29: Stretching, the Myths & the Research

When it comes to stretching, many things have gone in and out of style. There are still plenty of myths and misconceptions out there and there is still a lot we don’t know. To complicate matters even further, stretching is one of the more confusing areas of research because the terminology, application and even results in stretching studies vary greatly.

In this episode, hosts Tiffany and Katja talk about the myths and the research on stretching, different types of stretching, using stretching before or after exercise or yoga, and how stretching really is a whole body affair.

Listen in to learn when to incorporate stretching into your fitness routine, how to better analyze new research on stretching, what tissues are actually targeted when we stretch, and how our nerve tissues can limit range of motion.

“The frequency is more important than the duration when we’re talking specifically about long-term changes in range of motion.” – Tiffany Cruikshank

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“We have to stay open to our experiences and our students’ experiences because that ultimately is the truth.” – Tiffany Cruikshank

Show Notes:

• Major types of stretching [3:19]
• Tips for analyzing stretching research [5:31]
• The lingering debate over benefits of static stretching [9:38]
• Frequency and volume of stretching and range of motion [13:12]
• Static stretching duration and sports performance [20:47]
• What tissues do actually give us the sensation of a stretch? [28:01]
• How nerve tissues can limit range of motion [37:49]
• Aspects of aging and stretching [40:00]
• Longer stretches, inflammation and hydration of tissues [45:00]
• Myofascial release as it relates to range of motion [46:45]
• How to support athletes [53:04]
• Stretching and arterial stiffness [56:39]
• Stretching as a whole-system affair [62:10]

Links Mentioned:

• Watch this episode on YouTube
• Stretching Resources Doc
• Yoga Medicine Podcast Episode 12: Hip Mobility, How Much is Enough?
• Functional Anatomy Online Course with Yoga International
• Yoga for Athletes Teacher Training
• Yin & Meditation Yoga Teacher Training
• Myofascial Release Training
• Nervous System & Restorative Yoga Teacher Training
• Yoga Medicine Online Guest Teacher
• Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga

“If we can stretch it, do we need to stretch it?” – Tiffany Cruikshank