'The Pain and The Pull'

Stretching is beneficial for us all, and has become quite a controversial topic over the last decade or so. Stretching gives us comfort, when we’re feeling discomfort, and helps us to manage pain. However, perhaps stretching is not as understood as we thought. It’s definitely went through a perspective change. When I was a kid, roughly around 10 years old I didn’t think of stretching very much, and whe I reached the age of 14/15 years old, I played football religiously and ran around a lot, which amounted to growing discomfort in my “hamies”. And at school, they always told us “stretching is the most important thing”, but the teachers could never define it . . .

Stretching is defined as “the application of force to musculotendinous structures in order to achieve a change in their length, usually for the prusposes of improving joint range of motion, reducing stiffness or soreness, or preparing for (physical) activity” (Sands, 2013). Witht this definition in mind, we can now begin to delve into research explaining those benefits that those secondry school teachers tried to tell us, but the research may not point in the direction that you might think . . .

Yes, when you first perform your stretching , you do feel great for the most part, but it only lasts so long. Research published in the ‘Strength and Conditioning Journal’ has stated that “In terms of recovery, the primary objective of stretching should be to achieve enhanced range of movement (ROM) and/or reduced stiffness and soreness. The acute effects of stretching are short-lived, form seconds to minutes (Dent et al, 2009; Depino et al, 2000; Ford and McChesney, 2007; Kirsch et al, 1995; Knappstein et al, 2004; Spernoga et al, 2001; and Zito et al, 1997)”. Another study found the same thing: In the ‘Journal of Athletic Training’ Depino et al examined the ‘duration of hamstring flexibility gains as measured by an active knee-extensiontest, after cessation of an actute static stretching protocol’.After exercise measurments were taken to test flexibility, 1 minute, 3, 6, 9, 15, and 30 minutes. And what Depino et al found was that stetching for the 30 male participants, only lasted a maximum of 3 minutes! The effects of stretchng only lasted three minutes after exercise.

In another study, scientists investigating elite performance at the Olympic level (top eight in the world), found that high-level coaches were beginning to question the role of stretching in performance, and no longer simply accept stretching as an integral part of athlete preparation. Some of their selected observations from the field showed the following:

1. Track and field coaches have largely abandoned static stretching as part of their training regimen, and have embraced ballistic/dynamic stretching as a more desirable alternative becase they have observed that static stretching reduces their performance in their speed and power athletes (Young and Elliot, 2001; and Nelson et al, 2005).

2. Gymnastics coaches have found that athletes with extraordinary large ranges of motion (ROM) in static comditions are not able to show this range of motion in a dynamic setting, and by adding resistance training in extreme positions the dynamic range of motion was improved (Sands and McNeal, 2000).

3. Diving coaches have found that inspite of repeated attempts to enhance ROM through stretching, the results are not readily transferred to diving performance. Moreover, when faced with a need to acheive an extreme position, diver’s postural alignments often deteriorate with a net result of a poorer performance. An example of this is noted in alignments for water entry when divers cannot get their arms in line with their trunk without hyperextending the spine (Dr. Ron O’Brien, Personal Communication).

4. In spite of months or years of focused stretching, some athletes are unable to acheive notable improvement in specific ranges of motion critical for skilled movements in their sport activity (Sands and McNeal, 2000; and Khan et al, 2000).

Indeed it would seem that it doesn’t matter what sport or activity, coaches are adopting more dynamic and balistic approaches to their warm-up activities, because they are more beneficial for the athletes. And they can be more beneficial for you too!

In my own training, I have notice in particular, that I feel better and more ‘loose’ after first performing specific movements to the movments I will be doing in my main workout, and then follow that up with some resistance band activation exercises, and then foam rolling, in that order. For example, if I was performing a lunge and squats with a shoulder press I would perform some type of short cardio, followed by body weight squats and lunges, that activate my shoulders with external and internal band rotations; then use the foam roller on my calfs, hamstrings, glutes, lower back, shoulders, and then upper back. That’s my sequence.

Anyone involved in any activity or sport such as tennis, football, dancing, swimming, athletics, crossfit, hockey, whatever it is, you will all have your own routine with a sequence, and if you have a coach who knows exactly how the human body works, they may adopt this approach to a warm up so you feel more loose and ready for the main part of your session, or competition.

The bottom line is, ‘stretching works’ but the effects of stretching only lasts 3 minutes (may be less, may be more - everyone’s adaptability can be physiologically, different). So if you are going to perform a good warm-up, and a good cool-down make sure to incorperate these methods into your routine, and you’ll feel better for it.

