To Stretch Or To Strength Train?

Many believe stretching offers different benefits to strength training. However, stretching is really just light-intensity strength training. If you complete your strength training exercise through a full range of motion, especially of the muscle stretching half of each repetition, it will have equal effects to stretching Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis 2023- PubMed (nih.gov) Maybe later you might feel stiffer after strength training because of exercise-related soreness, which typically isn’t induced by a lower intensity stretch during stretching, but when soreness recovers over time you will notice improved flexibility. Aerobic exercises like walking or running have also been shown to improve flexibility equally to stretching The effects of static stretching exercises and stationary cycling on range of motion at the hip joint* - PubMed (nih.gov) All these modalities improve “stretch tolerance,” which could be thought of as your nervous system taking the brakes off your protective feelings during a large movement Can chronic stretching change the muscle-tendon mechanical properties? A review - PubMed (nih.gov). Many might think their perceived stiffness is due to true tissue stiffness. Perceived stiffness and actual tissue stiffness are always different "But it feels swollen!": the frequency and clinical characteristics of people with knee osteoarthritis who report subjective knee swelling in the absence of objective swelling - PubMed (nih.gov) + Feeling stiffness in the back: a protective perceptual inference in chronic back pain | Scientific Reports (nature.com) If any tissue change is occurring, the pulling tension of stretching and strength training actually makes your tissue stiffer, thicker, and stronger, but you don’t feel this change as your stretch tolerance improves over time Increasing Muscle Extensibility: A Matter of Increasing Length or Modifying Sensation? | Physical Therapy | Oxford Academic (oup.com)  Although many chase joint laxity, the only thing that reduces true joint stiffness is injury (think a ligament sprain) or immobilisation in a muscle stretched position for days to weeks. And no-one thinks those are good ideas!

“Why does this matter? Stretching is still exercise and doesn’t have any negative effects.” It matters that many do not complete enough strength or aerobic training each week, but believe stretching offers the same or more benefits and so might complete stretching over strength training. On the contrary, it is strength training that offers way more benefits than stretching for your health, along with offering equal flexibility benefits 45 benefits of strength training (methodhealth.com.au) Many might stretch because they believe it is the only way to improve flexibility and that will reduce the risk of injury. Many might not participate in an activity because they believe flexibility is a prerequisite for safe participation. Although stretching and strength training both offer flexibility improvements, there is actually very little evidence that being flexible or stretching reduces the risk of injury at all, let alone better than simply being stronger and fitter The Case for Retiring Flexibility as a Major Component of Physical Fitness | Sports Medicine (springer.com). So if you have 10 min to exercise, strength train rather than stretch. If you want to reduce the risk of injury, make sure you are completing strength training throughout the week rather than just stretching. If you enjoy stretching, by all means, continue, as a good stretch can feel amazing. But don’t replace strength or aerobic training if your goal is flexibility and injury prevention. Read this paper for all the reasons to replace your stretch or mobility routine with strength or aerobic training The Case for Retiring Flexibility as a Major Component of Physical Fitness | Sports Medicine (springer.com) 

“But doesn't having big muscles reduce flexibility? Look at bodybuilders, they move so stiff?” If your muscles get to the size where they are reducing movement, it's because the muscles themselves block movement rather than being tight. And no one is encouraging you to have the amount of muscle a bodybuilder has for your health. The great (and bad) thing about muscle bulk is, that if you have too much, train less, and your muscle will quickly reduce anyway. 

But what about ballet dancers? Yes, some sports require increased flexibility for the sport, so deserve more time spent. For true tissue resilience, dancers can complete many stretch-like movements with an external weight (which will have similar effects to strength training) Check out what the Australian Ballet has decided to replace stretching with here:  https://australianballet.com.au/blog/strength-beats-stretch 

We are not anti-stretchers. We are health promoters, and most people could reap the benefits of completing 10 extra minutes of strength training or aerobic training rather than 10 min of stretching, especially if the intention for stretching is to “reduce injury,” which strength training and aerobic training likely do better anyway. Complete stretching if you enjoy the feeling, but make sure you reach and exceed the physical activity guidelines of aerobic and strength training first. If your goal is injury prevention, flexibility should not replace strength training. 

You do not need to stretch before exercise if you don’t want to; just try some lighter version of the movement you are preparing to complete. For example, before going for a jog, run at a lighter intensity to start, or if you are about to lift weights, complete a couple of sets of the same movement at a lighter weight than your working set. Finally, when exercising, don’t be concerned about the initial perception of stiffness, as it does not represent true stiffness. Motion is potion!

Here are some ideas for switches you can make for stretches of different joints and muscles. Remember to complete them with a full range of motion, feeling a deep stretch with each repetition.

• Hamstring - Try a stiff leg deadlift or Jefferson curl

• Calves - Calf raises in the leg press machine or with feet on a step

• Quads - Deep squats or leg press, single or double leg

• Hip flexors- Rear foot elevated split squats

• Lower back- Jefferson curl

• Shoulder and chest- Chest press or Dumbell bench press letting the weight go past your shoulders

• Wrist - pushups