Does stretching make you weaker over time?
Loren Chiu, a U of A biokinesiologist, agrees the research is conclusive that static stretching of a muscle makes it temporarily weaker. However, if you aren't flexible enough to perform the task properly, he said static stretching might not be a bad idea.
One problem caused by stretching is that muscles become too loose — weaker — allowing the associated joint to move in a wider range of motion. This increased range of motion/flexibility puts more stress on the joint, which is no longer supported properly by the muscle, increasing the risk of injury.
There have been controversial studies that have shown that although static stretching of a muscle-tendon (myofascial) unit temporarily improves joint range of motion (ROM), the static stretching can also temporarily impact the muscles' ability to exert maximal force, in other words, static stretching can temporarily ...
Conclusion: These findings indicate that static stretching performed immediately before submaximal isometric muscle actions may increase neuromuscular fatigue assessed by EMG, suggesting that could reduce muscle's endurance capacity.
As long as you're not overdoing it, the more regularly you stretch, the better it is for your body. It's better to stretch for a short time every day or almost every day instead of stretching for a longer time a few times per week. Do a 20- to 30-minute session at least three times per week.
Muscles that feel tight are generally short and weak. The common misconception surrounding strength training is that it will make your muscles really tight.
However it's also possible to over-stretch, with the resulting risk of muscle, tendon or ligament damage. Also, too much flexibility – hypermobility – can be detrimental in itself.
Should you stretch longer or harder? Sometimes, this may make the problem worse. The simple reason is that the feeling of tightness may be a warning that the muscle doesn't want to be stretched, and therefore stretching may have unintended effects.
Know when to exercise caution
For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns. Also remember that stretching doesn't mean you can't get injured.
"Overstretching typically means the length of the tissue is greater than ones ability to control said length," she says. "It can also mean a muscle is stretched past its point of natural elasticity and healthy tissue length." She says this can happen more frequently in those with hyper-mobile joints.
What happens to your body when you start stretching more?
Regular stretching helps increase your range of motion in the joints, improves blood circulation and posture and alleviates muscular tension throughout the body, he tells. In addition, it enhances your athletic performance and may reduce the risk of injury, notes the fitness expert.
You should begin to notice a difference in how flexible you are within two to four weeks. However, that's only if you practice stretching at least five days every week. You also want to practice an array of stretches so that your whole body feels the burn.
Yoga stretching can help you change the shape of your body in several ways. It's important to attend a class so that an instructor can help you maintain the proper form for the best results. It's also important to start slowly, even if you are a strong athlete.
Some people form adhesions that cause muscles to be 'glued' together. This inhibits your full range of motion. Isolating and stretching of these muscles can cause adhesions to break up, resulting in a minor soreness similar to after getting a good workout.
Increased flexibility can improve aerobic fitness training, muscular strength and endurance, and sport-specific training. Increased range of motion (ROM) is a key component in preventing injuries through unimpeded, fluid movement.
If you only stretch occasionally, the effects are shortlived. One study found that the greatest increase in hamstring length occurred right after the stretch and began to diminish within 15 seconds, though there was a noticeable effect for up to 24 hours.
Stretching Can Make Muscles Stronger
With more expanded muscle fibers, you'll be able to lift more weights. Stretching can also help with decreasing DOMS (Delayed Onset of Muscle Soreness), which means that you can get back to the gym sooner. This results in stronger muscles and faster muscle growth.
Research published in the Journal of Applied Physiology found intense stretching after working a muscle group has the potential to increase its mass by 318% in 28 days.
Sure, being a hulking brute naturally limits your flexibility (big bodybuilders have an interesting time wiping on the toilet and showering), but research has shown that weightlifting itself, with a full range of motion, actually increases flexibility just as well as, or even better than, static stretching.
However it's also possible to over-stretch, with the resulting risk of muscle, tendon or ligament damage. Also, too much flexibility – hypermobility – can be detrimental in itself.
Can you stretch for too long?
Not holding a stretch long enough can render it ineffective, but too long can actually make you stiffer, putting you at risk of injury. The sweet spot falls between 15 and 60 seconds, depending on your level of flexibility and the stretch.
Regular stretching helps increase your range of motion in the joints, improves blood circulation and posture and alleviates muscular tension throughout the body, he tells. In addition, it enhances your athletic performance and may reduce the risk of injury, notes the fitness expert.
Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week. For optimal results, you should spend a total of 60 seconds on each stretching exercise.
"It may have taken you many months to get tight muscles, so you're not going to be perfectly flexible after one or two sessions," says physical therapist David Nolan of Massachusetts General Hospital. "It takes weeks to months to get flexible, and you'll have to continue working on it to maintain it."
When you stretch a muscle, your body responds by increasing blood flow to that area. The blood vessels around the targeted muscle widen to allow more blood to flow through, and your heart starts pumping more blood.
Your body's moving and you're burning calories and that's all that matters. But, still, we do have to point out that while stretching is vastly important as both a warm-up routine as well as an exercise method in itself, it cannot, completely, replace a half an hour or an hour exercising session.
Sets. Adding sets can be another easy way to force muscle growth. You can simply add one extra set to an exercise utilising the same weight from one week to the other. For example, at any given week you may do 3 sets of 8 reps of barbell curl using a total of 30 kilos on the bar.
Recent studies caution people away from stretching before workouts, suggesting it actually impedes your body's performance. According to this research, runners run more slowly, jumpers jump less high, and weight lifters lift more weakly by stretching, without significantly ensuring against injury during their exercise.
It's common for bodybuilders to scoff at the idea of target stretching or taking classes to stretch. But there are no excuses for skipping stretching. The fact is that stretching is a vital component of helping muscles reach - and exceed - their full potential while minimizing injury.
It's best to stretch after weightlifting to reduce muscle soreness and speed up recovery time. The main goal of resistance training is to shorten our muscle fibers. Therefore, performing a static stretch interferes with the process and can lead to injuries such as pulled muscles.