Is Stretching Necessary?
Resistance and cardiovascular training often take priority over flexibility exercises because they offer more immediate and significant benefits for overall health and fitness. Resistance training is essential for building and maintaining muscle mass, which supports metabolic health, bone density, and functional strength. Cardiovascular training improves heart and lung function, enhancing endurance and reducing the risk of chronic diseases like heart disease and diabetes.

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Nonetheless, stretching does offer benefits, particularly for maintaining flexibility, which is vital for moving freely and performing daily tasks comfortably. Additionally, stretching can reduce muscle tension, improve circulation, and promote relaxation, contributing to overall well-being.
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Before discussing who should and shouldn't stretch, it's important to first understand two key concepts: flexibility vs. range of motion, and stability vs. mobility.
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Flexibility vs. Range of Motion.
Flexibility refers to the ability of muscles and tendons to lengthen, allowing for smooth movement without injury. Regular stretching can directly improve flexibility.
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Range of motion (ROM) differs as it pertains to how far a joint can move in a specific direction.
Several factors determine joint ROM, including age, sex, and genetics.
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As we age, ROM typically decreases due to changes in muscle mass, connective tissue elasticity, and joint health, with conditions like arthritis further restricting movement. Women generally have greater ROM than men, particularly in areas like the hips, due to hormonal and anatomical differences. Genetics also plays a significant role; some people naturally have greater ROM, while others have tighter joints and muscles.
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In short, stretching improves flexibility. ROM, however, is influenced by flexibility, but it is also determined by other factors such as joint structure, hormones, and genetics.
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Stability vs. Mobility.
Stability is the ability of a joint to maintain control and resist unwanted movements, often provided by the surrounding muscles and ligaments. Mobility refers to a joint's ability to move freely through its full range of motion.
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These two elements are closely connected; increasing mobility can sometimes decrease stability, and vice versa. For example, a highly mobile joint like the shoulder may be prone to instability and injury without sufficient strength and control. Conversely, a highly stable joint like the hip might sacrifice some mobility, leading to restricted movement if not properly balanced with flexibility exercises.
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In short, stretching can increase mobility, but this might come at a cost of decreased stability.
 Who Shouldn’t Stretch.
While stretching can be beneficial for many, it isn't necessary or advisable for everyone.
If you are more towards the mobility end (loose-jointed), where your joints and muscles are already very flexible, excessive stretching may not be necessary and could even be counterproductive. Overstretching in this situation could lead to instability or hypermobility, increasing the risk of injury.
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Loose-jointed individuals may easily perform movements requiring extreme flexibility, such as bending a thumb to touch the forearm, extending elbows or knees beyond a straight line, or doing splits. However, they might also experience joint instability or a tendency for joints to "give out" or feel weak.
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The Beighton score is a common method for assessing joint hypermobility, involving movements like bending the thumb to the forearm or extending the knees or elbows beyond normal ranges. A higher score indicates greater joint hypermobility.
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The Loose-jointed Conundrum.
Loose-jointed people, or those with hypermobility, often have tight muscles as a protective mechanism. Their joints move beyond the typical range of motion, so their muscles tighten to provide extra stability and prevent the joints from becoming overly mobile or dislocating. This muscle tightness helps compensate for the lack of stability in the joints, reducing the risk of injury.
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Additionally, the constant need to control and stabilize these hypermobile joints can lead to muscle overuse, resulting in tension and tightness. This all leads the loose-jointed person to feel like they need to stretch, when in reality, stretching may exacerbate their problems. For loose-jointed individuals, focusing on strengthening exercises to support and stabilize the joints is more appropriate to maintain balanced and functional movement.
Who Should Stretch.
The decision to stretch largely depends on where you fall on the stability vs. mobility spectrum. If you lean towards stability (tight-jointed), your muscles and joints may be relatively stiff or restricted in movement. Tight-jointed individuals may find it challenging to reach certain positions or movements, such as touching their toes or bending deeply at the hips. They may also experience stiffness or tension during stretches or specific movements.
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In this case, incorporating stretching can help improve flexibility, increase range of motion, alleviate stiffness, prevent injury, and optimize movement patterns.
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What to Stretch.
There are over 600 muscles in the human body. Not all of them need to be stretched. Most muscles work synergistically in groups, and only some of these groups are prone to decreased flexibility.
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Vladimir Janda was a renowned Czech neurologist and physiatrist, widely recognized for his contributions to the fields of rehabilitation and physical therapy. He is best known for his work on muscle imbalances and postural syndromes, particularly the concepts of Upper Crossed Syndrome and Lower Crossed Syndrome. Janda's theories emphasized the importance of understanding the relationship between muscle strength, flexibility, and neuromuscular control in treating musculoskeletal pain and dysfunction.
