STOP Stretching Your Chronically Weak Muscles!

One of the most common questions that arises whether I’m at the gym coaching classes, teaching a workshop, or just around friends/family is what stretch will help x, y, or z. If you’ve ever spent any time with me, you know very well that “static stretching” is something I very rarely prescribe. Before we go any further, when I refer to stretching, I mean statically holding a position for ~30 seconds (or however long you can bare the torture) in hopes to “lengthen” the muscle. If you’re one of those people who have spent their entire life trying to touch your toes, but can’t seem to lengthen out those nagging hamstrings (as they are one of the most common complaints).. LISTEN UP because I’m here to tell you to STOP stretching and start focusing on strength and functional mobility. 

First off, if you are still using static stretching as part of your warm up BEFORE exercise, please for the sake of my sanity quit that right now! There are multiple research articles (check out my references for just a few) that show static stretching inhibits muscle function for up to ~30 minutes, which is the last thing you want to do prior to asking your body to function at 100% for a workout. With that said, there is nothing wrong with stretching after a workout for recovery.

Now that we’ve cleared that up, let’s talk about why static stretching is not the answer to loosening up your tight muscles. Often times when I see someone who has chronically tight hamstrings, calves, shoulders, etc. it is not a matter of just trying to lengthen the muscle, but the need to strengthen the muscle throughout its entire range of motion. Think of it this way, make a fist and squeeze really tight. Now try and squeeze as hard as you possibly can, not much of a difference between the two, is there? Apply that same concept to a tight muscle. It is already in a shortened state which makes it hard for the muscle to contract at its maximal capacity. To put it simply, tight muscles are weak muscles. 

So what’s the missing link (besides the fact that stretching a few times a week does not provide the consistency it requires to make long lasting changes in tissue length)? Eccentric training! By definition, an eccentric contraction elicits lengthening of the muscle versus concentric which leads to shortening. Take a biceps curl for example (obviously my favorite exercise), when you curl the weight toward your chest it causes your bicep to shorten, but when you slowly (if you’re not throwing the weights around with your ego) lower the weight your bicep is still contracting and lengthening during the process. Eccentric exercise has tons of benefits, and using it as a way to stretch AND strengthen your muscles is often the missing piece of your program. 

Tight hamstrings? Instead of hunching over trying to touch your toes, program romanian deadlifts (RDLs), stiff legged deadlifts, and split stance RDLs. Use a moderate weight that you can control well and focus on moving through a full range of motion that elicits a good stretch at end range. 

Barbell RDL

Kettlebell stiff legged RDL

Reverse grip weighted PVC pullover

Tight shoulders and struggling to reach overhead comfortably? Start performing weighted pullovers (dumbell or PVC pipe), FULL range of motion pull ups, and dead hangs.

Tight calves got you toe walking? Work on weighted heel raises off a step or plate making sure you control the motion to end range (perform both with a straight leg and bent knee to train the gastrocnemius and soleus). 

Please don’t take this as an excuse to never stretch again, but DO try integrating a few of the exercises I recommended, especially if you’re struggling with tightness. 

As always, Let’s Get Stronger!

Herda TJ, Cramer JT, Ryan ED, McHugh MP, Stout JR. Acute effects of static versus dynamic stretching on isometric peak torque, electromyography, and mechanomyography of the biceps femoris muscle. J Strength Cond Res. May 2008;22(3):809–817. 

Siatras TA, Mittas VP, Mameletzi DN, Vamvakoudis EA. The duration of the inhibitory effects with static stretching on quadriceps peak torque production. J Strength Cond Res. Jan 2008;22(1):40–46.

Hough PA, Ross EZ, Howatson G. Effects of dynamic and static stretching on vertical jump performance and electromyographic activity. J Strength Cond Res. Mar 2009;23(2):507–512.