The 4S Rule – Static Stretching Still Sucks
June 30th, 2010
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by Mike T Nelson · Filed Under: athletic performance
The 4S Rule: Static Stretching Still Sucks
For the long time readers of this blog, you will know I am not a fan of static stretching. While it will not kill you or make your patella fly across the room and knock someone out, I still put it at the bottom of my list of things to try.
Carson at Boddicker Performance had a great video awhile back about static stretching that got me thinking again about it.
I did a MS in Mechanical Engineering, so I am familiar with the whole mechanical properties and geek speak that goes with it as most of my classes were in biomechanics and solid mechanics. Solid mechanics is the advance study of how crap breaks. I do confess that I can’t remember all the little details (ok, most of the details) from my Advanced Mathematical Theory of Plasticity class other than it made my life hell at the time.
Why No Love For Static Stretching?
My biggest concerns are
1) Push Into the Stretch
Somebody pushing an athlete into a stretch with no regards for the response from their body (again, not saying the viewers here are doing that, just in general) is a very bad idea. I see videos of this all time and I have to shake my head about the risk/reward of doing it.
This just seems like a bad idea
I am sure there are probably some cases where it helps, but I don’t think the average trainer is skilled enough to do it and there are much much better ways to get athletes to move better. Pushing their limbs into an end range of motion and holding them there for a magical 5 count seems nuts.
2) What are you really teaching the body by stretching?
I believe you are teaching it weakness at an end range of motion.
Take any limb, push it to an end range of motion and hold it there until it gets “weaker” (yes I understand the differences in stiffness, vs flexibility etc).
I don’t want my athletes (nor myself) to be WEAK at END ROM.
3) Static stretching before an event reduces power output.
We don’t need more studies on this (see references at the end), but I see more and more studies on this all the time. Enough with the friggin studies, go find some better questions to ask.
Yes I know waiting or a dynamic mobility routine will change this, but if it decreased power and something else made them better, why would we waste time on static stretching?
4) Stillness = Rigid tissue
Thanks to Frankie for this one. Holding a stretch is stillness (no movement) at an end range of motion = more rigid tissue.
The body will adapt by increased the rigidity (stiffness) of the tissue. This is not a good idea. Scar tissue is more rigid and is a good work around, but not as good as the original tissue.
Everyone agrees that the hip flexors and especially the psoas are “short” and tight now in most athletes. How did they get that way? Probably from all that sitting on your butt you are doing (myself included in that one too).
It is just an adaptation to a shortened position (the hip flexors are shorter in a seated position). The body is ALWAYS adapting.
So why is it such a stretch (hahahaha, I make bad joke) to think that the body will not adapt to an end position of a static stretch? I agree you may “lengthen” the tissue a bit, but at what cost? What tissue properties have you altered?
Movement = more flexible “happy” tissue
Making flexibly tissue rigid is a very bad idea.
Big Can o’ Worms Opened Up- Bonus Item!
Isometrics are not much better either.
Long plank holds are teaching tissue to be rigid. Yes I understand all the studies that look at this, but it is also not very specific. When does an athlete ever stay in a plank position for 60 seconds at a time in a game? Hmmmm, how about never.
I understand that it is hard for many athletes to do long plank holds and they may shake like a leaf in a tornado and there is evidence that it may be a SCREEN for low back pain (reference McGill), but I don’t think athlete should be TRAINING this way.
I doubt a long plank hold will do crap for a fast volleyball spike in regards to core force transfer or a baseball player hitting a home run.
Low load, long duration movement has a very low chance of positively transferring to a very high output, short, explosive movement (hitting a baseball, volleyball serve/spike, etc)
We want the CORRECT tissue for the CORRECT job.
So If You Don’t Use Static Stretching, What Do You Use?
As I pointed out in this post on corrective exercise, I actually use exercise to correct issues. Go figure. But I don’t use tons of “corrective exercise work”
I have the athlete test the exercise (as shown in the Grip n Rip DVD) via range of motion and if it is good, the athlete is moving in the right direction. The exercise is then showing a positive adaptation (instead of a negative one where range of motion decreases). Simple.
Sometimes I will use some joint mobility work, but only when needed. I only get as fine as needed and start with gross movements first based on this post on Purposeful Joint Mobility
Correct exercise under load is a powerful stimulus.
Yikes, off my soap box I go.
