The importance of stretching..

[Galloping Gazelle]

I was reading through an article on bodybuilding.com about stretching do's and don'ts. ( http://www.bodybuilding.com/fun/stretching_types.htm ) Seems to me that there is a lot of confusion about stretching. I used to attend yoga classes 5 days a week. I loved the way I felt completely unbound and free of tension after each session. However, I have lived with back pain the majority of my life. Up until the past few years it was an ongoing chronic condition that would flare up and leave me laying on ice for a week. Since switching to mostly weight training now instead of yoga, I have nearly zero back pain like I used to. Now though, I am much tighter and feel bound up all the time. People are always saying "you need to stretch more" which I know to be a beneficial thing being that I am a CLMT, and personal trainer.

What are your opinions on stretching?

 

[sassbs11]

I stretch one particular body part 3 times a day and it doesnt work so i dont believe in stretching

 

[rmnivs243]

I was reading through an article on bodybuilding.com about stretching do's and don'ts. ( http://www.bodybuilding.com/fun/stretching_types.htm ) Seems to me that there is a lot of confusion about stretching. I used to attend yoga classes 5 days a week. I loved the way I felt completely unbound and free of tension after each session. However, I have lived with back pain the majority of my life. Up until the past few years it was an ongoing chronic condition that would flare up and leave me laying on ice for a week. Since switching to mostly weight training now instead of yoga, I have nearly zero back pain like I used to. Now though, I am much tighter and feel bound up all the time. People are always saying "you need to stretch more" which I know to be a beneficial thing being that I am a CLMT, and personal trainer.

What are your opinions on stretching?

IMO, stretching serves no practical or functional purpose (except for the alleviation of the feeling of stiffness). The ONLY time stretching is at all advisable (again IMO) is post-workout. The only kinds of stretches that should be performed are active/natural stretches.

I have a different background than most people on this board. I am not a bodybuilder and 1. could never be one genetically and 2. don't aspire to be one. I was a Division I Wide Receiver in college and a Division I pitcher for my college teams. So my viewpoint of stretching is going to be different than most. Most of what I have come to learn and believe about stretching has come from working with numerous strength coaches and seeing all of their different philosophies as it relates to warming up and cooling down.

After 4 years of competitive college sports, I can honestly say that stretching does absolutely nothing for ME. In fact, stretching before many work outs or competitions has reduced my strength, speed and performance.

Here is the way I have begun to look at it: I look at my muscles as rubber bands in my body. Now, lets pretend you had three of the same exact rubber bands (muscles) that all started out the same size. someone tells you that you can stretch them out, warm them up or keep them the same size and they want to see which rubber band will travel the farthest distance and/or the fastest if you were to fling them. which kind of rubber band would you want. A) unaltered, short, cold B) one that is stretched passed its intended limit, almost to the point where the rubber starts to crack. or C)SLIGHTLY stretched by active movement and Warmed up

OK, now look at your muscle in the same regard:
A) sure this rubber band will travel well, but it would certainly travel farther if its molecules were warmed up and prepared to be stretched (by the actual movement, not stretched in preparation of the movement)

B) again the rubber band will travel, but you have elongated it so much, you have likely taken most of the spring/spryness out of the rubber band, thus eliminating its efficiency.

C) the obvious choice. you warm the rubber band up through active movements, however you are careful not to stretch it past its intended range. The rubber band is prepared to be stretched because the molecules are heated up and it will definitely travel the farthest.

I know muscles and rubber bands are not exactly alike, but they serve similar functions as it relates to athletic performance. So, again, IMO, stretching only serves to elongate the muscles. The elongation of the muscles places less stress on the surrounding joints because it is no longer "tight" and that is why people who stretch feel relief. So the whole question about stretching really boils down to what your level of activity is, what your fitness goals are, how important being pain/stiffness free is.

If you are an elite bodybuilder/powerlifter and you need to perform as efficiently as possible; you need the most weight and strength possible, stretching is not advisable. If you are a 45 year old man who works out to stay heart and mind healthy and has a stiff back, then by all means, please stretch regularly. comfort is key. But if sports/competition is your life, i'd stay away from the stretching and stick to warming up really well with natural movements and actions that will simulate the exercises you will perform.

 

[muscle96ss]

My background is that I am a physical therapist and while I go against the norm with a lot of my beliefs; when it comes to stretching I believe it is 100% essential. Bottom line is that if you are tight you are a walking time bomb looking for an injury either to the muscles that are tight or the ones that are force to counterbalance your tightness. This is even more so when doing strength training as you are pushing your muscles to their limits; if they are not flexible to handle the load you are putting them through you are going to cause damage. The majority of people that have low back problems have them as a result of a cascade of events that have happened because of lack of flexibility(hamstrings the most popular villian). I can't count the number of people that have alleviated or eliminated their low back problems simply from adding a good flexibility program. Lastly, when it comes to strength training, the farther the muscle is stretched during the exercise, the greater the amount of force it will generate. So, if you have poor flexibility, then you are going to produce a lot less force then if you had good flexibility. I am astounded by the number of athletes I see that put together such strong bodies but are not functional because they lack decent flexibility and don't incorporate stretching into their programs.

