Static Stretching

~ A static stretch creates awareness of tightness and sets a baseline for future comparison. It can function as a quick self appraisal of limitation, changes in limitation, or lack of limitation. It can also create awareness of appreciable asymmetries between functional units of the right and left side of the body. Dr. McGill supports static stretching in the presence of asymmetry.

~ A static stretch creates safety because a stretch should be felt in the belly or midsection of a muscle, not the tendon, and not over a joint. If this is felt, something more than a tight muscle is going on here. You probably have a joint problem or tendonitis. “No pain no gain” does not apply here. If a static stretch produces pain, over a joint or tendon, you have a problem that stretching alone will not fix. Do not proceed to exercise or training without getting this assessed.

~ A static stretch creates perspective with respect to movement. If the muscles that cross your ankles, knees, and hips are tight they will probably limit your squatting movement pattern. If the muscles that cross your ankles, knees, and hips are not tight and are considered normal and you cannot perform a squatting movement pattern you may have a stabilization problem. If your stabilizers do not support your skeletal system as you lower into the squat you must use your movers as a secondary support system. This will distort joint alignment and create poor postural control within the movement pattern. Consider this next time you pick exercises that do not utilize postural control (leg press, bench press etc…)

~ A static stretch creates education if you take the time to discuss the potential causes of muscle tightness during the stretching session. Ask ‘where does tightness come from’ and see what responses you get. Here are some hints. One or all may fit any situation.

~ Movement habits drive tightness – focus on better exercise and athletic techniques.

~ Postural habits drive tightness – look at the positions of the body during sitting, sleeping, driving, and standing. Some habitual positions can create muscle shortness so consider the four positions above.

~ Emotional stress can drive tightness – This is often overlooked and avoided in discussions about muscle tightness, but it is a big part of excess muscle tension

~ Trigger points – are extra electrical activity in a small part of a muscle that can create muscle tightness and pain. They can result from an old muscle injury to chronic muscle tension. They respond best to manual pressure and stick work followed by stretching and correct exercise habits.

By: Gray Cook