Increased strength, reduced pain and enhanced mobility are some of the benefits of stretching discussed in a recent episode of the Strength Changes Everything podcast. To explore the benefits of strength training, podcast co-hosts Amy Hudson, an Exercise Coach studio owner, and Dr. James Fisher, leading researcher in evidence-based strength training are joined by Dr. Dave Behm, author of The Science and Physiology of Flexibility and Stretching.
Some of the questions that Dr. Behm answers about muscle tightness and stretching include:
Who should be stretching? Everybody–not just elderly people!
What is the most common area for stiffness and tightness? Most adults suffer from low back pain due to long periods of sitting. A seated position results in low back weakness and shortened hamstrings which rotates the pelvis and causes pain. Stretching can release muscle tightness in the hip complex and hamstrings to alleviate low back pain.
What are muscle knots? A muscle knot is tension in the muscle fiber or fascia that restricts movement. Reducing tension helps to decrease pain by restoring muscle length, muscle function and joint range of motion.
How does stretching shoulders benefit hamstrings (and vice versa)? This is an example of how tightness and release can impact seemingly unrelated parts of the body. Fascia surrounds all muscles of the body and it goes from the head to the toes. If you have tightness in one area, it will pull and affect the whole fascia chain. For example, stretching your hamstring can make your shoulders more flexible (and vice versa) because of the fascia connection.
Is it possible to get stronger by stretching? Studies have shown that stretching on a regular basis (minimum 15 minutes/day, several days/week) can maintain or improve strength and cause muscle hypertrophy.
Will stretching prevent injury? Stretching can reduce muscle and tendon injuries, especially with explosive-type activities.
At The Exercise Coach, we recognize the importance of targeted stretching to enhance mobility, reduce pain and enhance mobility. This understanding has led to the integration of Coach-Assisted Stretching with a structured and scientifically supported method designed to maximize flexibility and mobility while complementing strength training.
Learn more about the benefits of stretching as explained by Dr. Behm by listening to Strength Changes Everything podcast season 2, episode 19.
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