Exercises to help you improve your flexibility:

1. RDL (Barbell RDL - YouTube)

2. Standing hip abductor (bodyweight) Standing Hip Abduction - YouTube

3. Foam roller thoracic extension (Thoracic Extension over Foam Roller Arms Overhead | Spine Range of Motion - YouTube)

4. Kneeling Book Opener (Kneeling Book Opener - YouTube)

5. Hamstring PNF (PNF self stretch for hamstring muscle - YouTube)

6. Hip Hinge (PVC Hip Hinge - YouTube)

7. Stiff-Leg Deadlifts

Activities that help improve flexibility and mobility:

• Yoga

• Pilates

• Martial Arts

• Dancing

Thanks for reading, and for your support!

Brad

Resources

E3 Exercise Rehab Library. ‘PNF self stretch for hamstring muscle - YouTube’. Cited: Thoracic Extension over Foam Roller Weighted Palms Up | Spine Range of Motion - YouTube. Accessed: Tuesday 19/09/2023.

MEND Colorado, July 2, 2021. ‘Kneeling Book Opener’. Cited: Kneeling Book Opener - YouTube. Accessed: Tuesday 19/09/2023.

Pain Therapy. ‘Standing Hip Abductor’. Cited: Standing Hip Abduction - YouTube. Accessed: Thursday 21/09/2023.

Athlete Ready Global, March 3, 2020. ‘Barbell RDL’. Cited: Barbell RDL - YouTube. Accessed: Thursday 21/09/2023.

Gray Kolenich, LMT, January 10, 2015. ‘PNF self stretch for hamstring muscle’. Cited: PNF self stretch for hamstring muscle - YouTube. Accessed: Tuesday 19/09/2023.

The Barbell Physio, July 6, 2020. ‘PVC Hip Hinge’. Cited: PVC Hip Hinge - YouTube. Accessed: Tuesday 19/09/2023.

‘Pinterest’. Cited: Pin on SOBRENOMBRE (pinterest.co.uk). Accessed: Thursday 21/09/2023.

References

Dent J, O’Brien J, Bushman T, Abel K, and Janot J. Acute and prolonged effects of static stretching and dynamic warm-up on muscular power and strength. Med Sci Sports Exer 41: S64, 2009

Depino GM, Webright WG, and Annold BL, (2000). ‘Duration of maintained hamstring flexibility after cessation of an acute static stretching protocol’. Journal of Athletic Training; 35(1): 56-59.

Ford P and McChesney JM. Duration of maintained hamstring ROM following termination of three stretching protocols. J Sport Rehabil 16: 18–27, 2007.

Khan KM, Bennell K, Ng S, et al.: Can 16-18-year-old elite ballet dancers improve their hip and ankle range of motion over a 12-month period. Clin J Sport Med 2000, 10:98–103.

Kirsch RF, Weiss PL, Dannenbaum RM, and Kearney RE. Effect of maintained stretch on the range of motion of the human ankle joint. Clin Biomech 10: 166–168, 1995.

Knappstein A, Stanley S, and Whatman C. Range of motion immediately post and seven minutes post, PNF stretching. NZJ Sports Med 32: 42–46, 2004.

McNeal JR, and Snad WA, (2006). ‘Stretching for Performance Enhancement’. Current Sports Medicine Reports; 5(3): 141-146.

Nelson AG, Driscoll NM, Landin DK, et al.: Acute effects of passive muscle stretching on sprint performance. J Sports Sci 2005, 23:449–454.

O'Brien R: Preliminary talent identification test development: Physical performance measures of Junior Olympic Divers. In US Diving Sport Science Seminar 1993 Proceedings. Edited by Malina R, Gabriel JL. Indianapolis: US Diving Publications; 1993:17–25.

Sands WA, McNeal JR, Murray SR, Ramsey MW, Sato K, Mizuguchi S, and Stone MH, (2013). ‘Stretching and its’ Effects on Recovery: A Review’. Strength and Conditioning Journal; 35(5): 30-36.

Sands WA, McNeal JR: Enhancing flexibility in gymnastics. Technique 2000, 20:6–9.

Spernoga SG, Uhl TL, Arnold BL, and Gansneder BM. Duration of maintained hamstring flexibility after a one-time, modified hold-relax stretching protocol. J Athletic Train 36: 44–48, 2001.

Young W, Elliott S: Acute effects of static stretching, proprioceptive neuromuscular facilitation stretching, and maximum voluntary contractions on explosive force production and jumping performance.Res Q Exerc Sport 2001, 72:273–279.

Zito M, Driver D, Parker C, and Bohannon R. Lasting effects of one bout of two 15-second passive stretches on ankle dorsiflexion range of motion. J Orthop Sports Phys Ther 26: 214–221, 1997.