Getting Flexible is MUCH EASIER Than You Might Think
Hooper’s Beta Ep. 32
Intro:
I wanted to put this video together to help answer some questions that many of us have out there regarding proper stretching. We talk about the different types, and focus on understanding appropriate timing of stretching. I try not to go too crazy into the details of every type of stretch but if anyone is interested in the future I can make a follow up video.
We will talk about the differences between foam rolling, static, dynamic, and ballistic stretching, when each is applicable, how many reps you should do and at what frequency they should be performed.
First, whenever possible before you start stretching you should warm up.
Warm-Up:
A warm up is a necessary part of stretching. It warms up the tissue and increases blood flow to the area. It can help reduce some of the protective mechanisms we have built into us that will allow us to stretch more efficiently. If time or space is an issue, I recommend foam rolling an area before stretching it. There is research to support foam rolling can indeed improve mobility, and it is a great way to move some fluids around as well as reduce motorneuron excitability so you can achieve a better stretch.
Types of Stretches:
Foam Rolling - Uses an external device (the foam roller) to help stretch and elongate tissue. Is also used often for joint cavitations of the thoracic spine. Can be used on multiple body parts and should be done for 3-5 minutes
Static - Static stretching simply put is performing a sustained stretch. It may be large or small muscle groups and is meant to be done for 30-60 second. There are two forms of static stretching, active and passive.
Active static - You are engaging one muscle group to stretch another. Example engaging the quads to straighten and stretch the hamstrings
Passive static - An external force is applying the stretch, whether that be gravity, a tool, or a partner. Passive stretches are slightly more common, since gravity is oftentimes the assisting tool.
Dynamic - Performed in a controlled manner similar to active or passive stretching without a long hold. This is held more along the lines of 2-3 seconds before releasing the stretch
Ballistic - Performed in a bouncing manner. This is different from dynamic as there is no hold and uses quick movement to stretch the tissue. Thing of swinging arm hugs or small bounces to stretch and warm up the calf muscles.
Proprioceptive Neuromuscular Facilitation (PNF) - Contracting then relaxing the muscle group. Typically the contraction is held for 7-15 seconds then a relaxation period is held for approximately the same time. Each time the tissue relaxes, it should be taken deeper into the stretch, if possible.
When to perform each type:
Knowing when to perform these stretches depends more on your goals.
If your goal is to increase tissue mobility and joint range of motion, your best bet is to warm up with a light activity, then perform static stretches. This has been shown in a meta analysis to have the greatest impact on ROM. It did show, thankfully, that all types of stretching showed improvement so if you hate static stretching, there is hope for other forms, but static is the best.
Static stretches are best to perform essentially at any time you want to, except for immediately before an exercise. It can also be done after you exercise and in fact that is a great idea because the tissue is already warmed up.
If your goal is to loosen up and/or get ready for activity, you want to perform dynamic and ballistic stretches. These will be similar in setup to your static stretches but you will not have a long hold. This will be held for as little as one second. You can then move on to using ballistic stretching. This is better to do prior to a workout, as studies have shown static stretching can reduce muscle power because it reduces motorneuron excitability.
How can I incorporate this into my routine?
This may vary depending on everyone’s goals, but I have included each aspect into this so you know when you can do it. Again, that doesn’t mean you have to do every part, but here is an example of when you could for a wrist flexor stretching program.
Warm up
Tendon gliding 2x10 each hand
Putty squeezes 2x10 each hand
Dynamic stretching
Lightly stretch the wrist flexors only holding the position for 1-3 seconds and moving in varying angles of stretch
Ballistic stretching
Repeat dynamic but with quick isolations and no hold
Perform finger flicks and/or “shake” the fingers out
Exercise
Climbing, hangboarding, etc
PNF stretching
Create a stretch to the wrist flexors and fight this with a contraction for 7-15 seconds, then relax the muscles and immediately increase the stretch further than the initial passive stretch. Relax for 10-15 seconds, then repeat.
Static stretching
3x30 seconds of static stretching working into as much mobility as you can.
How intense should stretching be?
Stretching intensity is subjective. Stretching into pain, particularly if you are new to stretching, is not appropriate as it may actually activate a protective response from your golgi tendon organ (GTO) or muscles spindles, or it may be because you are approaching the ultimate failure point.
