{"id":2176,"date":"2022-11-15T15:49:59","date_gmt":"2022-11-15T07:49:59","guid":{"rendered":"https:\/\/yogaandmel.com\/?p=2176"},"modified":"2024-05-15T20:56:35","modified_gmt":"2024-05-15T12:56:35","slug":"stiff-or-tight-stretching-isnt-the-answer","status":"publish","type":"post","link":"https:\/\/yogaandmel.com\/index.php\/2022\/11\/15\/stiff-or-tight-stretching-isnt-the-answer\/","title":{"rendered":"Feeling stiff or tight? Stretching isn’t the answer"},"content":{"rendered":"\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"yoga\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Feeling 'stiff' or 'tight'? Stretching alone isn't the answer! <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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I am certainly not against stretching, and some people do need it. Especially if they\u2019ve been sitting for the majority of their lives at a desk with very little activity. They may indeed need to stretch a bit more.<\/h5>
But, there are also really bendy people who have loads of range of motion and nearly have their leg behind the head and report feeling \u2018tight\u2019 and \u2018stiff\u2019. Whilst many can\u2019t even get their leg close to 90 degrees in the air when lying on their back.\u00a0\u00a0<\/h5>
Others say they used to be so limber and flexible, and now they are stiff as boots.<\/h5>
So what gives?<\/strong><\/h5>
They could all probably do with a lot more strength!<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Flexibility or Mobility?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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As we age, muscles get tighter, tendons and ligaments become less flexible, and our bodies take longer to heal from injury.<\/h5>
At the end of the day, we just want to be pain-free and able to do the things in life we want to do. Whether it is going for a run, picking up your child, or carrying the groceries.<\/h5>
Functional Range Conditioning (FRC) has been an incredibly popular concept in the fitness world in recent years. It has great insights and applicable uses. The focus is on improving mobility, which is defined as strength and control to expand upon the range of motion and overall joint health.\u00a0<\/h5>
Range of motion is a different conversation that has many factors, most of which are not tissue related and more joint specific. But to move a muscle through its range of motion with control (mobility), you need strength.\u00a0<\/h5>
Controlled Articular Rotations (CARs) are one of the basic principles of the FRC system.\u00a0Adding this into your routine can be a great assessment tool and game changer to how you think about warming up your joints.\u00a0<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Another way to think about it is that flexibility is passive and mobility is active<\/strong>. However to \u2018own\u2019 a range of motion and have much better control over it, you need strength.\u00a0<\/strong><\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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See also daily CARs routine<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Youtube side-lying CARs Routine<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u2018Bendy\u2019 yet \u2018stiff\u2019 people<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Walk into most yoga classes and you will see really \u2018bendy\u2019 people. I\u2019m going to generalize here, but it\u2019s often the bendy ones that need more strength in their life and the powerlifting ones that need a bit more stretching. Yin and yang I say!<\/h5>
I am a product of this more inherently \u2018bendy\u2019 population, and after years of yoga and lots of forward bending and stretching, I injured myself from over-stretching and too little strength! It was only after incorporating more specific strengthening of my hamstrings that I was able to finally get rid of this nagging pain in my lower butt cheek. I know I am not alone on this. Stretching my way out of it was not helping, and possibly only making the situation a lot worse.<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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What stretching does. <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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We have something called a \u2018stretch reflex\u2019. It is a response to stretching within a muscle and activates to prevent tearing our muscles or tendon or ligaments. However, the more we stretch the more we can build up a tolerance to the sensation of pulling in our muscles and over-ride this.<\/h5>
So, static stretching can \u2018feel\u2019 good, it\u2019s an analgesic. And for a few hours after stretching, we can feel like we have more length and freedom of movement. But it is short-term and wears off. Static stretching alone will not help you achieve long-term success.\u00a0<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Oftentimes, weak = tight.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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For long-term gains, you need control over a range of movements and strength for your body and nervous system to \u2018trust\u2019 you into that range.<\/h5>
A lot of times, chronically tight muscles are tight because they are weak. By increasing the strength of the muscles you increase the efficiency and reduce unnecessary overloading which will help reduce that \u2018tight and stiff\u2019 sensation.<\/h5>
Eccentric strengthening in particular has been proven to increase muscle length. Strong evidence shows that it can increase the length of the muscle fibers, improve joint range of motion, improve muscle strength, and reduce injury risk.<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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It\u2019s all connected.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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It\u2019s important to remember that everything in your body is connected. So when one muscle gets too tight, it pulls on neighboring bones and muscles<\/h5>
Sometimes, for example, one hamstring is doing more than the neighbor, so just stretching both sides won\u2019t increase length. Need to target more strengthening on the weaker side.\u00a0<\/h5>
This is just one example of many that can create compensation in the body and lead to more chronic aches and pains.<\/h5>
Getting a good assessment and view of how your body responds to tasks and exercises is a great way to see where some of these aches and pains might be taking root. You might find by getting stronger, the sense of \u2018stiff\u2019 and \u2018tight\u2019 might disappear!<\/h5>
Interested in an assessment? I can help you. Contact me<\/a><\/span> for more details.<\/h5>
\u00a0<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Stretching might not be the sole answer for feeling stiff and tight in your body. <\/p>\n","protected":false},"author":1,"featured_media":662,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[38,39,40,34],"tags":[207,206,205,208],"class_list":["post-2176","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cars","category-frc","category-mobility","category-strength","tag-flexibility","tag-mobility","tag-strength","tag-stretching"],"yoast_head":"\nFeeling stiff or tight? 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