Flexibility: Why Static Stretching is NOT the Answer!
I've MOVED! Check out this post and more on my new fancy website AerFit.ca !!!
If you're an active person- whether that be running, team sports, aerial arts, martial arts, or dance... you have probably been told by a trusted coach or athlete that deep static stretching will reduce the risk of injury and improve your range of movement ( ROM ).
I'm here to blow your mind. Static stretching is not the most effective way to increase ROM in your practice, whatever it may be. It has not been proven to physically lengthen the muscle or increase active or passive ROM. In fact, static stretching has been shown in clinical studies to reduce speed, strength, and power for up to 24 hours after the fact.
Let me start by differentiating between active and passive ROM. If you lay on your back and have someone lift your leg until the moment of resistance- that is passive. If you are standing and kicking your leg up into the air the highest you can, that is active. Your passive range is going to most likely be larger than your active range. This is because your nervous system controls your range of movement and it will not let you put your muscles in a place it feels is unsafe.
Essentially, you have to shake the idea that you need to increase the muscle length. Muscles do not change shape or get longer. It is a matter of tolerance. If your nervous system is not familiar with the range you are trying to push your muscle to, it will fire nerves to resist the movement, and cause pain, in order to protect your muscle from potential injury. It is saying "Oh hey! Stop right there! I can't confirm if it's safe to go further!" When under general anesthesia, it has been reported that ROM is generally increased. What does this mean? How do you wrap your head around something that contradicts what we've been taught by trusted coaches?
There are several components to flexibility. Strength is one of them. The reason your nervous system stops you short of your full ROM is that it doesn't think it can control the muscle in the unfamiliar territory. By combining strengthening the muscle with dynamic stretches that take you to the edge of your tolerated range, you will increase your flexibility dramatically.
Is static stretching always a bad thing? Not necessarily. Regular light passive/static stretching ( held for 30 sec to no longer than a minute ) when warm can be effective in training your nervous system to feel safe and capable at the edge of your tolerated range, thus increasing your range. This is probably why people who have a static stretching regimen see increases in flexibility. It is not that they are actually "lengthening" or changing the shape of the muscle, but that their nervous system is becoming more and more comfortable at their max range allowing them to push a little further.
A better way to train your flexibility is through the use of dynamic stretching, strengthening the muscle at the edge of your active range, and a technique called PNF (Proprioceptive neuromuscular facilitation).
PNF is an advanced form of ROM conditioning that uses a combination of passive relaxation and active contraction of the targeted muscle group to increase flexibility. PNF was developed by neurophysiologist Herman Kabat. The technique was originally developed as a form of rehabilitation for tissue related injuries, but has since been used by athletes, dancers, and gymnasts to increase general ROM therefore reducing the risk of injury and improving performance.
Usually PNF is performed with a partner but can be just as effective if done by yourself using straps or other props as aids. It is important to remember that like anything else, practice makes perfect. Consistently conditioning your ROM after your workouts will bear results faster than just working on it once in a while. Knowing how to increase your ROM effectively is only the first step. Stop static stretching as part of your warm up, and add in more strength conditioning, dynamic & active exercises to your routines.
One of my new year resolutions is to apply these methods and track my flexibility progress! If you want to do the same, I recommend the following resources:
Here is Jules Mitchell, a Yoga instructor whose master's thesis was on the science of stretching, talking about some of her findings on the nature of stretching and neurophysiology:
http://www.liberatedbody.com/jules-mitchell-lbp-009/
http://www.julesmitchell.com/stretching-and-muscle-control/
This YouTube channel has some great demos of PNF techniques:
I really recommend you take a further look for yourself into different ways to dynamically condition warm-up, and strengthen your muscles. Feel free to leave feedback or email me if you have something to add or discover something you think I may be interested in!
Samantha
1 comments: