We have all heard a lot about stretching. Some people swear by it as a practice that will prevent injury, restore flexibility and range of motion, and improve performance. Others consider it to be a superfluous practice that lacks therapeutic benefits and could actually lead to harm. The truth likely lies somewhere in between. To determine whether stretching would be a beneficial practice in one's life, it is necessary to clarify a few important points.
First of all, what even is stretching?
Stretching is an umbrella term that can be divided into several categories.
Passive stretching:
The use of an external force, such as the weight of one’s own body, an object, or a force from another person to deliberately lengthen a muscle. This type of stretching is targeted at a very specific muscle, such as the hamstring, and the stretch may be held for any length of time, such as 30 seconds.
Active stretching:
The use of the strength of one’s own opposing muscle groups to lengthen a muscle and hold for a set duration. This looks similar to a passive stretch but requires more muscular work. Active stretches are common in yoga, and may include postures such as a lunge, an active pigeon pose, or a downward dog.
Dynamic stretching:
A form of active stretching in which one uses their own strength to move muscles through a range of motion. Dynamic stretching involves taking an active stretch as a foundation and adding movement rather than statically holding a posture. This is a good practice for warming up the full body prior to athletic activity, and may include movements such as arm circles, bringing knees to the chest, lunge variations, trunk rotation, etc.
PNF stretching:
PNF stands for proprioceptive neuromuscular facilitation. PNF stretching involves alternating cycles of contracting and releasing specific muscle groups with varying levels of force throughout the range of motion of a particular joint. This form of stretching is often utilized in physical therapy, but it can be done alone as well. For example, if the intention is to stretch one’s chest muscles by placing the right hand on a doorway and then turning the body to the left, this stretch can incorporate PNF techniques by alternating between gently pressing the hand into the doorway, and then relaxing. Or, the hand can be lifted away from the doorway to engage the antagonist muscles (mid-back, scapular, and posterior deltoid muscles). These techniques can be combined with the breath to allow the nervous system to reset levels of neuromuscular tone, as well as build awareness of how to engage various muscle groups.
In addition to what type of stretching one is performing, the benefits or detriments of the stretching routine also depend on various other factors. This includes the intention of the stretcher, the efficiency of movement, the state of the nervous system, injuries and pathologies present, and the comprehensiveness of the stretching program (e.g. only stretching one muscle group while neglecting all other muscles is not a well-balanced practice). Clearly, stretching is not good or bad, harmful or helpful. It depends on all of the above factors and more.
The type of stretching that tends to be the least beneficial and the most detrimental is passive stretching. This type of stretching involves statically pulling on an isolated muscle group with the hopes of becoming more flexible. The benefits of this practice depend on the intention as well as the technique. If one's goal is to yank and pull on their muscle until it gets longer, good luck! Our nervous system has a mechanism that will actually tighten muscles more if it senses overstretching.
On the other hand, those of us who are already hyperflexible or may have a connective tissue disorder such as Ehler's Danlos syndrome, overstretching can actually damage the muscle and joint over time, as the tissues may stretch past the point of no return and become unable to support the body in a functional way. Passive stretching is not necessarily a bad thing- if performed gently with careful attention to sensation and the breath, this practice can be helpful for calming the nervous system, deepening mind-body connection, and improving flexibility over time. However, there are more effective ways to achieve these goals.
The other three types of stretching (active, dynamic, PNF) are more useful tools for improving functional movement. If one’s stretching practice is primarily passive, try to incorporate active, dynamic, and PNF techniques into the routine. These practices improve injury resistance by priming us for movement, and deepen our kinesthetic awareness by teaching us more about our unique neuromuscular patterns of tension and weakness.
To learn how to apply these techniques through a holistic lens to relieve pain or discomfort in any area of the body, consult your Wellness Station physical therapist.