If you are more experienced with stretching, the stretches may be more uncomfortable as you push the limits but you will become more knowledgeable about the difference in pain vs. discomfort. You need to enter into the plastic region of the tissue to create a physiological change, to think of that I’ll use a rubber band as an example.
Think of stretching like with a rubber band. Stretch it a little, and it will quickly return to its shape, that’s known as elasticity. Now, if you stretch the band further and keep it there, the rubber band may begin to deform and will not return to its original shape. That region or stretch where the deformation occurs is known as the plastic region. Finally, if you pull hard enough on the rubber band, it will snap. That is known as the failure point.
So, we want to be smart with our stretching. We need enough subjective intensity to get to the plastic zone, without causing pain as that may mean we are nearing the failure point.
Golgi tendon organs and muscle spindles control the length of the muscle. Stretch too quickly or too hard, and the muscle will want to contract to resist the stretch, reducing or eliminating the effectiveness of your stretch.
Frequency, reps, and duration:
Weekly frequency is positively associated with ROM. Evaluated data indicates that performing stretching at least 5 days a week for at least 5 min per week, per muscle using static stretching may be beneficial to promote ROM improvements.
They actually showed that 5-10 minutes a week and 6 days was best(3), but again, the major research suggests at least 5 days a week for just 5-10 minutes per muscle group - per week! Not per day. That’s crazy. So much more attainable than we may think.
Essentially, consistency is ideal. I like to think that if you do 3 sets of 30 second stretches on a muscle group 5 days a week you’re doing great. That means 90 seconds a day, which is 7.5 minutes a week.
Find a routine for you and keep this up, you can do it!
How exactly are we improving mobility, though?
We are improving mobility through 2 basic processes: Sarcomeregenesis and decreased motorneuron excitability
Sarcomeregenesis: this is the creation and serial deposition of sarcomere units, which are the contractile units (5). Essentially this helps lengthen the tissue, improving your mobility.
Motorneuron excitability: stretching can reduce the motorneuron excitability which will allow for greater lengthening of the muscle. This is part of why the frequency of stretching theoretically matters, your body more quickly can reduce the motorneuron activity, allowing you to achieve the proper stretch(4). Essentially, this is reducing the excitability of the GTO’s and muscle spindles which improves the ability to get into the plastic zone and cause pathological change, ie, sarcomeregenesis.
Small Bonus: Can you stretch acutely injured tissue?
Well, that clearly depends. If you tore something, no, absolutely not. If you are suffering from acute inflammation from training, yes you can. This has been studied and stretching can actually reduce inflammation. Just remember to warm the tissue up appropriately then perform adequate intensity of the stretches. You may actually feel better after! Just be smart and listen to your body.
Thanks as always for watching! If you appreciate the channel please like and subscribe and drop us a comment!
References
Berrueta, Lisbeth, et al. “Stretching Impacts Inflammation Resolution in Connective Tissue.” Journal of Cellular Physiology, vol. 231, no. 7, 2015, pp. 1621–1627., doi:10.1002/jcp.25263.
Hindle, Kayla, et al. “Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function.” Journal of Human Kinetics, vol. 31, no. 1, 2012, pp. 105–113., doi:10.2478/v10078-012-0011-y.
Su, Hsuan, et al. “Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-Ups on Muscular Flexibility and Strength in Young Adults in: Journal of Sport Rehabilitation Volume 26 Issue 6 (2017).” Journal of Sport Rehabilitation, Human Kinetics, Inc., 15 May 2019, journals.humankinetics.com/view/journals/jsr/26/6/article-p469.xml.
Thomas, Ewan, et al. “The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion.” International Journal of Sports Medicine, vol. 39, no. 04, 2018, pp. 243–254., doi:10.1055/s-0044-101146.
Zöllner, Alexander M., et al. “Stretching Skeletal Muscle: Chronic Muscle Lengthening through Sarcomerogenesis.” PLoS ONE, vol. 7, no. 10, 2012, doi:10.1371/journal.pone.0045661.
Disclaimer:
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Presented by Jason Hooper, PT, DPT, OCS, CAFS
IG: @hoopersbetaofficial
Filming and Editing by Emile Modesitt
www.emilemodesitt.com
IG: @emile166