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Upper Crossed Syndrome affects the upper body, where tightness in the chest (pectorals) and upper back/neck muscles (upper trapezius and levator scapulae) crosses with weakness in the deep neck flexors and lower scapular stabilizers (such as the rhomboids and lower trapezius). This imbalance often results in forward head posture, rounded shoulders, and neck or upper back pain.
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Lower Crossed Syndrome affects the lower body, characterized by tightness in the hip flexors (iliopsoas) and lower back muscles (erector spinae), crossing with weakness in the abdominal muscles and glutes. This imbalance leads to an anterior pelvic tilt, creating an exaggerated lumbar curve (lordosis) and potentially causing lower back pain or impaired movement patterns. Addressing these muscle imbalances through targeted stretching and strengthening can help restore proper alignment and function.
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According to Vladimir Janda's principles, the following muscles should be stretched:
Upper Cross Syndrome:
- Pectoralis Major and Minor: Tight chest muscles contribute to rounded shoulders.
- Upper Trapezius: Often overly active and tight, leading to elevated shoulders.
- Levator Scapulae: Tightness contributes to neck and shoulder tension.
- Sternocleidomastoid (SCM): Tightness can contribute to forward head posture.
- Suboccipital Muscles: These muscles can become tight due to prolonged forward head posture.
Lower Cross Syndrome:
- Iliopsoas (Hip Flexors): Tight hip flexors pull the pelvis into an anterior tilt.
- Rectus Femoris (part of the Quadriceps): Tightness contributes to the anterior pelvic tilt.
- Erector Spinae (Lumbar Region): Overactivity and tightness contribute to excessive lumbar
lordosis.
- Adductors: Tightness in these muscles can contribute to pelvic imbalances.
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If you're not sure how to stretch a specific muscle, just type "how to stretch the [insert muscle here]" into your favorite search engine. You'll find a wealth of demonstrations from personal trainers, physical therapists, chiropractors, and other experts showing you the correct technique.
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Most people will gain advantages from stretching just the muscles mentioned earlier. Stretching these muscles can help correct postural imbalances, leading to improved posture, reduced pain, and better overall movement patterns.
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How to Stretch.
Different types of stretching include static, dynamic, ballistic, and proprioceptive neuromuscular facilitation (PNF). Static stretching involves gently stretching a muscle to its farthest point and holding it for a period. Dynamic stretching involves moving parts of your body through a full range of motion in a controlled manner, often used as a warm-up. Ballistic stretching uses bouncing or jerking movements to push the muscle beyond its normal range of motion, which can increase the risk of injury. PNF stretching combines passive stretching and isometric contractions to improve flexibility, often used in rehabilitation settings.
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Among these, static stretching is considered the safest and most effective method for improving flexibility. It is low-risk because it involves holding a stretch without the rapid or intense movements associated with other types of stretching, reducing the likelihood of overstretching or injury. By holding a stretch, static stretching allows the muscle to gradually lengthen and relax, enhancing flexibility and muscle length over time. This method is effective for increasing overall muscle flexibility in a controlled, gradual manner, making it ideal for most people.
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To perform static stretching safely and effectively, follow these key practices. Start by warming up your muscles with light activity, such as walking or gentle dynamic movements, for 5-10 minutes. This increases blood flow and makes your muscles more pliable. When stretching, gently move into the stretch until you feel mild tension in the muscle, avoiding any sharp pain or discomfort. Hold the stretch for anywhere between 30 seconds and 2 minutes, breathing deeply to help relax the muscle and increase the stretch.
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When it comes to the number of stretches to perform, it is generally advised to do 1-4 repetitions of each stretch per muscle group, depending on the duration of each stretch. For instance, if you hold a stretch for 30 seconds, performing 4 repetitions is recommended. If you hold the stretch for 2 minutes, one repetition is typically sufficient for most individuals. This allows the muscles to lengthen gradually and improves flexibility over time.
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As for frequency, aim to stretch at least 4-5 days per week, though daily stretching can offer additional benefits, especially for those with tight muscles or specific flexibility goals. Consistency is key to improvement, so incorporating stretching into your regular routine, whether after a workout or as part of a dedicated flexibility session, can help maintain and enhance your range of motion.
If you would like more information, feel free to call (304-840-2820) or stop by the office. No appointments are necessary, and consultations are free. You can also email me at DocLeviChiropractic@yahoo.com.
Yours in Health,
Dr. Levi G. Merritt, D.C., CPT, CHC
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