May 14, 2023 • 16 mins
Many of us have spent one moment or another stretching or being told to stretch. From PE teachers in grade school, to your exercise classes, or maybe you've been told that helps stiff muscles. But is stretching actually appropriate for your goal? We discuss!
Show Notes
2:07 - Application of Passive Stretch and Its Implications for Muscle Fibers - https://academic.oup.com/ptj/article/81/2/819/2829550
2:56 - Episode 001 - HRMT - https://www.primedy.org/e/sitting-human-resting-muscle-potential-and-your-posture/
7:23 - Episode 012 - Knee health - https://www.primedy.org/e/episode-012-bad-knees-or-have-you-been-bad/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to Primedy where we find simpletechniques to help address modern
problems for our primitive bodies myname is Andrew Pafford and I'm a health
and wellness professional with over adecade of experience helping Olympic
level athletes desk jockeys and seniorsachieving their goals and improving
their quality of lifewouldn't it be nice if you could just
bend over backwards like a gymnast andbe able to place your hands and feet on
(00:22):
the floor at the same timemaybe pull a Jean-Claude Van Damme and
just bust into a full split to impressyour friends
if you aren't So Vain and just wish youcould bend over and touch your toes to
make it a little easier to put yourshoes on in the morning I'm sure if you
were to pursue any of those goals theFirst Response you'd probably get is you
need to stretchand you know what
(00:44):
that's probably only half the truthwhat's the science behind stretching
what happens in our bodies to improveour Mobility
and is there a better way that we couldbe spending our time reaching our
flexibility goals be they functional orsimply for vanity
as is typically the case with mostthings we need to establish some
(01:05):
Frameworks on how the body works so wecan better tap into its processes to our
advantage I'll do my best to not boreyou with the gore details but I'll do
some quick name dropping and simplifyingso we can move right along to why we're
all herefirst making muscles longer is a bit of
a misnomer muscle itself does notstretch out like Plato and if it did it
(01:28):
would render our muscles quite uselessour muscles are actually a series of
motor units lay down in series or end toend
imagine a spring with a spring on top ofit and a spring on top of it as opposed
to in parallel where the Springs areplaced side by side each other
if we wanted those Springs to standtaller stretching them out would ruin
(01:52):
their springiness or spring coefficientso instead our bodies place an
additional motor unit at the end we'reeffectively adding another spring on top
through a process calledmyofibrillogenesis
this physiological adaptation is theprevailing thought for muscle adaptation
in terms of flexibility and has beencorroborated by a number of studies
(02:15):
now it would be nice ifwe could simply splay it out for a bit
and solve all of our Mobility woundshowever there are a number of factors
that could actually be inhibiting yourrange of motion all of which likely
won't be solved simply by stretchingand in some cases stretching could make
the issue worsewe'll look to name a number of those
(02:38):
causes and it means to go aboutattempting to address them
our sedentary Lifestyles have led to anumber of mechanical consequences on our
bodies namely holding positions for anextended period of time not only can
allow muscles to shorten if you don'tuse it you lose it
but to also retrain resting muscletension as we discussed in episode one
(03:01):
so not only can muscles be short whichstretching a muscle would seemingly
remedy but muscles can also be engagedor activated or have resting muscle
tensionit's not hard to imagine that muscles
that are on are not being stretched totheir limits
they're actually fighting the stretchand since the body only adapts when it
(03:24):
is challenged an active muscle will notbe stretched to its limit and therefore
will not receive the adequate stimulusneeded to undergo myofibrillogenesis
so should you stretch when you're tootight or as I like to say it if you have
a knot in your shoelace do you tug onthe ends of the shoelaces no that will
(03:46):
invariably make the knot tighteryou need to undo the knot or in our case
address the resting muscle tensioninvariably this will lead to an almost
immediate increase in range of motion asa relaxed muscle can actually stretch as
opposed to a contracted musclegetting that muscle to finally relax
(04:07):
does not quote unquote at length butrather it unlocks the length that the
muscle currently has this would meandoing some good soft tissue work to help
address any current resting muscletension and get it back to a nominal
resting statewhile it might not be the go-to method
for initially improving range of motionstretching can be used as a diagnostic
(04:30):
stretching and a good sense ofself-awareness that is
if I were to perform a hamstring stretchin a healthy body as I approach end
