What’s the deal with stretching? Should you even stretch at all? Ask a bunch of different ‘experts’ get a bunch of different answers! Why all the controversy? There are a host of reasons as to why stretching is considered a hot topic of discussion. Primarily, the debate about stretching stems from the recent re-examination of its potential benefits vs. risks.
Most fitness people will tell you stretching is necessary to maintain or increase flexibility. I’m not convinced. I think flexibility is overrated and often misunderstood; what’s the point of tremendous flexibility if you can’t show strength and stability in these strange or extreme positions? We’ve been conditioned to perceive ‘tightness’ in the body as a bad thing to be avoided at all costs. I however would like you to consider before you go indiscriminately trying to eradicate all tension from your body you might want to consider why it’s there in the first place. Is it possible your body in all of its central nervous systemic wisdom has signaled a muscle to ‘tighten’ for a particular reason? Maybe the muscle is tight to generate enough tension to help maintain joint congruency when a muscle on the other side of the joint axis has stopped pulling its share of the load?
Consider this scenario: You’ve got a tight hamstring that is limiting your ability to get into your favorite Kama Sutra pose so you decide to stretch it out. However, before you throw your leg up on a high bar your ‘partner’ hits you with this pearl of wisdom: “Hey there lover boy, maybe your hamstring tightness is indicative of a weakness somewhere in your quad and it’s your body’s way of keeping things together so you don’t blow out your knee attempting the ‘Mantis Eating Flower’ position?”
Get the picture? Your body is aware of what’s going on inside, and no one, not even you, are consciously aware of what’s happening at all times. The perceived tension might actually be there as a protective measure your body has created to avoid injury. There is really no way of determining for certain what the cause of the tension is. The source could be anything, bony protrusions, ivy, scar tissue, adhesions, neurological discord, etc. To then attempt to treat the symptom of tightness with indiscriminate stretching, self myo-facial release or even massage might be counter-indicated and downright dangerous!
With my clients/patients I typically perform something called Muscle Activation Technique (MAT) positional and strength testing which often gives me a better idea of what might be going on at each joint and its contributing musculature. Using various isometrics and mild palpations we’re usually able to significantly improve one’s range of motion (ROM) and joint stability, which is really what most people are after. MAT is a powerful tool, and should only be performed by a qualified practitioner as the risk of causing harm is enormous. For practitioners in your area check out www.muscleactivation.com
So when should you stretch? Well, I think stretching immediately before activity can be detrimental to force production as it tends to shut muscles down. Limiting force production is probably the last thing you want to do just before training or taking the field for some form of contest or game. Before an event I usually recommend some kind of warm up activity like jumping jacks, push-up or even short sprints for example. As a warm up to a workout try the movement you’ll be training unloaded. These dynamic movements should get your blood pumping and your joints well lubricated and ready to work, but more importantly you’ll be telling your central nervous system (CNS) it’s time to wake up and get ready to go! That said if you feel you must stretch, save it for after the event or workout or better yet do some cat stretches before bed when you’d likely want your muscles to relax and shut down. I can already hear all you MMA guys and gymnasts “I have to stretch; my coach says it’s for flexibility!” Hey, who am I to argue with a coach! Just keep in mind when you adhere to a regimen of extreme passive stretching typical of most gymnastics and martial arts gyms or dojos you are making a decision to adopt hyper-mobility now for lack of mobility later. Think about that the next time a coach or trainer attempts to put your ankle over your head (I think that IS the ‘Mantis eating flower” position after all!).
