Myths of Stretching
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First let me clear things up here first – I should have titled this article “Myths of Flexibility Training” however because of the number of articles being published on stretching I thought I would keep it to a familiar subject title.
Let’s start with the most common myth – static stretching should not be performed prior to activity. So why has static stretching been given such a bad rap? Because some poorly designed study should that static stretching would inhibit neural activity in the stretched muscle – decreasing its strength and possibly increasing the risk of injury when performed prior to training and physical activity. I can show you even more studies that show that the opposite is true – so who do we believe?
Everyone seems to be on the dynamic warm-up bandwagon these days but is this truly the best method or should it just be one tool and a very large tool box?
I think one reason why many people are quick to jump on board with the static stretching is bad and dynamic stretching is good could be because that is the limit of their tool box.
A wide variety of tools should be utilized to optimize the desired results. Static stretching has its place as does dynamic stretching but these are just two of the methods of flexibility training that may be utilized. Below you can see some of the “tools” used for integrated flexibility training.
-MyoFascial Release
-Static Stretching
-Neuromuscular Stretching
Contract-Relax
Contract-Relax-Antagonist-Contract
-Active Isolated Stretching
-Dynamic Stretching
-Facilitated Stretching
-Eccentric Quasi-Isometrics
-Neurodynamic Mobilization
-Self-Mobilization Techniques
And this is just for starters – so as you can already see there is more out there it’s just a matter of knowing when and how to use these tools.
Following flexibility training, techniques known as Neuromuscular Activation Technique and Facilitated Neuromuscular Activation are incorporated to heighten neural activity in individual muscles and movement patterns before we even begin the process of complex training. So the flawed argument does not hold water when even applied to just static stretching which has been shown to create neural inhibition in the muscle being stretched (which in some cases is exactly what we are looking for).
Before you jump on the bandwagon also you may want to investigate further and then make up you own mind – don’t just blindly follow the pack because everyone else is. -
Can summarise?
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I agree that static stretching has its uses, but are there better ways of stretching than others? Perhaps a list of useful stretches and the correct way of doing them would be helpful. Personally SMFR, dynamic warmup, mobility and activation exercises dominate my warmup nowdays. I usually only do at most 2-3 static stretches for 30-60s each for my lower body since those are the tighter areas.
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Static stretching is utilized on facilitated muscles to inhibit hyperactivity and inhibition. I can tell you right now that you need at least 6 static stretches (I have seen him train).
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OK, you will have to enlighten me about which 6 the next time we meet