range I should start to feel a slowbuild of pressure in the hamstrings with
a bit of a slow roll to a stop at theend of the stretch in the physical
therapy world this is what's known as asoft end feel
(04:53):
the muscles are like rubber bands andare referred and are
similarly referred to as having elasticproperties
so just like a rubber band the band willcontinue to stretch but eventually
provide resistanceyou can technically stretch it a bit
further but it'll start to fight youmore and more this springy end feel that
(05:13):
you would feel with a rubber band is thesoft end feel described in muscles
there is no discernible barrier so it'ssort of a soft end to the stretch so to
speaka hard end feel however is indicative of
other issuesif I begin to stretch and I suddenly
feel a sharp pain in my hamstring thatcould be indicative of something not
(05:36):
range of motion related like a scartissue lesion trigger point knot
poor joint mechanics Etcin this instance again doing some
exploratory soft tissue work could helprelease say scar tissue that was binding
the muscle or fragile adhesion this hardend feel can also be felt in the joint
(05:58):
not just in musclejoints themselves could be a culprit in
limiting range of motion which wouldn'tbe solved by stretching
in some instances these joints could bebinding up because of postural reasons
in our seated hamstring stretch forexample if I bend over to touch my toes
but I get a sharp pinch in my groin hipflexor it could be it could be a hip
(06:23):
flexor problem but another more likelyissue lies with the hip joint
our joints can move around a bit intheir position and if we assume a
particular position say oh sitting forlong periods of time
that can cause the head of our femur inour example on our hip joint to sit
(06:43):
slightly forward in the socket thismeans that when I bend over to touch my
toes the head of that femur starts tobang up against the edge of the socket
creating that uncomfortable sharpbinding feeling
now my hamstring range of motion iseffectively limited because of a
postural problem in my hipor I should say because of a posture
(07:07):
problem postural problem leading to poorjoint movement in my hip additionally
almost all of the joints in our body aresynovial joints
this means that they are effectivelywrapped in a balloon so to speak called
The Joint capsule that we discussed inGreater detail in episode 12 regarding
knee health the capsule is also slightlyelastic to help hold the joint in place
(07:30):
but to allow for motionit is possible for the capsule itself to
lose elasticity become tight or evenbecome inflamed due to illness or injury
such as in frozen shoulder also known asadhesive capsulitis
in this instance the joint is bound upand negatively affects range of motion
(07:51):
because the joint is bound before thecapsule can be challenged it can be
difficult to treatthis is where a physio would be
necessary to help identify and treatespecially if it was diagnosed as being
adhesive capsulitisfor the Lesser offending situation such
as an underutilized joint leading tocapsule stiffness but with no underlying
(08:14):
pathology other than lack of usegetting creative with exercise bands or
possibly even some Voodoo floss could beextremely beneficial in performing what
are known as joint mobilizationstaking that idea and applying it to our
previous example of the wandering femurhead in our hip
The Joint can remain in a neutralposition while a band is used to help
(08:37):
pull the head of the femur aroundthus challenging The Joint capsule
without actually using stretch by usingthe band in a stretch we can now use it
to help reapproximate the head of thefemur back into a more ideal position
eliminating that binding pinchingfeeling for a stiff capsule the band can
(08:58):
be used in the exact same fashion tocreate a stretch all the while leaving
the joint in that neutral positionjust as capsules can lose their
elasticity from under use they canregain their elasticity by challenging
their elasticity by stretching them outsomething that's not achievable through
bog standard stretching so needing touse joint mobilizations to help stretch
(09:21):
The Joint capsule specificallysometimes what keeps people from
attaining adequate range of motion aresome underlying postural problems that
may not be influenced by stretching butrather by correcting the posture as a
fabulous case study Yours Truly had anoticeable tightness in only my right
(09:42):
shoulder rotatorsin spite of how much soft tissue and
stretching I would do whatever gains Imay have fought for doing mobility work
seems to be lost within a matter ofminutes of finishing
after Consulting a close physio friendhe determined that my rib cage was over
extended you can think of your rib cageas being sort of a conal dome shape
(10:06):
however because of my level of activityI had begun to flatten out the back
right side of my rib cage by doing lotsof extension work
this was a problem because our shoulderblades or our scapulae are supposed to
rest against and slide along the ribcage
