In its most basic form, stretching is a natural and instinctive activity; it is performed by humans and many animals. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces. When I hear arguments about whether to stretch or not, it feels akin to debating the necessity of drinking water or exercising. Stretching is a natural, instinctive activity, and I can only speak from personal experience about the benefits I’ve observed. However, stretching must be appropriate, active, and deliberate to be beneficial. This post blends available research on stretching with my observations from working with clients, yogis, and my personal experiences.
It’s important to recognize that not all stretching methods are equal, and there’s a lot of misinformation out there. While I don’t endorse any single form of Yoga, I do incorporate effective elements from various styles. Some Yoga practices overlook individual differences and neglect certain muscle groups. For instance, hamstring stretching is often prioritized over quadriceps stretching, and areas like the pecs, sub-occipitals, and forearms are frequently overlooked. Additionally, hypermobile individuals, especially women, may find that strength training is more beneficial than further stretching. Hormonal fluctuations during the menstrual cycle and pregnancy can also affect joint laxity, so it’s crucial to avoid overstretching. Personally, I’ve integrated aspects of Yoga, dance, exercise physiology, and physical therapy into my stretching routines, focusing on both muscle and fascia, as well as neural structures, when appropriate.
Factors Leading to Reduced Range of Motion (ROM)
There are many factors and reasons for reduced joint ROM, only one of which is muscular “tightness”. Muscle “tightness” results from an increase in tension from active or passive mechanisms. Passively, muscles can become shortened through postural adaptation, disuse or scarring. Actively, muscles can become shorter due to spasm or contraction. Regardless of the cause, tightness limits range of motion, preventing you from getting that reach for the ball, kick on the field, triangle in BJJ, rock-climbing hold, barrel in surfing or other movement requirement in sporting or daily life. Muscle and soft tissue tightness can lead to injury in a compensatory area and may create muscle imbalances where other areas are forced to do the work in a preferably functioning state.
Below is an example of a daily shoulder mobility routine that develops strength within your available range of motion, beneficial for surfers and non-surfers alike. When performed correctly, these movements should induce a light sweat!
Muscle Fascia
Fascia is a soft connective tissue which wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascial system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together which results in restricted movement.
I remember hearing that attempts to stretch muscle groups without stretching the surrounding fascia would deem the stretch ineffective, or at least less effective, yet have no clue where I originally heard this anymore to quote the reference. However, I have found that when I learnt how to stretch out fascia and not just the muscle, it felt like I was releasing tension I had never previously felt, regardless of all the stretching I had tried in the past.
Below are my 3 favourite myofascial stretches for 3 key areas often found chronically tight everyday modern humans.
1. Upper Trapezius Muscle and Fascia Stretch
2. Pec Muscle and Pec Fascia Stretch
3. Forearm and Upper Arm Fascia Stretch
Emotions and Fascia?
Tension in the fascia can stem from various sources like physical trauma, overuse micro-trauma, disease, stress, or medical procedures. There’s evidence suggesting a link between emotional trauma and retained tension in the body, though the mechanisms remain unclear. I wonder if neurotransmitters released during fear or anger play a role. The physical manifestations of emotional stress, such as butterflies in the stomach or rapid heart rate, hint at a connection. Stress-induced muscle contractions can reduce capillary blood flow, leading to muscle aches and tightness.
Repeated stressors cause what is referred to as calciphylaxis, or an induced hypersensitivity in which tissues respond to stress with a sudden calcification. Calcium causes the muscle proteins titin to bind to actin while at the same time actin and myosin create cross-bridges. Muscle not only uses ATP for contraction but also uses calcium, sodium, potassium and other co-factors for function. An action potential occurs when sodium and potassium move across the cell membrane. With thickening and loss of elasticity of the fascia, neurotransmitters like epinephrine, acetylcholine, and serotonin, lose their ability to keep communication open between the mind and the body. Tight fascia can not only constrict blood vessels but can also entrap nerves and eventually form adhesions and scar tissue. Calcium is like stone and when muscle fascia develops calcifications it becomes rock hard, limiting mobility and causing pain. (Inzerillo, 2008).
