Am I stretching enough?
Dr. Park applying the pin and stretch method to a patients restricted shoulder.
By Andy Park DC,
Dynamic Neuromuscular Stabilization (DNS) Specialist.
Am I stretching enough?
Intro: Stretching is not inherently bad, but contrary to what you may have learned in gym class, static stretching is not going to solve the problem of muscle tension. Oftentimes we find tension is a product of “neurological instability” meaning your brain does not feel like a certain movement or area of your body is stable enough to perform a specific range of motion safely and thus “locks it up” by creating tension. With that in mind, let’s talk about the benefits of switching in some other movements for the stretches that you may have been doing before your workouts.
Stabilize first instead of forcing movement.
Our focus for the movements that we will go over is to help your body stabilize AND mobilize all at once. When your brain and central nervous system (CNS) feels safe and stable it will tend to GIVE you back range of motion and flexibility. With that said, our approach is based on coordinating different parts of your body together in larger global movements. We want to provide more data points and examples for your brain to show that you DO in fact know how to safely move. You know how to coordinate that hip that sometimes gives you trouble with the rest of your body. Your shoulder that has been achy ever since high school baseball CAN actually tie into your core muscles across your body down to the opposite hip.
This is how we regain functional range of motion and mobility, not by constantly trying to touch our toes or pulling our arm across our chest. When we forcibly put our body through a range of motion we are not ready for without adding back in the stability and “good” tension that it is looking for, you may be setting yourself up for an injury. By taking away the little bit of stability you were getting via that problematic compensation or tension you had in the first place, while not ideal is probably the only thing that has allowed you to move with any reasonable amount of capacity. Food for thought. I can touch my toes but I never practice that movement specifically. Why? because I incorporate a wide variety of active movements into my warm ups and workouts so that my brain knows how to control my body all those situations. In turn my brain then gives me the mobility to touch my toes at any given time because it knows it is safe and my body can handle that load.
Stretching before exercise?
While static stretching may still play a role in improving flexibility and may have benefits for overall mobility, studies have observed that static stretching immediately before intense physical activity may temporarily decrease muscle strength and power.
However, static stretching can still be beneficial if done correctly and at the right time. It's generally recommended to do dynamic mobilizing like the exercises that we will be recommending or a light active warm-up before exercise to increase blood flow to the muscles and prepare them for activity. Save static stretching for after your workout or as a separate session altogether to improve flexibility and reduce muscle tension.
So, it's not necessarily dangerous, but it might not be the most effective choice as a warm-up immediately before exercise. Dynamic stretching or a light warm-up is typically preferred. But always listen to your body and do what feels best for you! If you're unsure, it's a good idea to consult with a fitness professional or physical healthcare provider for personalized advice.
Pre workout stretch replacements:
Now that we have covered the reasons for why we want to incorporate more active movements into our warm ups, let’s go through some general purpose warm up movements that will cover most of our bases. Try doing all of these exercises for 1 set before a workout or activity!
Dead bugs - This exercise is great for stabilizing you core and body in the front to back range of motion and helps to prime opposite upper and lower extremity coordination. (try to do 5 reps on each side)
Side bridge - This exercise does a great job at activating and coordinating the upper extremity, core, and the lower extremity on the same side. (try to do 3-6 on each side)
Bird dogs - This exercise is meant to help one understand how to stabilized the trunk while load bearing and coordinate the upper extremity with the opposite lower extremity.
Bear to side sit - This exercise is going to help activate the deep core muscles and inner thigh muscles as well the opposite shoulder blade stabilizing muscles from different angles.
Bear to squat - This exercise is going to help your body be ok with your spinal muscles activating while elongating (eccentrically) as well as helping you maximize your hip flexion and priming your squat pattern.
These movements will be most effective when performed before activity and exercise! Stretching is not the worst, but it is better reserved for post activity / exercise. Give these a shot and if you have any questions do not hesitate to reach out!
We hope you found this article to be enlightening! If you’re an athlete or an active individual who is also experiencing an injury or want to improve your performance, then don’t wait any longer. Give us a call (773-296-2766) or text us at (773-692-0670) to book your FREE Discovery call or Movement Assessment today!
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