The case for more stretching

[gtc1187]

@alfie13 If you want to add more info, this article and it's linked studies are a good place to start. https://deansomerset.com/when-and-how-static-stretching-can-actually-work/

You could also cover the difference between flexibility and mobility, passive vs active ranges of motion, and the role of the brain in moderating muscle tone and joint positioning, as well as the different reasons for a muscle getting tight in the first place

 

[alfie13]

@gtc1187 Thank you for the link, I will have a look at it and its linked sources and see how I could include this additional material.

 

[ziroonderel]

@mags1234 He literally posted all of his references in the comments.

 

[videochaska]

@mags1234 Maybe then you should provide some references to the literature that comes to different conclusions?

 

[hawgwyld]

@alfie13 People like you keep me on reddit. Thank you, this was amazing to read and confirm how I feel about stretching.

 

[alfie13]

@hawgwyld Aww, thank you

 

[hmf]

@alfie13 I personally really notice a difference if I don't stretch, especially in my neck and shoulders after being on the computer for work all day.

I'm not a professional athlete or anything but I stretch because I enjoy how it makes my muscles feel.

Thanks for this!

 

[humbleseekerdublin]

@hmf I work at my very non-ergonomic home office setting and this whole thread has given me the motivation to start stretching. I don't really like it but not stretching is probably the reason why my neck feels so stiff all the time! What kind of stretches do you do?

 

[alfie13]

@hmf I can totally relate, I like how stretching makes me feel relaxed after a workout or a long workday!
And you’re welcome

 

[ch7]

@alfie13 I’m a physical therapist and I gotta say, you’ve written an absolutely beautiful analysis here. I’ve picked up some new studies from your references and I’m also pocketing how you’ve phrased things, because it’s easy to understand and very accessible not just for professionals but also the average layperson. This is stellar work, you’ve really knocked it out of the park.

 

[alfie13]

@ch7 Thank you so much! I really appreciate your feedback, because making it accessible for everyone was exactly my goal. Because although I’m a researcher, sometimes I still get confused by the scientific jargon, lol. It’s not always easy reading scientific literature. But I’m glad you liked it and found some new studies for your work

 

[jeffwilly001]

@alfie13 What isometric stretching programs did you come across? Do you have any preferred programs to share?

For those looking for a beginner program, this is an accessible one that fulfills criteria OP mentioned; post-workout full body 1m isometric stretches with minimal equipment.

 

[alfie13]

@jeffwilly001 Honestly, I don’t follow a specific programme. I have a book at home which shows and explains several different stretches per muscle group, and I’ll do stretches for the muscles I used in a particular workout, holding them for 30-60s usually. And I also do a full body stretching session on my rest days.

But basically, any stretching programme will do, you can always add or remove certain stretches or modify the duration of the stretch.
I find the starting to stretch routine on /r/flexibility isn’t bad, they have you hold the stretches for 60s even, but they only have you do it 2-3x per week, so you can play around with that if you want. Tom Merrick also has some good videos on what stretches there actually are, but again, you might want to modify it a little.

So no, unfortunately I don’t have a specific routine to recommend, but at least you now know how you could modify an existing routine you like to adapt it to your needs.

 

[ch7]

@alfie13 It’s seriously brilliant - if I hadn’t read your little story at the top I would have thought this was a very well written assignment from a physical therapy student. What type of scientist are you?

 

[alfie13]

@ch7 I’m a virologist

Not working with the corona virus, though, my research focus is HIV.

 

[maile78]

@alfie13 Do you listen to the podcast TWIV?! (This Week In Virology)
TWIP (parasitism) is also fun.

Sorry for jumping into your conversation, I just... rarely come across people who do things I’m interested in and I get really excited! (I’m not a virologist, nor do I have any virologist friends, but I’d love to.)

Also, I love your original post and thank you for taking the time to spread research supported information!

 

[alfie13]

@maile78 Yes, I listen to TWIV too! It’s a great podcast, very informative and detailed. I like it especially because he covers so many different topics, so even if you studied virology, you always learn something new and I like how he tries to make science more accessible to anyone, which is exactly what I tried to do here as well!

And it’s super cool that you like virology so much! Feel free to write me if you have any question about it.

 

[jesusislord4ever1968]

@alfie13 Thank you for this. I’m exhausted and did some skimming but one of my questions is pre-workout static stretching. I was under the impression that this should not be done, and you should do dynamic stretches as a warm up. Am I missing something?

 

[alfie13]

@jesusislord4ever1968 You don’t miss anything, that’s what I’ve been told for a long time, too. It’s probably worth noting that the studies examining pre-workout stretching had the participants stretch after a light warmup (e.g. cycling for 5-10min), so their muscles weren’t “cold” or anything.

And similar to what /@raze777 has said, static stretching can be included in a warmup, if you want. It’s correct that studies showed a detrimental effect on performance when stretching before a workout, but the effects were very minor, and they often had the participants stretch for more than 90s and tested performance immediately after - both of which are probably unrealistic irl.

So if you want to do some light static stretching before a workout, there’s not much against it. But if you hate the idea of pre-workout stretching, there is also not much reason for it, so do as you see fit

 

[jesusislord4ever1968]

@alfie13 Thank you! That makes sense