Static Stretching: it doesn’t always suck
Some of the most enduring questions in strength and conditioning have to do with stretching. It’s not just a question of how; it’s a question of when. And answers vary.
Before we get any further along, though, let’s make sure that we know what we’re actually talking about. To paraphrase Dan John, let’s remember to remember the goal. Stretching isn’t the goal — it’s the method.
The end result we’re chasing (why we’re stretching in the first place) is not, as some people think, to gain circus freak flexibility. It’s to move without restriction or compensation. This is good mobility. It’s demonstrated through a full, pain-free range of motion in fundamental movement patterns such as squatting, lunging and overhead reaching (as well as any performance-specific tasks you have).
Too much mobility can be just as dangerous as not enough. An Olympic lifter, for example, should not be able to sink into the splits. The additional mobility required by dropping their naughty bits to the floor will actually increase the danger of decelerating a heavy load into a deep squat position. Likewise, sprinters depend on the elasticity of their hip flexors to help spring the rear leg forward as it completes its “kick.” Things have to be taken on a case-by-case basis.
These days, many coaches specifically avoid static stretching. They cite research that indicates decreases in maximal power and strength following static stretching. As a matter of fact, many people take great delight in pointing out the follies of those who still stretch in this antiquated manner. And while there is much that’s ambiguous about the research, let’s assume for a moment that everything you’ve heard is true and that static stretching will negatively impact certain types of performance.
Why would that be? There are plenty of potential answers:
* Temporary deformation of soft-tissue negatively impacting force production
* Temporary stretching of sacromeres slowing muscular contraction
* Increased parasympathetic response negatively impacting potentiation
* Any or all of the above
That pretty much clears that question up, right? Well . . .
You may still need to perform static stretching.
The thing to remember is that if we can cause changes in the body by doing one thing, we should be able to reverse those changes by doing something else. That something else will probably be a combination of muscular activation, dynamic stabilization and high-threshold potentiation. With these tasks bridging the gap between static stretching and maximal strength or power work, we may be sufficiently prepared to go ahead and lift, jump or squeeze without decreases in performance.
Let’s pretend we can’t. After all, the above paragraph, while based on logic and observation (as well as practice by some of the best strength coaches in the world), does not have any real scientific backing. Let’s assume it’s bunk.
At this point we’re making the assumption that static stretching will not only decrease performance, but that we won’t be able to get it back through other means.
You may still need to perform static stretching.
What are your fitness needs? Not everyone needs to perform maximal strength or power work. The next time you work out, take a look around. Unless you get paid to wear a jersey with your name on the back, you’ll probably see a lot of regular folks (yourself included) working square in the sub-maximal zone. Very few recreational lifters will be impacted by slight reductions in peak output. It just doesn’t matter that much. But forget all that. Let’s assume that you’re training for performance and need all the power and strength you can get.
You may still need to perform static stretching.
And now we get to the meat of the issue.
Remember those fundamental movement patterns we mentioned? If you can’t get enough mobility in one of them, we have a serious problem. And when it comes to prioritizing training, correcting this problem should take priority over any improvements you might make.
This isn’t just a matter of getting length for the sake of length. It’s taking a hard look at optimal mechanics for performance and finding out when a lack of mobility may adversely impact them. Adding strength to a poor movement pattern will increase an athlete’s potential for injury with every repetition. Adequate mobility has to take precedence over every other quality until this problem is corrected.
Will static stretching always correct these issues? No. It’s most appropriate when a muscle has adapted to long periods in a shortened position. An easy example is when long periods sitting behind a desk result in shortened hip flexors. This may significantly impact a lunge pattern. In these cases, we have to prioritize length over strength.
Practical considerations
If you’re wondering what to stretch, start by examining your lifestyle and look for the weakest links. Pick 2-3 of those.
Before you stretch, address soft-tissue quality through massage or some kind of self-myofascial work (such as foam rolling). Once that’s out of the way, perform a static stretch where only the part of your body you’re targeting is being stretched. Short holds of one minute may be adequate. Long holds, in excess of 10 minutes, may be required. If no improvement in range of motion is experienced, find someone who knows what they’re doing and ask them to teach you about other strategies.
Static stretching may make you weak, rob you of power and make you look like uninformed dork. It might also be the best thing you can do for yourself.
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