6 Stretches Made Better With Common Sense
“The bad news is that soft tissues are not as plastic as we had hoped and thought. The good news is that the brain is far more plastic than we realized.” - Til Luchau
The research is all over the place on stretching. There’s no consensus about the effectiveness or how to do it to achieve specific goals. Do muscles and connective tissue really lengthen? Or is it more of a neurological thing and an improved stretch tolerance? Well I’m sorry to say that I won’t be answering any of those questions! Rather than going down this well trodden and endless rabbit hole of debate, I’d instead like to point out a few common sense observations about stretching that I’ve made over the past seven or so years of self experimentation and working with hundreds of clients from a variety of backgrounds. Then we can discuss a few of my favorites and how to get the most out of them.
The Common Sense Of Stretching
Common Sense Point #1:
Successful movement disciplines throughout history (martial arts, dance, gymnastics) have very successfully utilized stretching. They also actively use the shit out of all those ranges of motion! So a possible takeaway is that in order for stretching to be effective, you will probably have to move within those ranges of motion to receive any carryover to actual movement.
Common Sense Point #2:
People with extraordinary levels of flexibility are not any more or any less likely to experience pain than people who are less bendy. Flexible people still complain of being “tight” just like stiff people and seem to experience joint pain in the same ways. After years of working with folks from all backgrounds and age groups I’ve come to the conclusion that flexibility is a poor measure for why someone feels pain or stiffness.
Common Sense Point #3:
Stretching feels good! A good stretch feels amazing and can temporarily reduce pain. This analgesic effect in and of itself is a wonderful reason to stretch. Anyone who has explored the simple idea of stretching something in pain can attest to this. Both the pain relieving part and the fact that is exceptionally temporary. The pain will almost immediately come back in most cases. Which leads me to my next point…
Common Sense Point #4:
Stretching is terrible at solving long term problems. How many times have you stretched something that was in pain or felt “tight” and it permanently got better? If you are like me or any of my clients, you ultimately come to the conclusion that a movement problem requires a movement solution. Passive interventions simply won’t provide the answers most of us are looking for.
Common Sense Point #5:
Stretching can help to show us what is possible in our bodies. It lets you know, in no uncertain terms how much motion you have at a given joint. It lights up stretch receptors in all tissues and gives the brain information about what is available passively, and what we can hope to eventually control actively.
My 6 Favorite Stretches!
1) The Wall Straddle Stretch
Video Demonstration: Wall Straddle Stretch
What it stretches:
Adductors (inside of the leg) and medial hamstrings.
How to get the most out of it:
Stay active in the legs experimenting with different amounts of hip turn out to get different lines of tissue. Focus on long, slow breathing. Get long in your spine and stay at your comfortable edge.
2) The Couch Stretch
Video Demonstration: Couch Stretch
What it stretches:
Hip flexors (rectus femoris mainly) and knee extensors.
How to get the most out of it: As you begin to get into the position, tuck your pelvis (posteriorly tilt) to make sure the stretch is placed on hip flexors and not the low back. Focus on long, slow breathing. Stay at your comfortable edge.
3) The Toe Sit
Video Demonstration: Toe Sit
What it stretches:
Toe flexors and quadriceps
How to get the most out of it:
Spread your toes as you get into position. Use a pillow if necessary to bolster the space between your heels and butt. Focus on long, slow breathing. Stay at your comfortable edge.
4) The Figure 4 Stretch
Video Demonstration: Supine Figure 4 Stretch
What it stretches:
The deep hip rotators
How to get the most out of it:
Stay long in your neck and spine. Focus on long, slow breathing. Stay at your comfortable edge.
5) The Dead Hang
Video Demonstration: Dead Hang
What it stretches:
Shoulder extensors (Lats mainly) and spine.
How to get the most out of it:
The grip is the limiting factor here so build up slow and work your way up to a minute or two. Play with pelvic position to place stretch on different parts of the spine. Focus on long, slow breathing. Stay at your comfortable edge.
6) The Half Lotus Fold
Video Demonstration: Half Lotus Fold
What it stretches:
Spine and hip extensors.
How to get the most out of it:
If half lotus isn’t available then simply cross your legs and bolster your knees as necessary. Find the fold slowly over time and stay long in your spine. Focus on long, slow breathing. Stay at your comfortable edge.
How long and How often?
I’m a big fan of two minutes. If the stretch is placed on one side of the body, then two minutes per side. The “Dead Hang” would be challenging for two minutes so work with whatever is available to you for that one. All in all, how long is a loaded question. Do whatever you have time for and don't make it an excuse not to do the thing.
How often is an equally loaded question. Ideally stretching is part of a greater movement whole. Hopefully there is plenty of exercise as well as non-exercise activity in your life. Find a balance that is appropriate for you and stay consistent.
Stretching is, at the end of the day, an excellent opportunity to explore what is possible in your body. But it is not a solution to a movement problem. Get long! Literally and figuratively.