without that support the scapula wasessentially hanging vulnerable in space
(10:31):
in an effort to protect and stabilizethe scapula all of my rotators were
tightening in an attempt to help supportit
so in spite of conventional wisdom ofhaving tight rotators stretching did
Jack squat to help high poor shoulderrotators
this is a classic example of how tightmuscles are not always an indicator of
(10:51):
needing to be stretched and if stretchedon the regular and seemingly no
discernible progress is being made thatcould be a big sign that something else
is a foot that needs investigating nowin a final example of how stretching
could be detrimental we will provideanother case study
it's not uncommon for many of us toencounter back pain once or twice in our
(11:13):
lives chronic back pain however can beindicative of a recurring lifestyle
issue that needs addressingmany of us are so focused on the pain
however that we wind up losing theforest through the trees and what I mean
by that is by focusing on the symptomswe forget to look around to see what
could be causing the source of the painor what the source of the pain is
(11:37):
since we have a very sedentary cultureit's quite prevalent for people to lose
hip mobility as time goes onour joints like to alternate and
functionbetween mobility and stability
our ankles are mobile our knees arestable
our hips are very mobile and our lowback is designed to be very stable
(11:57):
however when a mobile joint loses itsMobility
the body tries to compensate by creatingmotion from The Next Level which is in
turn the stable jointthis involves a stable joint moving in a
mandarin which it was not designed andthus creating pain
so in our example as the hips graduallylose Mobility
(12:21):
there the low back is now tapped tobecome ever increasingly mobile
body tries to dampen this by tighteningthe surrounding musculature of the low
back in an effort to better stabilizethe spine since it's supposed to be
stableover time
these muscles being constantly activebegin to ache and are now referring as
(12:44):
painand then what do we love to do
oh man my low back is stiff I need to gostretch
yes we further try to mobilize a jointthat is doing its best not to be
mobilizedso in instance this instance ironically
while stretching could have beenutilized to help alleviate the issue if
(13:05):
misapplied to the wrong area it couldhave caused further problems
the goal would have been to create andimprove mobility in the hips thus
giving the low back a break however ifthe stretching was applied directly to
the low back where the source of thepain was that would have caused more
(13:25):
aggravation to the low back resulting inmore engagement resulting in even more
painso while sometimes stretching can help
it can also be detrimentalto further give an example of how
misapplied stretching can cause moreissues
we have to look at individuals who arehyper mobile
(13:46):
their joints already have a tough timestaying stable given their hypermobility
and coupled with the fact the fact thatif they have little to no muscle mass to
hold those joints in place it feels asif it's only a matter of time before
those joints come to harm given theirlack of stability
this is why I love to encourage peopleengaged in one form of activity
(14:09):
to try and Dabble in the antithesis ofwhat their go-to form of activity is in
an effort to achieve balancemy people who only like to do yoga
chances are you're not doing anything togain muscle mass and could be moving
towards Mobility with all thatstretching and not building any strength
and those pot that population wouldbenefit greatly by supplementing with
(14:34):
weight training and then on the otherside of the token do you only weight
train it's only a matter of time beforeyou push through a range of motion you
don't have and get hurt while liftingand would be much better served in
engaging in a stretching program likeyoga so it's all about finding balance
(14:55):
now we discussed a lot today so let'srecap on some of the highlights
muscles can improve length by addingmotor units in series through a process
called myofibrillogenesisachieved by doing stretching you can
lose muscle length just like you canlose muscle strength to disuse from
(15:16):
atrophysoft tissue restrictions can prevent you
from achieving true end range and astretch
and that simply can't be stretchedthrough
some joint issues can limit range ofmotion that normal stretching cannot
address like capsular elasticity or lackthereof
sometimes muscle tension from poorposture can't be undone from stretching
(15:40):
or soft tissue work but can only beaddressed by taking care of the postural
postural problemstretching an area that is already
hypermobile can lead to even furtherinjury
stretching is a necessary tool and anappropriate exercise to have in your kit
that can help maintain or improve rangeof motion for adequate functioning
(16:01):
however if misapplied or other factorsare preventing an adequate stretch you
might need a seasoned trainer or physioto help point you in the right direction
