我曾觉得有必要告诉你们，不做拉伸也没关系。但现在风向又转了，网红们告诉你拉伸会毁掉你的训练成果——但这同样也不完全属实。让我们来分析一下运动前拉伸的利弊，这样你就能搞清楚下次去健身房时到底该怎么做。

拉伸可以暂时增加你的关节活动范围。运动前做拉伸的最好理由，是为特定的训练做好准备。例如，很多人无法按自己的意愿蹲得足够深，原因往往是他们需要更好的脚踝灵活性，这样才能在双脚平放于地面时弯曲膝盖。如果你觉得这说的是你，那么做一些小腿和跟腱的拉伸会带来很大改善。在深蹲前做这些拉伸，你的深蹲会顺畅得多。

拉伸能增加你的短期活动范围，如果你连续试着触摸脚趾10次就会注意到这一点。第一次你可能手离地面还很远，但到第10次时，你就能比一开始摸到低得多的位置。

这种效果不会持续太久。今天晚些时候，你又会变得僵硬。但这恰恰是在运动前做这些拉伸的好处所在。获得增加的活动能力，然后趁它还在的时候加以利用。更灵活的脚踝能让你蹲得更好，这意味着你的腿部训练效果会比不拉伸时好得多。

你也可以通过拉伸来增加长期的活动范围。运动前的拉伸对此有贡献，不过如果你的目标是这个，那么在运动后（或作为独立的训练）也做一些拉伸和其他柔韧性练习会更好。

拉伸会在短期内略微降低力量。话虽如此，运动前拉伸过度也是可能的。让我们继续以计划做深蹲的训练为例。脚踝拉伸很好，因为它们能帮助你进入更深的蹲姿。但你不应该去拉伸股四头肌（大腿前侧的肌肉），因为这些肌肉是深蹲时最需要发力的肌肉。

正如我之前讨论过的，拉伸确实有一个小的、暂时性的效果，会降低被拉伸肌肉所能输出的力量。但需要明确的是，这要求你对力量训练将要锻炼的那块肌肉进行相当深度的拉伸，并且要在力量训练之前立即进行。如果你这样做了，确实，你可能会发现自己举不了那么重的重量。

但有两件事需要记住：第一，你可能不会在力量训练前立刻进行非常深度的拉伸。（如果你确实这么做了，我认为你可能应该停止。）第二，表现下降的幅度非常小。即使你确实在深蹲前拉伸了股四头肌，也不至于抵消深蹲的效果。我喜欢在运动前做有针对性的拉伸（在我们的例子中，只做脚踝），然后把全身拉伸留到运动后。

拉伸并非预防受伤所必需。有一个老说法是拉伸能预防受伤。这个说法已经被彻底驳斥了，所以如果你只是因为在运动前拉伸，以为这是保持安全和健康的必要条件，那这部分你可以跳过。我们在健身房的时间都有限，所以最好把这些时间用在几个有助于为训练做准备的拉伸上，然后继续完成当天的训练。

拉伸本身并不能让你热身。活动身体摆出你最喜欢的拉伸姿势，可以说是一种很好的热身方式。但那是因为任何活动都有帮助，而不是因为拉伸是让肌肉热起来、让关节顺畅活动的最佳方式。

相反，试试动态拉伸。我私下里坚信这些拉伸的好处仅仅在于让你动起来，而不是因为它们包含拉伸动作。高抬腿跑和踢臀跑是动态拉伸，但普通慢跑可能也差不多有效。你也可以做任何其他温和的活动，帮助自己感觉不那么僵硬。一段瑜伽流，比如拜日式，是让全身各部位都完成热身动作的好方法。

运动前该做什么。我之前写过一篇指南，教你弄清楚热身需要什么——而且不一定每次训练都是一样的。在有过顶举重的训练前，我会做一些肩部拉伸。在深蹲训练前，那些深蹲深度不够的人可能应该做一些小腿和脚踝拉伸，也许还有髋部拉伸。

所以，弄清楚哪些动作可能需要在某个身体部位获得额外的活动范围。有些训练可能不需要柔韧性练习，这也没关系——例如，如果你做卧推和弯举，热身时不做任何拉伸可能也没问题。（话说回来，做一些背部拉伸可能有助于你在卧推时获得更稳定的姿势，从而稳定你的肩部。只是提一下。）

