Bend Don't Break; Flexibility Fundamentals

“Blessed are the flexible, for they will not be bent out of shape.”

- Unknown 

Whether you’re presently active, a former athlete, or contemplating starting an exercise regimen, the universal acceptance of the importance of stretching and caring for one’s body is evident.

From my interactions with clients and patients, it’s common to hear them acknowledge the need for more stretching to feel better.

Even when performing the exercises prescribed for them at home, they often label them as their “stretches,” even if they’re primarily for strengthening rather than flexibility.

This suggests that people are aware of the importance of maintaining their bodies, regardless of their level of experience.

I’ll cover everything from the benefits to drawbacks, with tips to improve your practice.

Benefits

Stretching offers numerous advantages, spanning from the physical to the psychological.

Studies even indicate improvements in blood pressure, heart rate variability, and a decrease in pro-inflammatory markers, but more research is needed to fully support this claim.

It can alleviate muscle pains and contribute to an overall sense of well-being. However, one of the primary motivations behind adopting a stretching routine for most individuals is longevity and body maintenance.

Reducing the risk of injury

I’m referring to chronic overuse injuries, which often stem from prolonged periods of repetitive stress without counteracting the accumulated damage.

These conditions typically arise due to muscle imbalances, where certain muscle groups become overly tight, weak, or both.

This imbalance causes other muscle groups to compensate, leading to a cycle of inflammation and pain.

As muscles adapt to staying in a tightened position, the connection between the muscle and its tendon becomes stiff and inelastic, resulting in microtears due to repetitive stress.

The less elastic this junction becomes, the less capable it is of effectively transferring forces, leading to inflammation and pain.

Correcting muscle imbalances

Our bodies consist of dynamic systems that must work together to maintain balance.

When considering exercise and movement, it’s essential to maintain balance within the body to avoid excessive stress.

While some stress promotes a healthier life, excessive or insufficient stress has the opposite effect.

Muscle imbalances can lead to strain and inflammation, as illustrated by individuals experiencing shoulder pain.

Consider someone with overly tight back muscles, specifically the latissimus dorsi (lats), responsible for pulling the arm down and behind the body.

Tightness in these muscles restricts overhead arm movement, potentially leading to impingement of the rotator cuff muscles.

Maintaining flexibility in the lats can reduce the risk of impingement by creating more space within the shoulder joint.

This principle applies to other major joints and their associated muscles. Incorporating a daily or weekly mobility practice promotes longevity and reduces the risk of injury.

Cardiovascular and psychological benefits

Although evidence suggests possible improvements in blood flow and vessel function, more research is needed to fully support this claim.

Stretching may increase nitric oxide release and reduce stiffness within blood vessels over time.

Additionally, regular stretching can decrease anxiety, pain, and emotional stress, positively impacting heart rate, blood pressure, and heart rate variability.

Theories

I once believed that stretching created slack within muscles, just like a rubber band that has lost its elasticity from regular use.

Instead, theories suggest that flexibility results from altered sensations rather than changes in muscle length.

Flexibility training reduces sensitivity to stretch sensations over time, allowing for an increased range of motion.

Therefore, holding stretches for prolonged periods is crucial to desensitize receptors and reduce pain signals, ultimately enhancing flexibility.

Strategies

Given that flexibility appears to result from altered sensations, employing various strategies to reduce pain signals from muscles can maximize results.

Breathing

Slowing the rate and depth of breathing during stretching can significantly reduce tension.

By focusing on slow, controlled breathing, the body shifts from a stress response to a relaxation response, promoting flexibility.

We can manually override tension within the body by focusing on inhaling for three to five seconds followed by an exhale of five to seven seconds.

“When you consciously slow down and deepen your breath, you are letting your body know that it is okay to trust this present moment” - Yumi Sakugawa

Self-Myofascial Release

When you hold a stretch the isolated muscle is being pulled in opposite directions from each end which creates tension.

However, with this approach, an object is used to press into the muscle at specific areas for prolonged periods.

It is named for the practice of applying pressure that is similar to receiving a deep tissue massage, but in this case, it’s a “self-administered” deep tissue massage.

It involves applying compression to muscles using various tools to induce sensory changes within muscles, promoting flexibility and reducing tension.

A foam roller is most commonly used but other objects like tennis balls, golf balls, lacrosse balls, and frozen water bottles, are also useful.

Contract Relax

This method utilizes the body’s natural defense mechanisms to promote flexibility and allow us to move in coordinated unrestricted patterns.

Our nervous system regulates the amount of stress placed on the muscles and tendons by creating a relaxation response after periods of high tension.

For example, when the bicep contracts very strongly the tricep, which sits on the opposite side of the arm, has to relax so the elbow can bend.

This same relaxation effect happens to the bicep once it has completed its contraction which becomes more flexible than it was before contracting.

By strategically contracting muscles during stretching, individuals can increase their range of motion with each repetition.

Static Stretching

The stretch-and-hold approach is the commonly recognized method for improving flexibility. 

Incorporating static stretching into a regular routine, whether through yoga or isolated stretching sessions, promotes overall flexibility and reduces the risk of injury.

Drawbacks

While static stretching offers benefits for flexibility, it may not be an effective warm-up strategy for peak athletic performance.

Research suggests that long-hold stretching can inhibit muscle function, reducing strength.

To avoid this, individuals can utilize self-myofascial release techniques to improve flexibility without compromising strength.

Best Practices

When incorporating stretching into a routine, aim for at least 30 seconds per stretch, with multiple repetitions for optimal results.

Focus on consistency rather than duration, as daily practice yields the best outcomes. My recommendation is to perform at least three minutes total on a specific body part.

Don’t expect fifteen minutes in a session to provide even more results, there is a point at which no further progress will be made in the same day.

Regardless of the chosen method, emphasizing slow, controlled breathing and relaxation maximizes the effectiveness of each session.

• Summary of main points

  1. Adopting a regular mobility routine to maintain your body is necessary for longevity and function.
  2. There are numerous benefits stretching has to offer ranging from the physical to the psychological.
  3. Theories suggest that flexibility results from altered sensations rather than changes in muscle length.
  4. While static stretching offers benefits for flexibility, it may not be an effective warm-up strategy for peak athletic performance.
  5. My recommendation is to perform at least 3 minutes total on a specific body part, this can be broken up into multiple repetitions with each bout of stretching lasting at least 30 seconds.

Call to action

Give each of these variations a try and see what feels the best to you. 

Performing the technique you enjoy will be the most optimal routine because flexibility, like diet and exercise, gets better with each consecutive session.

The most effective strategy is useless if it’s not practiced. Consistency and time are the two biggest factors for your success.

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