of achieving your goalswell that is it for today please send us
all your health related questionscomments and feedback to info at
primedy.org and as always strength comesin many forms from within and without so
(16:26):
be strong to be usefultake care and stay strong everyone
Welcome to Primedy where we find simpletechniques to help address modern
problems for our primitive bodies myname is Andrew Pafford and I'm a health
and wellness professional with over adecade of experience helping Olympic
level athletes desk jockeys and seniorsachieving their goals and improving
their quality of lifewouldn't it be nice if you could just
bend over backwards like a gymnast andbe able to place your hands and feet on
(00:22):
the floor at the same timemaybe pull a Jean-Claude Van Damme and
just bust into a full split to impressyour friends
if you aren't So Vain and just wish youcould bend over and touch your toes to
make it a little easier to put yourshoes on in the morning I'm sure if you
were to pursue any of those goals theFirst Response you'd probably get is you
need to stretchand you know what
(00:44):
that's probably only half the truthwhat's the science behind stretching
what happens in our bodies to improveour Mobility
and is there a better way that we couldbe spending our time reaching our
flexibility goals be they functional orsimply for vanity
as is typically the case with mostthings we need to establish some
(01:05):
Frameworks on how the body works so wecan better tap into its processes to our
advantage I'll do my best to not boreyou with the gore details but I'll do
some quick name dropping and simplifyingso we can move right along to why we're
all herefirst making muscles longer is a bit of
a misnomer muscle itself does notstretch out like Plato and if it did it
(01:28):
would render our muscles quite uselessour muscles are actually a series of
motor units lay down in series or end toend
imagine a spring with a spring on top ofit and a spring on top of it as opposed
to in parallel where the Springs areplaced side by side each other
if we wanted those Springs to standtaller stretching them out would ruin
(01:52):
their springiness or spring coefficientso instead our bodies place an
additional motor unit at the end we'reeffectively adding another spring on top
through a process calledmyofibrillogenesis
this physiological adaptation is theprevailing thought for muscle adaptation
in terms of flexibility and has beencorroborated by a number of studies
(02:15):
now it would be nice ifwe could simply splay it out for a bit
and solve all of our Mobility woundshowever there are a number of factors
that could actually be inhibiting yourrange of motion all of which likely
won't be solved simply by stretchingand in some cases stretching could make
the issue worsewe'll look to name a number of those
(02:38):
causes and it means to go aboutattempting to address them
our sedentary Lifestyles have led to anumber of mechanical consequences on our
bodies namely holding positions for anextended period of time not only can
allow muscles to shorten if you don'tuse it you lose it
but to also retrain resting muscletension as we discussed in episode one
(03:01):
so not only can muscles be short whichstretching a muscle would seemingly
remedy but muscles can also be engagedor activated or have resting muscle
tensionit's not hard to imagine that muscles
that are on are not being stretched totheir limits
they're actually fighting the stretchand since the body only adapts when it
(03:24):
is challenged an active muscle will notbe stretched to its limit and therefore
will not receive the adequate stimulusneeded to undergo myofibrillogenesis
so should you stretch when you're tootight or as I like to say it if you have
a knot in your shoelace do you tug onthe ends of the shoelaces no that will
(03:46):
invariably make the knot tighteryou need to undo the knot or in our case
address the resting muscle tensioninvariably this will lead to an almost
immediate increase in range of motion asa relaxed muscle can actually stretch as
opposed to a contracted musclegetting that muscle to finally relax
(04:07):
does not quote unquote at length butrather it unlocks the length that the
muscle currently has this would meandoing some good soft tissue work to help
address any current resting muscletension and get it back to a nominal
resting statewhile it might not be the go-to method
for initially improving range of motionstretching can be used as a diagnostic
(04:30):
stretching and a good sense ofself-awareness that is
if I were to perform a hamstring stretchin a healthy body as I approach end
range I should start to feel a slowbuild of pressure in the hamstrings with
a bit of a slow roll to a stop at theend of the stretch in the physical
therapy world this is what's known as asoft end feel
(04:53):
the muscles are like rubber bands andare referred and are
similarly referred to as having elasticproperties
so just like a rubber band the band willcontinue to stretch but eventually