Comments
What do you think? Do you use static stretching? Has it helped? What have you found that works?
rock on
PS
If you want to make the best progress of your life just like over 100 other people, pick up a copy of Grip n Rip today!
REFERENCES on static stretching
1. Avela J., H. Kyrolainen, P. V. Komi. Altered reflex sensitivity after repeated and prolonged passive muscle stretching. J Appl Physiol. 86(4):1283-1291, 1999.
2. Behm D. G., D. C. Button, J. C. Butt. Factors affecting force loss with prolonged stretching. Can J Appl Physiol. 26(3):261-272, 2001.
5. Church J. B., M. S. Wiggins, F. M. Moode, R. Crist. Effect of warm-up and flexibility treatments on vertical jump performance. J Strength Cond Res. 15(3):332-336, 2001.
9. Cornwell A., A. G. Nelson, B. Sidaway. Acute effects of stretching on the neuromechanical properties of the triceps surae muscle complex. Eur J Appl Physiol. 86(5):428-434, 2002.
10. Cramer J. T., T. J. Housh, G. O. Johnson, J. M. Miller, J. W. Coburn, T. W. Beck. Acute effects of static stretching on peak torque in women. J Strength Cond Res. 18(2):236-241, 2004.
11. Cramer J. T., T. J. Housh, J. P. Weir, G. O. Johnson, J. W. Coburn, T. W. Beck. The acute effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography. Eur J Appl Physiol. 93(5-6):530-539, 2005.
13. Evetovich T. K., N. J. Nauman, D. S. Conley, J. B. Todd. Effect of static stretching of the biceps brachii on torque, electromyography, and mechanomyography during concentric isokinetic muscle actions. J Strength Cond Res. 17(3):484-488, 2003.
14. Faigenbaum A. D., M. Bellucci, A. Bernieri, B. Bakker, K. Hoorens. Acute effects of different warm-up protocols on fitness performance in children. J Strength Cond Res. 19(2):376-381, 2005.
15. Fletcher I. M., R. Anness. The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. J Strength Cond Res. 21(3):784-787, 2007.
16. Fletcher I. M., B. Jones. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. J Strength Cond Res. 18(4):885-888, 2004.
17. Fowles J. R., D. G. Sale, J. D. MacDougall. Reduced strength after passive stretch of the human plantarflexors. J Appl Physiol. 89(3):1179-1188, 2000.
21. Knudson D., K. Bennett, R. Corn, D. Leick, C. Smith. Acute effects of stretching are not evident in the kinematics of the vertical jump. J Strength Cond Res. 15(1):98-101, 2001.
27. Marek S. M., J. T. Cramer, A. L. Fincher, et al. Acute Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Strength and Power Output. J Athl Train. 40(2):94-103, 2005.
30. Nelson A. G., N. M. Driscoll, D. K. Landin, M. A. Young, I. C. Schexnayder. Acute effects of passive muscle stretching on sprint performance. J Sports Sci. 23(5):449-454, 2005.
31. Nelson A. G., I. K. Guillory, C. Cornwell, J. Kokkonen. Inhibition of maximal voluntary isokinetic torque production following stretching is velocity-specific. J Strength Cond Res. 15(2):241-246, 2001.
32. Power K., D. Behm, F. Cahill, M. Carroll, W. Young. An acute bout of static stretching: effects on force and jumping performance. Med Sci Sports Exerc. 36(8):1389-1396, 2004.
34. Wallmann H. W., J. A. Mercer, J. W. McWhorter. Surface electromyographic assessment of the effect of static stretching of the gastrocnemius on vertical jump performance. J Strength Cond Res. 19(3):684-688, 2005.
35. Weir D. E., J. Tingley, G. C. Elder. Acute passive stretching alters the mechanical properties of human plantar flexors and the optimal angle for maximal voluntary contraction. Eur J Appl Physiol. 93(5-6):614-623, 2005.g
Comments RSS 
Quick question before I jump to conclusions. Are you saying that even outside of a pre-training environment static stretching is a bad idea?
Leigh Peele is in the house! Sweet! Nice work on the Fitcast!
The short answer is yes. Most of the data is pre training and post training is still up in the air. I just think there are much better methods.
Thoughts?
rock on
Mike T Nelson
So there are no instances where you would even use static stretching to correct imbalances? For example, if someone is suffering from too much posterior pelvic tilt, you wouldn’t even recommend stretching the hamstrings statically? What would you do in this scenario, just mobility drills and actual lifting?