对于这些针对特定训练的拉伸，做静态拉伸（即保持一个姿势数秒）是可以的。如果你觉得动态拉伸对你更有效，做动态拉伸也可以，甚至用泡沫轴放松来增加灵活性也行。找到适合你自己的方法。

英文来源：

Should you stretch before a workout? There was a time when stretching felt mandatory, and I felt the need to tell you guys that it’s OK not to. But the pendulum has now swung the other way, and influencers are telling you that stretching will kill your gains—but that’s not really true either. Let’s break down the pros and cons of stretching before a workout, so you can figure out what you should actually do next time you go to the gym.
Stretching can increase your range of motion temporarily
The best reason to stretch before a workout is to prepare yourself for that specific workout. For example, many people have trouble squatting as deeply as they would like, and the reason is often that they need better ankle mobility so they can bend their knees while their feet are flat on the floor. If this sounds familiar, some stretches for your calves and Achilles tendons will make a big difference. Do these before you squat, and your squats will go a lot better.
Stretching increases your short-term range of motion, as you’ll notice if you try to touch your toes 10 times in a row. Your first attempt might not get your hands very far toward the ground, but by the 10th you’ll be reaching a lot lower than you did at first.
That effect doesn’t last very long. Later today, you’ll be stiff again. But that’s exactly why it’s good to do these stretches right before your workout. Get the increased mobility, then use it while you have it. More flexible ankles will let you squat better, which means your legs will get a much better workout than if you hadn’t stretched.
You can also increase your long-term range of motion by stretching. Your pre-workout stretches can contribute to that, although it’s good to also do some stretching and other flexibility work after your workout (or as its own workout) if that’s your goal.
Stretching can slightly decrease strength in the short term
All that said, it is possible to stretch too much before a workout. Let’s keep the example of a workout where you plan to do squats. Ankle stretches are great, since they’ll help you get into a deeper squat position. But you wouldn’t want to stretch your quads (the muscles on the front of your thighs) because those are the muscles that will need to work the hardest during your squats.
As I’ve discussed before, stretching does have a small, temporary effect where it decreases the amount of power you can get out of the muscle that was stretched. But, to be clear, this requires you to do some pretty deep stretching of the exact muscle the strength exercise will work, and to do it right before the strength work. If you do that, yeah, you might notice you can’t lift quite as much.
But it’s important to remember two things: One is that you’re probably not stretching super deeply, immediately before your strength exercises. (If you are, I’d argue you might want to stop.) But the other is that the decrease in performance is very small. Even if you are stretching your quads right before you squat, it’s not like you’re canceling out the effects of your squats. I like to do targeted stretches before a workout (just the ankles, in our example) and save the full-body stretching for afterward.
Stretching isn’t necessary to prevent injury
There’s an old myth that stretching prevents injury. It’s been pretty thoroughly debunked, so if you’re only stretching before workouts because you think it’s necessary to stay safe and healthy, you can skip this part. We all have limited time in the gym, so it’s probably better to use this time for a few stretches that help prepare you for your workout, and then get on with the rest of the day’s training.
Stretching by itself doesn’t warm you up
Moving your body to get into position for your favorite stretches is arguably a good way to get warmed up. But that’s because any movement helps, not because stretching is the best way to warm up your muscles and get your joints moving smoothly.
Instead, try dynamic stretches. I’m secretly convinced the benefit of these is just that they get you moving, not that they incorporate a stretch. Jogging with high knees and butt kicks is a dynamic stretch, but regular jogging is probably almost as good. You can also do any other kind of gentle movement that helps you feel less stiff. A yoga flow, like a sun salutation, is a good way to run through warmup movements for all your body parts.
What to do before a workout
I’ve written a guide to figuring out what you need in your warmup—and it’s not necessarily going to be the same thing for every workout. Before a workout with overhead lifts, I’ll do some shoulder stretches. Before a squat workout, someone who struggles with squatting deeply enough should probably do some calf and ankle stretches, and maybe some stretches for the hips.
So, figure out if there are movements that could benefit from some extra range of motion in a given body part. Some workouts might not need mobility work, and that’s OK—for example, if you’re doing bench press and bicep curls, you might be fine without any stretches in the warmup. (That said, some stretches for your back might help you get a stronger position in the bench press, which in turn stabilizes your shoulders. Just saying.)
For these workout-specific stretches, it’s okay to do static stretching (in which you hold a position for several seconds). It’s also fine to do dynamic stretches if you feel those work better for you, or even to foam roll for mobility. Figure out what works for you.