Are you wasting your time stretching?: Stretching might not exactly make you less “tight”?

Let’s put this out in the open immediately. I do not think stretching is an overall bad thing. I do know, however, that stretching is situational and should be used in a very intentional way. It is not a “one size fits all” remedy to a person that is considered “tight”. I am not saying this doesn’t happen but, It is quite rare that stretching actually makes the muscle longer or more flexible. It is more likely that your increase in flexibility and a decrease in pain is more neurological versus physically. Let me explain.

According, static/passive stretching is when the muscle is put in an elongated-end range position (i.e. the bicep muscle when your arm is straighten). While in this position, the muscle encountering a physical, mechanical change within the muscle fibers. Muscles are viscoelastic, a fancy way of saying a muscle have both elastic and viscous properties. In other words, a muscle can return to its original form (elastic) when force (stretching) is removed and it can lengthen (viscous) when force (stretching) is applied long enough.

There are several different types of proprioceptors that contributes to motor control, including muscle spindles and Golgi tendon organs. This is one explanation for increase in muscle lengthening. It is all in your mind (and spine).

Your mind is the chief of your body hence your muscles. Based on a neurological approach, muscle flexibility is increased through the person increasing their tolerance to the stretching or that person believes that he or she should be more flexible because of stretching. This is particularly factual during acute stretching (i.e. a single session of <30 minute). Furthermore, the effects are short term as in longevity. This means the person that stretches/foam roll (yes, foam rolling falls into this category) for 10-15 mins in the gym prior to a workout is probably just improving the toleration of the muscle being put into a stretched position.

Henceforth, stretching is appropriate for mind-muscle connections where the brain is trying to re-establish control and awareness of a particular muscle.

Since stretching probably won’t change your flexibility desires, the ideal approach should be re-orientate your bones and muscles to work efficiently. When your bones (i.e. pelvis, scapular, ribcage) are in their proper position, the brain is able to recognize and communicate to your muscles to perform the desired task in the best way possible. This will lead to an increase in strength, power, endurance while reducing injuries, and stress levels. The key is to couple your respiration with proper movement mechanics. This will help your body connect and cement proper body mechanics with breathing, which is one of the most powerful stimuli for the body to maintain different body position. In other words, work on fully exhaling with each breath and sense the muscles you are suppose to sense during the desired movement. This is can be a tricky and tedious task to find exercises that address both body mechanics and respiration. A good start is in a 90-90 hip lift position.