To stretch or not to stretch, that is the question.
This topic is something that comes up with 95% of my clients. My answer when I am asked whether that particular client should stretch is almost always “it depends.” It depends on the problem, the goals, that individual’s body, etc. There is so much conflicting information on the topic making it difficult to make any determinations. My hope is that this article sheds some light on this question in a way that you can actually use the information in a meaningful way. While I cannot say what you may or may not need without evaluating you properly, I can highlight some principles that will give you a start on managing this component of your health.
An important point to note is that muscle length and tension doesn’t explain mobility entirely. It is also influenced by joint mechanics, alignment, nervous system patterns, and several other factors. Nonetheless, stretching does have a place in managing our bodies, so let’s get to it…
The evidence on stretching and its effects on injury and performance are all over the map. From what type of stretching, to what muscle is being stretched, to what activity it is being related to – the variables are vast. The good news is, even though the evidence seems scattered at first glance, there are some pearls that offer guidance. In addition to that I’ve implemented different approaches with thousands of clients over the years that has taught me some useful principles. As you read through the following please keep in mind that I am simplifying these principles to give you useful tools. In no way am I suggesting that this is the full picture that accounts for the complexities of our bodies. If you want advice that is specific to your unique body, consulting with a seasoned physical therapist is your best bet.
The first thing to consider is what the purpose of your stretching is. Sound stupid? Allow me to explain… Stretching can be used for the obvious goal of increasing actual length/range of motion/flexibility. However, it can also be used to inhibit (relax) a hyperactive muscle, a sore muscle, or an area that just feels “tense.” Determining what your goal is will then dictate how and when you stretch.
To determine what the purpose of your stretching is, you need to determine how much flexibility you need for the activity you are concerned about. This can be challenging and depending on the complexity of the activity may require an expert to assess. However, by just taking your body through the motion you will likely be able to make some determinations. Here are some simplified guidelines:
· If you can easily move your body through that motion without restriction, tension, or discomfort, stretching is likely not indicated for that area.
· If the motion takes extra effort to move through but you eventually get through the entire range you need, then you likely need to do some inhibition work.
· If you have the motion but the quality feels less than optimal because the muscle feels sore, inhibition work may be helpful.
· If you absolutely cannot get the body part through the required motion, then you may need to stretch to gain length.
Below I provided some step-by-step tools on how you can go about executing your stretching with your specific goal in mind.
Goal: To increase muscle length
Technique:
Stretch to the point of mild to moderate discomfort
Sustain stretch for 30 seconds, repeat 3 times
Must be done daily – consistency is key here
I recommend doing this type of stretching after exercise or a brief warm up
I do not recommend doing this type of stretching before any physical activity in which performance (speed, endurance, power) is of interest
Goal: To inhibit a hyperactive muscle
Technique:
Move in the direction of the stretch but don’t go enough into the range to feel a stretch just yet
Then actively contract the muscle at 10% effort, sustain for 5 seconds
Next release the contraction and move into the stretch to the point of very mild discomfort
Sustain this very mild stretch for 20-30 seconds
Repeat the above steps 3 times
I recommend doing this type of stretch whenever your heart desires; if you are trying to improve how you feel during a certain activity then do it just prior
Goal: To decrease muscle soreness
Technique:
Either one of the above strategies can work, try both and see what feels most effective
If you are NOT interested in increasing the muscle’s length, however, simply only stretch to the point of very mild discomfort when choosing the first technique above
There is not much to be gained by stretching to increase mobility in ranges you do not use or plan to use. In fact, one could argue that there is something to be lost – performance may be negatively affected in some cases. If you have the motion, stick to the latter two strategies above to improve quality of motion.
So there you have it! If you are looking for guidance on which stretches target particular muscles, shoot me a message and I will work on content geared toward your requests!