I’d agree static stretching is not a top priority, but even if it doesn’t significantly improve performance in most cases, I doubt it could significantly decrease performance either.
Also, while it may not be a top priority for lifters, I can tell you from personal experience that it makes a huge difference for distance runners. Back when I used to run cross country, forgetting to static stretch before/after runs would always leave me with massive knee pain. So I’d definitely say that there are certainly times in which it can be used for good.
Zach,
Thanks for the comment!
I have not used it in the past several years at all to be honest, even for severe imbalances.
I am not too concerned about pelvic tilt either, unless it is causing them an issue. I would test them and see if we change it, do they move better. If yes, then it may be an issue. If no, then currently it is not an issue.
Not everything that is “wrong” needs to be fixed right away. Doing so could make issues worse as the body is all connected.
An extreme example is seeing some bubble gum in a damm of water. Hmmm, we don’t need that here and next thing you are covered in water as the damm breaks.
Hmmm, you don’t need this scar tissue here in your elbow, so lets just create some pain and break it up. The scar tissue is there for a REASON. Find the REASON (root cause) WHY it is there.
At best, static stretching in regards to performance is probably more neutral. Still not a great investment of my time, given all the other things I could do.
Most distance runners need to have their gait (movement) cleaned up before they go hammer long distances. Nobody wants to hear that though, so they push through pain (bad idea) until they break.
If you have to static stretch to get ready to run, I would argue that running may not be best for you at that time. Find out the root cause and don’t look for band aid approaches to fix it.
Simply test your ROM as shown on the Grip n Rip DVD (http://www.grip-rip.com/?AFFID=29921, yes I do make a few clams off it) Good-go run and retest. No good–try something else
Let me know if that is helpful or perhaps I pissed everyone off now!
rock on
Mike T Nelson
Hi Mike
As always I love that you are thinking outside the box. I do use static stretching but as a recovery tool only. I like to use some gentle (and I do mean gentle) stretches post workout to help lengthen and relax the muscles (and the mind) after a session. I beleive it has helped with our recovery and ability to back up the next day.
From a movement and performance aspect I wouldn’t use them though as like you, I think there are definitely better ways.
Also I don’t think planks are all bad but I like to do them with added resistance (weight vest) once people start being able to hold the position longer than 45-60 seconds.
Mike,
I practice Yoga along with strength training. It’s my opinion that most yoga poses done properly require incredible core strength, flexibility and balance. Most yoga requires static stretching and holding a pose requires tremendous strength at the end of ROM. The poses are also isometric so how does this fit in with your train of thought.
Thank God someone else besides me agrees that doing Planks suck!!! I absolutely HATE them & don’t ever feel better after doing them. In fact it feels as if I put my entire body out of wack when I do it, and yes I’m strong enough to hold it for a minute in the proper position. I just think they’re dumb and not effective, at least now a professional agrees with me.
I have never liked or promoted static stretching,partly instictively and partly because of what I see in practice with my clients and what I read. I am often picking up the pieces of exessive stretching practices!
It may be simplistic to say, but I can always manage a toe touch in forward bending after, say my KB class, when I cannot at the begining without strain and discomfort.
Dynamic exercise (and the eccentric stretching it gives naturally) seems very effective to me.
As for pelvic tilt, I agree – look for the root cause; it may be from lower limb problems of all sorts. There may be internal pelvic structural issues. You cannot sort out true clinical problems with one modality only – that’s why there are therapists, trainers, advisors,………………. etc, and they need to work together.
So, nice post Mike and keep up asking the questions.
Why do animals stretch then? They must not have read the studies.
@Joe
I don’t think animals stretch to become more limber right before they are attacked by a predator. Just about the only time I ever see an animal stretch is when they are getting up and just kind of grawgy. Kind of like when I wake up in the morning and yawn. Sure, I’ll raise my hands overhead and stretch, but it’s not because I’m getting ready to go take a shower.
@Joe Tebbe
I went to yoga for the first time ever last night. It was a beginner class, but I did every “advanced” variation there was. Other than sweating out a gallon of sweat because it was 99 degrees in there, I really have no idea what I was suppose to accomplish.
In general. I don’t static stretch. Ever. I really don’t see why I need to. Flexibility? I think I’m pretty good in that department. Need proof? Reading this post inspired me to make a video:
http://www.youtu.be/rsBB4AD1Vk4
Hmmmm….not sure if that link works. Maybe this one?
http://www.youtube.com/watch?v=rsBB4AD1Vk4&feature=youtube_gdata
I was also wondering about the yoga stretching. I started to yoga for the muscle spasms in my back which has really helped.
