Stretching the truth - busting myths about flexiblity

Myth No. 1. Stretching is a good way to warm up
We warm up to prepare the body and mind for the activity ahead by increasing circulation and body temperature. Stretching alone is an ineffective method of warming up - imagine trying to cook a steak by pulling at it!
Taking joints through the full range of motion that they are about to experience is helpful in preparing the coordination needed to perform the activity safely. However, stretching for increased flexibility as part of the warm up can lead to a reduction in performance. Furthermore, a static stretch routine at the end of a warm up can be counterproductive - giving the body time to cool down again! 

Mo Makes his move. Al King. CC-BY-2.0

Myth No. 2. My muscles are tight because of my sport
I hear this all the time, particularly from running enthusiasts. But look at Mo Farah! Those effortless long strides depend on his functional range of movement.  If athletes do not stretch out, the muscles become overly rigid and the joints have less range of motion - inhibiting the body from moving freely and reducing performance.  Eventually the leg and hip muscles can to start to pull and cause pain, for example in the lower back or knees. ​For all people, whether athletic or not, without flexibility, the body is vulnerable to acute injuries, or over time, to chronic and intense pain that affects daily life.

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Myth No. 3. Stretching prevents muscle soreness
Sorry, if you've overdone your workout, stretching afterwards will not help to reduce muscle soreness the next day. 

Myth No. 4. Stretching lengthens your muscles
Stretching does not create a mechanical increase in muscle length. Range of movement is affected by  how much the nervous system will allow the muscle to extend (stretch tolerance) more than it is affected by the length of the muscle and its connective tissue.

Ballet concert in Yerevan. Pan Photo CC BY-NC-ND 2.0

Myth No. 5. Flexible is the opposite of strong.
Wrong! Just look at any ballet dancer or yoga master to see a harmony of flexibility and strength. However,  just as it is important to stretch what you strengthen, it is equally important to strengthen what you stretch. See Myth No. 6 for why flexibility without strength can lead to problems.

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Myth No. 6. Increased flexibility is always desirable.
​When clients ask me for advice on how to improve flexibility, I ask about their goals. While a certain amount of flexibility is helpful in your daily life and for sports, striving for more and more flexibility carries risks. In any case, while being able to do the splits demonstrates extraordinary flexibility, it does not provide any useful function, particularly as in most people there is little muscular strength at full extension - gymnasts, dancers etc. excepted.
Muscles and ligaments should work together to ensure that joints do not exceed a safe range of motion; however in cases of hypermobility the level of support is insufficient, leading to increased wear and tear and risk of sprains and dislocations.  Deep stretches can aggravate the condition, whereas targeted strength work can help to stabilise the joints. During pregnancy, hormones soften the ligaments, making them vulnerable to overstretching, so stretching to increase flexibility should be avoided during this time.

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Myth No. 7. You need to hold a stretch to increase flexibility
The best known form of stretch - static stretching - involves stretching typically for 20 or more seconds, and relaxing deeper into the stretch when the tension eases.  It is a relatively safe and enjoyable way to stretch - provided that the stretch is not held to the point of pain, or felt in the joints (which indicates that the stretch is stressing the joint, rather than the targeted muscles). However, other methods, such as dynamic stretching and PNF Stretching have also been shown to increase range of movement, and may be more appropriate for some populations.

Myth No. 8. Loss of flexibility is an inevitable consequence of age.
Generally speaking, following adolescence, there is a gradual loss of flexibility, as connective tissues become increasingly inelastic. However, this loss of flexibility is minimised in people who remain active and maintain the health of their connective tissues.
 

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