 

[oldfella]

Use full range movements to increase flexability while training. Use stretch position exercises like still leg deadlifts for hams and overhead extensions for tri's. incline curls with your elbows behind your body for bi's, etc. Then you should be more flexable and not feel all "Bound up".

 

[rmnivs243]

My background is that I am a physical therapist and while I go against the norm with a lot of my beliefs; when it comes to stretching I believe it is 100% essential. Bottom line is that if you are tight you are a walking time bomb looking for an injury either to the muscles that are tight or the ones that are force to counterbalance your tightness. This is even more so when doing strength training as you are pushing your muscles to their limits; if they are not flexible to handle the load you are putting them through you are going to cause damage. The majority of people that have low back problems have them as a result of a cascade of events that have happened because of lack of flexibility(hamstrings the most popular villian). I can't count the number of people that have alleviated or eliminated their low back problems simply from adding a good flexibility program. Lastly, when it comes to strength training, the farther the muscle is stretched during the exercise, the greater the amount of force it will generate. So, if you have poor flexibility, then you are going to produce a lot less force then if you had good flexibility. I am astounded by the number of athletes I see that put together such strong bodies but are not functional because they lack decent flexibility and don't incorporate stretching into their programs.

as i said, it really boils down to what your goals are. if your back is hurting you and you don't rely on ELITE performance, than stretching your hamstrings is a great idea to eliminate that pain. But muscle range of motion has absolutely nothing to do with performance. muscular strength and speed is based on the fast and slow twitch muscle fibers, not at all by their ability to stretch. some of the most inflexible shoulders in the world are attached to the bodies of major league pitchers that throw 95 mph. the same goes for basketball players legs and high jumpers. thing about why guys like michael jordan and kobe bryant can't even touch their toes when they bend over, but they can fly from the free throw line for a dunk 10 feet off the ground.

it is extremely counter intuitive to say that, "the farther the muscle is stretched during the exercise, the greater the amount of force it will generate." Think about that statement. how could a muscle generate more force on a given movement, if, on that given movement it has go through a longer range of motion. we would all be able to bench press 500lbs if we only had to bring the bar down 1 inch and then back up again. the reason most of us mortals can't bench 500lbs is because we have to stretch our muscles by elongating them and creating a longer range of motion, thus reducing our potential for strength. so the logic is, the shorter the range of motion, the greater the possibility of strength.

tightness is a relative term. for some in reflects an underlying injury and for some it just means that area needs to be warmed up. AGAIN, if you have back problems and don't need to be the biggest, fastest or strongest guy or girl, go ahead and stretch your hammies. but if you are an elite athlete, who relies on elite performance, stretching before working out/competing and heavy stretching afterwards is your enemy.

 

[rmnivs243]

I am astounded by the number of athletes I see that put together such strong bodies but are not functional because they lack decent flexibility and don't incorporate stretching into their programs.

this last statement makes even less sense. how does one create 'function' by stretching. having someone bend your leg over your head so you can stretch your hamstring may make your legs loose, but when are you ever going to perform that movement in a game?? how is that functional. the only way to make your body functional and more importantly, efficient, is by doing dynamic movements that actually functionally improve/enhance your range of motion, naturally. examples of this are squat jumps, low-squat shuffles, dynamic/active lunges, etc.

 

[Big B]

The ONLY time stretching is at all advisable (again IMO) is post-workout.

Totally agree bro.

 

[muscle96ss]

this last statement makes even less sense. how does one create 'function' by stretching. having someone bend your leg over your head so you can stretch your hamstring may make your legs loose, but when are you ever going to perform that movement in a game?? how is that functional. the only way to make your body functional and more importantly, efficient, is by doing dynamic movements that actually functionally improve/enhance your range of motion, naturally. examples of this are squat jumps, low-squat shuffles, dynamic/active lunges, etc.

When I say they are not functional I mean that they do so much strengthening without stretching that they posess a more than normal tightness throughout the day. So when they do normal activities of daily living they end up injuring themselves because of the strain they are putting on non-warmed-up muscles and the stress it puts on its connecting counterparts.

 

[muscle96ss]

some of the most inflexible shoulders in the world are attached to the bodies of major league pitchers that throw 95 mph.

Show me a pitcher that has tight shoudler external rotators. In fact it is that increased ROM in external rotation that allows them to throw 95mph.

 

[Fa Seeshus]

i had alot of back and knee issues when i was into traditional passive stretching and yoga. things just aren't warmed up, and you throw alot of torque on joints.

post-workout or between sets it does have its place

the other good ones are progressive mobility exercises (sorta pilate type) that dancers do. the muscles are also contracting as they are being stretched, and this helps warm them up.

dana torres, the 41 year old olympic swim champ, swears by a stretching system where you do sets of controlled resistance to gravity or a partner.

