static stretching overrated?

**wilwn** · 12-07-2006, 05:36 PM

http://www.t-nation.com/findArticle....le=310stretch2

old tmag article on stretching. i have a few questions though. my fitness leadership instructor, who is a NSCA-CSCS, recommends static stretching for at least 30 seconds to increase flexibility, since any duration shorter than that only stretches the muscle belly (which is elastic in nature) as opposed to the tendon (which is more plastic in nature). this article, however recommends only 15 seconds or less of static stretching.
"DON’T stretch for longer than 15 seconds due to hypoxia of muscles. This hypoxia — or lack of oxygen to the muscles — will occur under a high degree of force/tension and develops more connective tissue ,which decreases strength and actually causes inflexibility. In fact, after 60 seconds of holding a stretch, you start to lay down scar tissue… plus it’s boring! It's better to use many different angles for a short duration with static stretching rather than holding one angle for a long period of time. The rule is, the more intensive the stretching, the shorter its application."

this author is also of the opinion that static stretching in general does not increase flexibility.
"DON’T waste your time with excessive static stretching to increase flexibility. If you really think it’s making a difference in your ROM, research shows otherwise. According to Magnusson et al., 1996, "The increased range of motion achieved from training is a consequence of increased stretch tolerance on the part of the subject rather than a change in the mechanical or viscoelastic properties of the muscle."

another one:
"Static stretching can increase muscle soreness and damage as indicated by elevated creatine kinase in blood."

discuss.

**CowPimp** · 12-07-2006, 08:24 PM

I've seen stretching proven to increase ROM time and time again. He mentioned one study that said something different, but I have seen plenty to suggest that it does. Not to mention that I have empirical evidence to support that: myself and clients.

I've also never heard that stretching beyond 15 seconds causes hypoxia. That sounds like bogus bullshit to me. The oxygen demands of a muscle that is being stretched don't increase nearly as much as they do when it is being trained. If anything, resistance training makes a muscle hypoxic, should we stop that too?

I have also never heard of stretching leading to the formation of scar tissue. That sounds like a load of bullshit too. I wish he would have put references directly after statements like that so I could read whatever reference he was using to make my own judgements.

Anyway, that's my opinion. I've seen stretching work way too many times to go along with some of the things that he said.

**PWGriffin** · 12-07-2006, 08:54 PM

we stretch clients after every workout where I work...all I've trained so far are making progress in flexability...some dramatic...

**swordfish** · 12-07-2006, 09:12 PM

VERY VERY UNRATED and Unknown...... i am a firm believer in static stretching....

**P-funk** · 12-07-2006, 09:41 PM

I didn't read the article, but static stretching is a positive thing in my eyes.

**wilwn** · 12-08-2006, 05:37 AM

what are some good books on stretching?

**AKIRA** · 12-08-2006, 08:53 AM

After reading what was quoted here, it doesnt say when static stretching is being used. If the author was talking about static stretching before working out, I can see some decrease in strength. Which is WHY static is always after working out.

Dynamic and Active stretching comes BEFORE working out.

As far as the time range goes, static stretches I administer are always 20-30 sec. And because of stretching, I am more flexible in my lower body than before stretching. And I wasnt even working out my lower body during this noticed increase.

**CowPimp** · 12-08-2006, 01:53 PM

Originally Posted by wilwn

what are some good books on stretching?

The NSCA textbook had some good information on it. I also liked what the NASM PES study materials had to say; a lot of good information there.

Another anecdotal piece of evidence to support stretching. One of my clients who I train a couple times a week had pretty poor hip flexibility. Guess where? Surprise surprise, in his hamstrings and hip flexors primarily. The guy had zero glute activation at first. One legged glute bridges caused his hamstrings to cramp up (Hello synergistic dominance), so I had to keep him in more remedial phases of glute activation for a while.

I was stretching him during his workouts, and he was stretching on his own. I prodded a little deeper about his stretching habits. He told me that he would hold them for a 10 count. I said, hold each stretch for a good 30 seconds, and try to stretch every day. Well, the guy went away on business (He had something to do with campaigning a month or so ago) for something like a week and a half or two weeks. When he came back I went to stretch his hammies and he was loose as Hell! I said, you've been stretching haven't you? He told me he had been stretching twice a day. Well, one legged supine bridges were no longer a problem, and I decided to see what a back squat looked like. His glutes finally started working! Thank you static stretching.

**mike456** · 12-08-2006, 02:04 PM

Originally Posted by CowPimp

The NSCA textbook had some good information on it. I also liked what the NASM PES study materials had to say; a lot of good information there.

Another anecdotal piece of evidence to support stretching. One of my clients who I train a couple times a week had pretty poor hip flexibility. Guess where? Surprise surprise, in his hamstrings and hip flexors primarily. The guy had zero glute activation at first. One legged glute bridges caused his hamstrings to cramp up (Hello synergistic dominance), so I had to keep him in more remedial phases of glute activation for a while.

I was stretching him during his workouts, and he was stretching on his own. I prodded a little deeper about his stretching habits. He told me that he would hold them for a 10 count. I said, hold each stretch for a good 30 seconds, and try to stretch every day. Well, the guy went away on business (He had something to do with campaigning a month or so ago) for something like a week and a half or two weeks. When he came back I went to stretch his hammies and he was loose as Hell! I said, you've been stretching haven't you? He told me he had been stretching twice a day. Well, one legged supine bridges were no longer a problem, and I decided to see what a back squat looked like. His glutes finally started working! Thank you static stretching.

my hamstrings also cramp when doing glute bridges

**MCx2** · 12-08-2006, 02:05 PM

Since we're on the subject....

Is there such thing as "too much" stretching? Basically it seems the more I stretch, the more flexible I become, and I like that..

**mike456** · 12-08-2006, 02:07 PM

Originally Posted by FatCatMC

Since we're on the subject....

Is there such thing as "too much" stretching? Basically it seems the more I stretch, the more flexible I become, and I like that..

well just like resistance training, you have to balance your stretching, if you stretch your hip flexors, stretch your hip extensors

**MCx2** · 12-08-2006, 02:28 PM

Originally Posted by mike456

well just like resistance training, you have to balance your stretching, if you stretch your hip flexors, stretch your hip extensors

Of course, but can you stretch too much or too often is my question.

**mike456** · 12-08-2006, 02:37 PM

Originally Posted by FatCatMC

Of course, but can you stretch too much or too often is my question.

http://ironmagazineforums.com/showpo...2&postcount=14

**MCx2** · 12-08-2006, 02:52 PM

Originally Posted by mike456

http://ironmagazineforums.com/showpo...2&postcount=14

Thank you.

**CowPimp** · 12-08-2006, 09:03 PM

I think it's hard to stretch too much if something is tight. However, if you have excellent flexibility with respect to a certain joint motion, then flexibility training there is probably not going to do you any good and may pose additional risks. Hyperlaxity is the term for excessive joint ROM if I'm not mistaken. I don't know too many people like that have such a problem though, heh.

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