Is it time to STOP stretching?

For many years it has been hailed as the only thing that we all must do. Stretch more.

Always stretch before and after exercise. Stretch when you strain a muscle, stretch when you don’t. Stretch in the morning, stretch in the evening.

But is stretching all it’s cracked up to be?

Evidence is now coming to light that questions the necessity for this obsession with stretching. In fact some people do not stretch at all and seem to get along just fine.

Ponder this, if you will.

If stretching were so integral to our well being as humans, why is it there are a number of muscles in the body you simply can not stretch. Think about how the elbow joint prevents a true stretch of the biceps. The ankle joint prevents the front muscles of the lower leg stretching. Along with a few bands of connective tissue that do not really even stretch…the ITB for example!

It’s ok. Runners don’t be alarmed!

For some years now, we have sacked off static stretching before exercise. With little scientific research showing any reduction in injury, static stretching at its worst may even reduce performance in the short term with a power output reduction reported in some research. So don’t lift heavy weights after static stretching.

Dynamic stretching is alright. But the best thing is to start doing the sport you are going to do… but less. Walk before jogging. Move in different directions before tennis or netball. Break down complicated exercises and perform them at a lesser degree.

We also know that ‘tight’ muscles are not always the ones that need stretching. Overworked and fatigued muscles often present as over stretched in the clinic. The classic being ‘tight’ shoulders that are in fact weak and being pulled forwards by short ‘tight’ pecs. It is the pecs that need increasing in flexibility and the back of the shoulders that need strengthening.

The central nervous system (CNS) is now known to have a huge input to how flexible a person is. Muscles do not move by themselves and it is the CNS which instructs and to an extent controls the flexibility. Training the CNS to allow the joint to move can sometimes be more useful than simply stretching within a limited range.

So waking up the CNS before exercise with movements that require complex movements such as squat jumps, bear crawls, lateral hops, skaters will be a good way to ensure full recruitment of the CNS and muscular system.

So whilst stretching may feel nice. It has its limitations and in some cases is counter productive. It is certainly possible to over stretch. It’s complicated.

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