**broken link removed**

it is actually a decent program

 

[brineal]

weighted stretches following lifting can be extremely beneficial for both recovery and contributing to muscle belly fullness and shape..

 

[rmnivs243]

When I say they are not functional I mean that they do so much strengthening without stretching that they posess a more than normal tightness throughout the day. So when they do normal activities of daily living they end up injuring themselves because of the strain they are putting on non-warmed-up muscles and the stress it puts on its connecting counterparts.

the thing that you are confusing is the term 'tightness' and 'warmed-up'. 1. if you stretch your muscle without getting blood flow to it, it will end up injuring the muscle. 2. stretching and warmed-up are mutually exclusive. just because a muscle is stretched, doesn't mean it is warm. you can stretch cold muscle fibers. so to say that you need to stretch so that you don't injure non-warmed up muscles throughout the day is really just not accurate, IMO.

 

[rmnivs243]

Show me a pitcher that has tight shoudler external rotators. In fact it is that increased ROM in external rotation that allows them to throw 95mph.

most pitchers possess about 5-10 degrees more range of motion in their external rotation than the average human being. that being said, the number is trivial compared to the whole range of motion the shoulder joint (not a true ball and socket joint) can go through. furthermore, for every pitcher that has that increased internal rotation, they lack 20-30 degrees of normal range of motion in internal rotation and are usually dealing with shoulder impingement. this is stuff you should know as a physical therapist.

 

[phoenix13]

yea for post workout stretching, and stretching when warmed up.

My background is in martial arts, specifically shotokan and judo (before BBing).
Power comes from speed: the ability to be extremely relaxed...to movement as quick as possible, tension at a specific moment...then immediate return to relaxation. Stretching & flexibility was of great importance and is something that feels like a normal part of my exercise routine. If I get lazy and don't do it post cardio, within a few days, I notice that I have accumulating aches and pains and do not feel as efficient with general recovery. Since I have incorporated "extreme stretching," a la DC's stickies over at IM.com, I have reduced DOMS and achy joints, as well as more consistent gains in strength and size (obviously, this is due in substantial part to the training style itself, but I give credit to stretches too).

GG: I, too, used to do yoga regularly and sometimes noticed back pain. I have found that experimenting with variations on postures has allowed me to enjoy some of the benefits of such stretching w/o the added suffering. Also, I don't do that type of stretching as often or with as much intensity.

 

[physicslifter]

I'm with you on the chronic back pain....no amount of stretching ever helped it out, and I noticed one time when I took a break from lifting it came back...never any back pain when I'm lifting weights...

 

[muscle96ss]

most pitchers possess about 5-10 degrees more range of motion in their external rotation than the average human being. that being said, the number is trivial compared to the whole range of motion the shoulder joint (not a true ball and socket joint) can go through. furthermore, for every pitcher that has that increased internal rotation, they lack 20-30 degrees of normal range of motion in internal rotation and are usually dealing with shoulder impingement. this is stuff you should know as a physical therapist.

Maybe I am being a little defensive but I take that last sentence as being a little snippy. The phenomenon you are referring to is GIRD however your understanding of it is incorrect. In fact if you fully understood it then you would understand its relationship to this very topic about stretching and why stretching for pitchers is NECESSARY. I suggest you call or e-mail Kevin Wilk down in Birmingham and he will explain to exactly what GIRD is and cite about 20 different studies of the top of his head to back it up.

 

[muscle96ss]

the thing that you are confusing is the term 'tightness' and 'warmed-up'. 1. if you stretch your muscle without getting blood flow to it, it will end up injuring the muscle. 2. stretching and warmed-up are mutually exclusive. just because a muscle is stretched, doesn't mean it is warm. you can stretch cold muscle fibers. so to say that you need to stretch so that you don't injure non-warmed up muscles throughout the day is really just not accurate, IMO.

I think maybe we are talking about 2 different topics here. I am referring to stretching as overall conditioning, not in relationship to a specific exercise or event. Everybody has a normal resting length for every muscle in the body that is controlled by the brain through receptor feedback. The goal is to alter that normal resting length to a more functional length to allow you to life without causing imbalances or injury. The way you alter that normal resting length is through stretching in a way that the brain receives feedback from those receptors and adapts.

 

[OuchThatHurts]

I think stretching in moderation is key here. Most of the exercises we do have a large amount of stretching involved already.

So I suppose I don't believe in over-extending the muscle but a more in-use type of stretch like oldfella was saying.

Not to get off topic but what do you guys feel about deep tissue massage? I love it but I am definitely and no good athletically for a day or two after - again, until things start to tighten up again.

 

[tatteredxangelx]

OTH,

stretching and deep tissue massage illeviated all my back problems almost instantly. I go twice a month and it makes all the difference in the world. On top of all that, my therapist is super hot and super soft handed ... she puts me in the zone