provide resistanceyou can technically stretch it a bit
further but it'll start to fight youmore and more this springy end feel that
(05:13):
you would feel with a rubber band is thesoft end feel described in muscles
there is no discernible barrier so it'ssort of a soft end to the stretch so to
speaka hard end feel however is indicative of
other issuesif I begin to stretch and I suddenly
feel a sharp pain in my hamstring thatcould be indicative of something not
(05:36):
range of motion related like a scartissue lesion trigger point knot
poor joint mechanics Etcin this instance again doing some
exploratory soft tissue work could helprelease say scar tissue that was binding
the muscle or fragile adhesion this hardend feel can also be felt in the joint
(05:58):
not just in musclejoints themselves could be a culprit in
limiting range of motion which wouldn'tbe solved by stretching
in some instances these joints could bebinding up because of postural reasons
in our seated hamstring stretch forexample if I bend over to touch my toes
but I get a sharp pinch in my groin hipflexor it could be it could be a hip
(06:23):
flexor problem but another more likelyissue lies with the hip joint
our joints can move around a bit intheir position and if we assume a
particular position say oh sitting forlong periods of time
that can cause the head of our femur inour example on our hip joint to sit
(06:43):
slightly forward in the socket thismeans that when I bend over to touch my
toes the head of that femur starts tobang up against the edge of the socket
creating that uncomfortable sharpbinding feeling
now my hamstring range of motion iseffectively limited because of a
postural problem in my hipor I should say because of a posture
(07:07):
problem postural problem leading to poorjoint movement in my hip additionally
almost all of the joints in our body aresynovial joints
this means that they are effectivelywrapped in a balloon so to speak called
The Joint capsule that we discussed inGreater detail in episode 12 regarding
knee health the capsule is also slightlyelastic to help hold the joint in place
(07:30):
but to allow for motionit is possible for the capsule itself to
lose elasticity become tight or evenbecome inflamed due to illness or injury
such as in frozen shoulder also known asadhesive capsulitis
in this instance the joint is bound upand negatively affects range of motion
(07:51):
because the joint is bound before thecapsule can be challenged it can be
difficult to treatthis is where a physio would be
necessary to help identify and treatespecially if it was diagnosed as being
adhesive capsulitisfor the Lesser offending situation such
as an underutilized joint leading tocapsule stiffness but with no underlying
(08:14):
pathology other than lack of usegetting creative with exercise bands or
possibly even some Voodoo floss could beextremely beneficial in performing what
are known as joint mobilizationstaking that idea and applying it to our
previous example of the wandering femurhead in our hip
The Joint can remain in a neutralposition while a band is used to help
(08:37):
pull the head of the femur aroundthus challenging The Joint capsule
without actually using stretch by usingthe band in a stretch we can now use it
to help reapproximate the head of thefemur back into a more ideal position
eliminating that binding pinchingfeeling for a stiff capsule the band can
(08:58):
be used in the exact same fashion tocreate a stretch all the while leaving
the joint in that neutral positionjust as capsules can lose their
elasticity from under use they canregain their elasticity by challenging
their elasticity by stretching them outsomething that's not achievable through
bog standard stretching so needing touse joint mobilizations to help stretch
(09:21):
The Joint capsule specificallysometimes what keeps people from
attaining adequate range of motion aresome underlying postural problems that
may not be influenced by stretching butrather by correcting the posture as a
fabulous case study Yours Truly had anoticeable tightness in only my right
(09:42):
shoulder rotatorsin spite of how much soft tissue and
stretching I would do whatever gains Imay have fought for doing mobility work
seems to be lost within a matter ofminutes of finishing
after Consulting a close physio friendhe determined that my rib cage was over
extended you can think of your rib cageas being sort of a conal dome shape
(10:06):
however because of my level of activityI had begun to flatten out the back
right side of my rib cage by doing lotsof extension work
this was a problem because our shoulderblades or our scapulae are supposed to
rest against and slide along the ribcage
without that support the scapula wasessentially hanging vulnerable in space
(10:31):
in an effort to protect and stabilizethe scapula all of my rotators were
tightening in an attempt to help supportit
so in spite of conventional wisdom ofhaving tight rotators stretching did
Jack squat to help high poor shoulderrotators
this is a classic example of how tightmuscles are not always an indicator of
