FPF Show Episode 4: Evidence Based Guide to Stretching

By Nichole Bonner

October 14, 2021

Stretching is a pretty hot and complicated topic.  I think this is mostly because we’re figuring out that stretching doesn’t really do what we once thought it does.  For example we’re learning now that stretching isn’t really the best tool for reducing your risk of injury.  We’re also learning that stretching generally isn’t changing the structure of our muscles and the changes are more likely due to adaptations in our nervous systems.

We’ve also figured out that holding a static stretch (especially >60 seconds) will actually decrease strength and performance.  This has led people to start using more dynamic warm-up and foam rolling in their flexibility routines as an alternate.  Alternatively, ballistic stretching has been shown to help improve vertical jump performance when performed prior.  You can see it starts getting a bit complicated…

However, I still feel strongly that there is a place for stretching in some individuals.  In today’s podcast we go over some helpful evidence on the best types of stretches and how to practically implement stretching into a comprehensive mobility program.  Enjoy!

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Show Notes / Relevant Articles:

  1. The Ultimate Front Rack Mobility Guide
  2. How to Assess and Correct Overhead Mobility Limitations
  3. The Ultimate Guide to Squat Mobility
  4. Thomas E, Bianco A, Paoli A, Palma A. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Int J Sports Med. 2018 Apr;39(4):243-254. doi: 10.1055/s-0044-101146. Epub 2018 Mar 5. PMID: 29506306.

That’s it!