I notice a change in how my body feels when I stretch and a period of greater calmness immediately after. Perhaps the benefits of stretching extend beyond physical muscle elongation to the movement of energy, including emotions. Thomas Myers in “Anatomy Trains” suggests energy meridians align with fascial systems, hinting at a connection. However, limited documentation in this area presents challenges in adequately referencing it. Unfortunately, the study of energetic aspects faces skepticism, often dismissed as “fluffy” or unproven by science.
Stretching Won’t Positively Affect DOMS
Muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness (DOMS) in healthy adults (Herbert, Noronha, Kamper 2011). Despite common belief, stretching alone does not appear to alleviate DOMS substantially.
Static Stretching before Exercise can Inhibit Strength Endurance
It is recommended that heavy static stretching to be avoided before any maximal strength endurance training. Some theories claim that static stretching increases inflow of calcium to the muscles being stretched. The increase of calcium reduced the muscle twitch tension by up to sixty percent. Increased levels of calcium in resting muscles predisposes individuals to fatigue quicker than individuals who did not stretch. (Nelson, Kokkonen, Arnall 2005).
Stretch to Get Stronger
Stretching can strengthen muscles, as neural disinhibition of muscle fibres is a process in becoming stronger. With strength training and where you are not getting muscle hypertrophy, you are activating more and more motor units that are available already in the motor-unit pool. Golgi Tendon Organs (GTOs) are nerve endings within your tendons that deactivate your muscles when you try to lift weights which are too heavy. Regular stretching gives your muscles the ability to fire more efficiently without shutting down in response to stretched tendons.
Note: GTOs are your protection against damage. Stops these from working, yes you will lift heavier but also damage to your body is likely. Take home message, don’t stretch excessively and time it correctly.
Chronically Tight Muscles can Inhibit the Strength of their Equally Opposing Muscles
The equally opposing muscle is called an antagonist. For example, the triceps (which extend the elbow) are antagonist to the biceps (which flex the elbow), and the hamstrings (which bend the knee and extend the hip) and antagonist to the quads (which extend the knee and the rectus femoris part flexes the hip). This happens in a normal body to allow for smooth movement. Once the movement is complete, the muscle that was contracted should then relax. However, a high resting tone in one muscle (chronic muscle tightness) reciprocally inhibits the antagonist – causing it to be in a weakened state at rest. This means that the weakened muscle is going to be weakened in contraction as well – so it is a muscle that is being held weak, and contracts weakly – which obviously can’t help you optimally in what you are meant to be doing.
Take Home Message on Stretching
Stretching may not affect muscle soreness but I personally believe it helps with the recovery process, just the same way that massage and contrast baths are recommended for sports recovery since they alter blood flow to the muscles and help remove accumulated waste products.
I believe any static stretching prior to exercise should include those muscles that are already chronically tight, such as commonly seen with pec minor as an example, since it’s level of chronic tension can weaken the antagonist via reciprocal inhibition, or can alter muscle recruitment in surrounding muscles.
When I stretch, I generally stretch a couple of chronically tight muscles pre-workout, sometimes more statically sometimes more dynamically, and keep my main stretching sessions separate from my workouts. I perform active mobility techniques before and often as part of my workout. I believe in full-range, multi-directional, multi-angle, multi-joint movement.
Stretching ideas to consider are;
- Static stretching before bed to calm the nervous system and promote a more restful sleep.
- Dynamic stretching pre-workout.
- Allow your strength training to improve your flexibility by performing movements full-range (within individual ability).
- Stretch muscles that are found to be short and stiff rather than just stretching everything and creating further imbalance.
- Generate muscle tension within a stretch for full-effect.
Join my Full Spectrum Coaching to learn all my best mobility techniques.
References
Henschke, N., Lin, C. Stretching before or after exercise does not reduce delayed-onset muscle soreness. British Journal of sports medicine. 2011; 45:1249-50.
Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews 2011, Issue 7. Art. No.: CD004577. DOI: 10.1002/14651858
Inzerillo, John, MD. Passion Beyond Pain, 2008, Human Publishing Group.
McArdle, WD, Katch, FI & Katch, VL (ed), (2006), Exercise Physiology; Energy, Nutrition & Human Performance (6th ed). Pennsylvania, Lippencott Williams & Wilkins.
Nelson, Arnold G., Joke Kokkonen, and David A. Arnall. “Acute Muscle Stretching Inhibits Muscle Strength Endurance Performance.’ Journal of Strength and Conditioning Research / National Strength & Conditioning Association 19.2 (2005): 338-343.