Is Your Stretching Routine a Waste of Time?

What constitutes proper stretching technique continues to be a mystery to many. What we were taught in elementary school gym class doesn’t cut it anymore. Exercise science has come a long way and health and movement coaches who specialize in human performance have learned new information to teach you about how to improve flexibility for peak health and function. You might be wasting your time if you are following outdated routines for stretching.

Over my career I have watched the experts praise and then criticize all forms of stretching from ballistic, to static, to dynamic. Everyone wanted to be able to say that there was a right way to stretch according to evidence based research. Problem was, and still is, that there are many ways to stretch the body based on the goals you have for that body, and back then, nobody took into account a very important structure that connects every muscle, bone and vital organ in your body; fascia!

The form of stretching that I have found most effective for overall elongation of the myofascial tissues (the fascia is the tissue that surrounds, connects and forms the insides of you down to a cellular level) is myofascial release. I practice a form of MFR taught by John F. Barnes. www.myofascialrelease.com It is a combination of pressure and stretch held over time to effect a change in the tissue for permanent elongation and improved range of motion. Pressure can be applied with your hands or a ball or foam roller.

This type of stretching would be performed when your bigger goal is improved and permanent tissue length, flexibility and range of motion. It is also helpful for reduction of tightness and pain and goes a long way toward prevention of injuries and overall health.

If your goal is to stretch to warm up your tissues for a run, or sporting event, then your stretching technique will be different and more active. Active or dynamic movements are faster and more rhythmic for the goal of increasing blood flow to the myofascial system in preparation for bigger movements. Dynamic stretching is an excellent way to prepare your body for athletic endeavors, aiding in warming and priming the system for performance, as opposed to longer hold, static or stationary stretches that can lead to injury right before a performance. Use dynamic stretching before your sport, and myofascial stretching all the other times!

A combination of active, static and myofascial stretching can be used, especially for the goal of correcting restrictions or dysfunction in the myofascial system as in the case of chronic tightness, pain, or injury. A professional is usually guiding this kind of session so that they can assess and then prescribe the best corrective stretches for an individual problem.

There is a time and a place for each kind of stretching.

Here are 5 ways you can improve your stretching technique to help with flexibility and peak performance.

1.  If you stretch too long and hard right before your run, you may actually decrease performance. The timing of your stretches is important. Stretches before a run should be active, and movement oriented, with a goal of increasing blood flow to the muscles you are about to use. Think smaller, gentle movements in preparation for bigger movements.

2.  When working on flexibility in your down time, the best way to get long lasting improvements in length and flexibility of the tissue is to use myofascial stretching. When you perform a myofascial stretch, you combine sustained pressure and stretch, using a ball, roller or your hand, and the pressure/stretch is held for a minimum of 3 to 5 minutes. This kind of stretching will help release and restore the myofascial tissue, and aid in peak performance of the muscle. Check out the book Myofascial Stretching, A Guide To Self Treatment by Brenda Pardy and Jill Stedronsky for a full body course in self myofascial stretching.

3.  Many traditional stretches we learned in gym class were done with poor alignment. To prevent injury, focus on your posture, joint alignment and breathing. When you move into and out of stretches, move slowly and avoid twisting or torquing sensations at the joint. Joints should be aligned, one on top of the other, without stress or torque (pain). You can over-stretch. Stretches should never be forced. When you can relax and let go into a stretch, you are more likely to benefit and experience release and lengthening of the tissue.

4.  If you are holding your breath, shallow breathing or tensing your body during a stretch, you are probably pushing too hard and you are wasting your time. Stretching shouldn’t cause undue tension in your system. If you notice your muscles tensing, breathe and relax. Unclench your muscles, exhale and release into the stretch. If the muscles are contracting or tensing, they are not letting go, releasing or lengthening. Good stretching involves disciplined body awareness. Check in with your body as you hold the stretch. Where can you let go. Use deep breathing to help release your system as you hold the stretch.

5. When using myofascial stretching technique, make sure to hold the stretch for at least three minutes. Five is better. This time component is the key to unlocking the tissue’s physiological mechanisms for release and elongation. Have patience, relax into the stretch with awareness, and wait. When the tissue releases you may feel it heat up, tingle, or soften. Awareness and time are the keys to permanent change in the tissue. Try using a ball or a roller as a tool to make the technique easier and allow you to relax and let go further.

If you have a goal to improve flexibility, either for general health or for peak athletic performance, remember that it takes a disciplined routine, over time, to see results. Stretching out once a week is better than nothing, but you will see better results if you are stretching 2-3 times a week. Self myofascial stretching can be performed every day, but remember to take into consideration the timing of the session if a sport or competition is involved.

Overall, the biggest problem I see when clients come for physical therapy is a lack of flexibility, not strength. Most people have the misconception that strengthening will solve all their problems, when it is usually myofascial tightness and immobility that causes them to feel weak. If a muscle is too tight or surrounded by a straight-jacket of restricted fascia, it can’t contract well and it begins to feel weak. Instead of asking your therapist or trainer to show you a strength exercise, ask them to help you stretch out instead…you might be surprised how much better (And stronger) you feel with a little release!
Laura Probert, MPT is the owner of Bodyworks Physical Therapy and Soul Camp, LLC. She has been practicing myofascial release for over twenty years. Find out more about her healing, writing and kicking passions here: www.bodyworksptonline.com