(10:51):
needing to be stretched and if stretchedon the regular and seemingly no
discernible progress is being made thatcould be a big sign that something else
is a foot that needs investigating nowin a final example of how stretching
could be detrimental we will provideanother case study
it's not uncommon for many of us toencounter back pain once or twice in our
(11:13):
lives chronic back pain however can beindicative of a recurring lifestyle
issue that needs addressingmany of us are so focused on the pain
however that we wind up losing theforest through the trees and what I mean
by that is by focusing on the symptomswe forget to look around to see what
could be causing the source of the painor what the source of the pain is
(11:37):
since we have a very sedentary cultureit's quite prevalent for people to lose
hip mobility as time goes onour joints like to alternate and
functionbetween mobility and stability
our ankles are mobile our knees arestable
our hips are very mobile and our lowback is designed to be very stable
(11:57):
however when a mobile joint loses itsMobility
the body tries to compensate by creatingmotion from The Next Level which is in
turn the stable jointthis involves a stable joint moving in a
mandarin which it was not designed andthus creating pain
so in our example as the hips graduallylose Mobility
(12:21):
there the low back is now tapped tobecome ever increasingly mobile
body tries to dampen this by tighteningthe surrounding musculature of the low
back in an effort to better stabilizethe spine since it's supposed to be
stableover time
these muscles being constantly activebegin to ache and are now referring as
(12:44):
painand then what do we love to do
oh man my low back is stiff I need to gostretch
yes we further try to mobilize a jointthat is doing its best not to be
mobilizedso in instance this instance ironically
while stretching could have beenutilized to help alleviate the issue if
(13:05):
misapplied to the wrong area it couldhave caused further problems
the goal would have been to create andimprove mobility in the hips thus
giving the low back a break however ifthe stretching was applied directly to
the low back where the source of thepain was that would have caused more
(13:25):
aggravation to the low back resulting inmore engagement resulting in even more
painso while sometimes stretching can help
it can also be detrimentalto further give an example of how
misapplied stretching can cause moreissues
we have to look at individuals who arehyper mobile
(13:46):
their joints already have a tough timestaying stable given their hypermobility
and coupled with the fact the fact thatif they have little to no muscle mass to
hold those joints in place it feels asif it's only a matter of time before
those joints come to harm given theirlack of stability
this is why I love to encourage peopleengaged in one form of activity
(14:09):
to try and Dabble in the antithesis ofwhat their go-to form of activity is in
an effort to achieve balancemy people who only like to do yoga
chances are you're not doing anything togain muscle mass and could be moving
towards Mobility with all thatstretching and not building any strength
and those pot that population wouldbenefit greatly by supplementing with
(14:34):
weight training and then on the otherside of the token do you only weight
train it's only a matter of time beforeyou push through a range of motion you
don't have and get hurt while liftingand would be much better served in
engaging in a stretching program likeyoga so it's all about finding balance
(14:55):
now we discussed a lot today so let'srecap on some of the highlights
muscles can improve length by addingmotor units in series through a process
called myofibrillogenesisachieved by doing stretching you can
lose muscle length just like you canlose muscle strength to disuse from
(15:16):
atrophysoft tissue restrictions can prevent you
from achieving true end range and astretch
and that simply can't be stretchedthrough
some joint issues can limit range ofmotion that normal stretching cannot
address like capsular elasticity or lackthereof
sometimes muscle tension from poorposture can't be undone from stretching
(15:40):
or soft tissue work but can only beaddressed by taking care of the postural
postural problemstretching an area that is already
hypermobile can lead to even furtherinjury
stretching is a necessary tool and anappropriate exercise to have in your kit
that can help maintain or improve rangeof motion for adequate functioning
(16:01):
however if misapplied or other factorsare preventing an adequate stretch you
might need a seasoned trainer or physioto help point you in the right direction
of achieving your goalswell that is it for today please send us
all your health related questionscomments and feedback to info at
primedy.org and as always strength comesin many forms from within and without so
(16:26):
be strong to be usefultake care and stay strong everyone
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