Do I need to stretch?
Stretches don't actually prevent injury.
Whilst flexibility is desirable and indeed compulsory for many sports and physical activities, despite conventional thought, recent research has shown that there is no evidence at all to suggest stretches perform a pre or post workout function of preventing injury from a workout. Injury occurs during the workout itself from bad form or excessive overload, not before or after.
Stretches make you more flexible and feels good.
It is absolutely true however that stretching makes you more flexible and feels very good. It provides temporary pain relief from conditions such as DOMS and can also be therapeutic. So itâ€™s still recommended you stretch regularly, especially if you fancy becoming more flexible. Stretching is more effective when the body is warm as the muscles will be more flexible before you begin with less resistive tension. So after a workout or a short warm up is the best time to stretch. Your muscles are less flexible and hold more tension when they are not warm, so you wont be getting the most out of the stretches doing them from cold and may also risk potential injury.
The 4 Minute Max Outs includes a looping 2 and a half minute full body stretching routine that you can perform easily at any time.