SubscribeStretching the Truth: Is Flexibility Overrated?
When it comes to flexibility, it used to be the more, the better. Emerging research however is challenging what many of us thought we knew about stretching and flexibility. Here are some point form nuggets about stretching and flexibility based on recent research;
- There is an ideal range of flexibility in each joint. People who are too flexible may be just as susceptible to injury as those who are too tight as they often lack adequate stability.
- Relative flexibility is a key factor: Often when we are tight in one joint, the adjacent joint is too flexible. The key is to try and stabilize what is too loose and release what is too tight.
- Asymmetry of flexibility is a more likely cause of injury than tightness (i.e. if one hamstring muscle is far tighter than the other).
- Static stretching (a held stretch) can hamper performance as there is what's called a "tendon slack period" that occurs for several minutes after a stretch.
- Conversely, mobility training, or dynamic flexibility whereby you move joints actively through their ranges of motion can promote stability in a mobile (ie. real life) environment.
- Areas that usually need more stability: Trunk (core - deep/superficial abdominal/low back), shoulder joint, side/rear hip (glute medius/maximus).
- Areas that usually need more mobility: Thoracic spine (between shoulders and the top of the pelvis), shoulder girdle (shoulder blades), hips, ankles.
- If your back feels stiff, the immediate instinct is to stretch it by lying on your back and hugging your knees up towards your chest. This may cause more damage if the stiffness is due to a bulging disc.
Take Home Message
While indiscriminate stretching may do little for you and potentially do harm, a well-planned flexibility/mobility program can bring about some very positive benefits.
The key is to hone in on areas that need it and to employ the most appropriate type of stretch/release for that area.
Try different methods such as; dynamic stretching (moving stretch), PNF stretching (pushing against an immovable object, releasing then stretching further), release work using a foam roll, a tennis ball or a towel.
After a cardio warm-up, be sure to perform some dynamic stretches such as; arm circles, leg swings (front and back, side to side), ankle rolls, upper torso twists. After your workout, work on stretching tight muscles using some of the aforementioned methods.
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Is it true that stretching is also an important factor in muscle building issues? Someone told me stretching kinda "prepares" muscles and increases the possibilities of muscle growth.
Replydefinitely not overrated, huh?
DIFFICULT to make yourself (myself?) MAKE the time for--yes---but the benefits? immense.
M.
ReplyThis is all a matter of circumstance I think... In terms of it helping "immensely", I suppose if you were extremely tight and the cause of tightness was muscular in nature and not neurogenic and there was a noticeable discrepancy in terms of symmetry than in a small population, extra flexibility may help. I think stretching needs to be specific to the joints and the type of stretching intervention also needs to be taken into consideration.
I think the message here is that indiscriminate flexibility is not always the best. I gather you are in the industry so I'd be remiss if I didn't recommend Stuart McGill's "Ultimate Back and Fitness Performance". It is a great read and blows the lid off a lot of preconceived ideas we have about flexibility.
It is also a matter of time management. If someone has only 3 hours a week to dedicate to exercise and they are interested in general health/fat loss - no WAY will I recommend endless valuable minutes on stretching - unless there is a glaring need for it.
ReplyGreat post. I was pondering the whole idea of stretching the other day (while stretching). Good stuff. Good research.
=^.^=
ReplyThanks for the comment Keith!
ReplyIt's good to know that I've avoided being too flexible...
Reply+1
People need more excuses to be more lazy.
ReplyYes, people don't stretch because they are lazy. If only they'd done those 5 daily minutes of stretching, they'd all be skinny now.
ReplyCheck out ronjones.org for some good material on the benefits of dynamic stretching over static stretching.
ReplyI'm starting to incorporate dynamic stretching before my weight lifting.
ReplyI do stretching for the martial arts all the time. I hate it! Initially, I did a whole stretching routine before working out. Now, I do it differently by doing dynamic stretching as I get into the workout. I like this way a lot better. However, whenever I've asked someone with a "good" stretch how it feels to stretch, they invariably say, "It feels great!" I don't know about you guys, but that "pleasure" has continued to escape me :-)
ReplyIn yoga you hear about "good pain" and "bad pain" in an asana that stretches you. Good pain is a tightness that goes away, and bad pain feels like something is going to give.
ReplyYes - this is an important component here. Stretching to the point of mild discomfort but not pain is crucial. Like any other discipline, you have to provide a stimulus to the system that is greater than which it is accustomed to reap any benefits. To far and you could injure yourself.
ReplyIf stretching before doing a sport or other vigorous activity, be very careful not to overstretch. If a muscle is slightly damaged by the stretch, then the exercise will increase the damage.
Linking your breathing to your stretching, particularly relaxing on the exhalation can often be helpful.
ReplyGood point on the breathing! I think the stretching period is a good opportunity to bring a consciousness to the way we breathe.
ReplyI have stretched every morning for at least 10 minutes for the last 15 years, and I have to say that it is the best way to wake up. My body is so used to it that if I try to go a day without stretching I get antsy and irritable. Metaphorically, (my 2 cents) being more flexible physically can help you be more flexible mentally and emotionally as well.
ReplyI admit, I am so bad at stretching. I don't do it nearly as often as I should and I NEED to do it more. I am not as flexible as I could be and although it hasn't really hurt me, I would love to be able to move more freely and not feel so tight.
ReplyI have given improving my flexibility my best shot, largely through pilates and yoga in more recent years. I'm so NOT flexible it amuses the other participants. I have increased my range but it isn't like most other people's and never has been. Even as a scrappy scrawny kid my attempts at things like gymnastics were laughable, and I always gravitated to the things that didn't seem to require much flexibility in retrospect. Hiking, skiing, riding, among others.
However, I do continue to work at it, because even if I'm never going to be described as flexible, it seems to keep muscles more relaxed and keep a lot of aches at bay, like stiff necks etc.
ReplyActually skiing requires loads of flexibility to prevent getting injured at the very least.
ReplyWell, of a different sort than the "can you touch your head to your knees or do a backbend or wrap your heels behind your ears sort". I'm no good at that sort of flexibility.
ReplyI'd think in skiing one area of flexibility would be in the hips as well as groin.
ReplyI think your attitude here is bang on... Some people are just naturally inflexible. I'm also with you that if it feels good - keep doing it! It can be frustrating to try and chase down something that isn't in your genetic capability and that isn't terribly important anyway.
ReplySorry - that last response was meant for soozeequeues' revious comment.
ReplyI don't stretch before weight training, I have to admit. I'm not convinced it is a good idea. I stretch when I'm doing cardio only, *after* the cardio. On weight training days, I do warm-up sets rather than stretching, and very light cardio like 15m walking after to loosen up the muscles. I've found my recovery is a lot better than when I did the "stretch before and stretch after".
I can't say if it made a difference in terms of building muscle (when I changed this, I was already "done" building muscle, I suppose - any more would require pro levels of dedication, and result in a look that is not what I want, so I am just trying to maintain the muscle I have), but it made for a much better "night of the day after". I'd be extremely sore and get poor sleep before, and now I'm sore during the next day, but ok by night time.
Reply