The other thing I was thinking is that I do some DC training at certain times of the year. With DC, you extreme stretch directly after training each specific muscle group.
Hi there Jack! Great to hear from you!
I think there may be a benefit to static stretching post training. I am not sure it is the static stretching though, but a relaxation state moving back to more parasympathetic tone and as Dr. Lowery says “colling your jets” post training.
I can’t prove it yet, but I think the faster you can transition from high intensity to low intensity the better off you are
rock on
Mike T Nelson
Hi there Joe!
I think there may be benefits to yoga and many positions are hard to do for sure.
The key questions is “is it making you better and closer to your goals”
How are the deadlifts coming? Were you able to get in to see Brad “No Relation” Nelson?
rock on
Mike N
Thanks for the kind words Andrew and good thoughts.
Excessive stretching does not seem to be good in my experience either.
Rock on
Mike T Nelson
Joe,
I have seen a tiger read a stretching study and he fell asleep! ha!
Animals do stretch, but for VERY short period of time. I have never seen my dog do a 30 min stretching routine, or even 1-2 minutes.
rock on
Mike T Nelson
Good stuff Dave! Thanks for the video. Have fun at the Cheesehead Bootcamp!
Rock on
Mike T Nelson
Hi there Tim! Thanks for the comment!
Any idea why you have muscle spams?
I am familiar with the concept of more fascial stretching done in DC type training. I personally don’t think it is the best method for various reasons. The studies done it were also with birds with chronic weighting of the wings; so not sure that translates over to humans.
thoughts?
Rock on
Mike T Nelson
One thing I didn’t do with DC is run a few cycles of it without the extreme stretching to see a difference. Hmmm, maybe that’s in experiment for the future.
The muscle spasms could be from hurting my back about 10 years ago, or it could be do to my degenerative dics. All I know is the combination of yoga and my chiro has my back feeling much better.
Static stretching is an interesting and intensely debated topic! Thanks for your firm and bold stance.
Hi Mike,
Could you tell me more about the adaptations done when sitting a lot? What is it exactly that is adapting and how? Is it the muscles, the ligaments, the fascia or the nervous system that adapts to the situation? I’d be very interested to here some more about this. Thanks
Mike,
So you agree with me that animals do stretch?
Catching up on some reading today. I wrote a chapter on some flexibility stuff (way back in ‘95 http://www.amazon.com/Hughston-Clinic-Sports-Medicine-Book/dp/0683003976) so thought I’d throw in my 2 cents to a dollar!
1. I never thought too much about the partner stuff. Didn’t like it doing martial arts, physical therapy school or anytime else. Over time it can be effective if someones’ goal is to gain flexibility but that’s about it. Of course some like to hold for 5 some 15 an on up. Necessary? No.
2. At end range you are making it weaker…at that point in time and perhaps a bit longer. However if an available range has been created it can become stronger with correct exercise. Bunch of possibilities here.
3. Agreement in total here. There have been studies ad nauseam to show how power decreases. Waste of time.
4. While I would agree that stillness could equal rigid tissue in the case of static stretching the amount of stillness if low compared to the amount of time you sit on your butt. “Stillness equals rigid tissue” is more ad copy than a truism.
The body is made to move…as well as stay still. Muscles are made to generate force. So you have the concentric, eccentric and yes isometric force.
So do the isometrics contribute to performance? As you state probably not in the sports you name…perhaps maybe in wrestling, Jiujitsu.
If I remember correctly McGill also doesn’t recommend long term holds because of some studies on tissue ischemia.
___________
And for some of the other comments: Animals do stretch. But they don’t stretch to “enhance performance”. You never see a cat or dog stretch before they chase something. They just do it. By the same token whatever animal they chase don’t stretch first either.
There was something I read many years ago that animals moved/stretched anytime after being stationary. That movement/stretch essentially “set” their muscles for the rest of the day…just in case they had to chase or run away from something.
_____________________
Great stuff here dude!
Thanks Jacob! I appreciate you stopping by!
Rock on
Mike T Nelson
Tim,
The adaptations to sitting are generally “tighter” hip flexors and weaker glutes—-it is just the body adapting to a seated position. Your glutes are not doing anything while seated, so if you don’t use it you lose it.
As for what adapts, I would say all of the above, although it probably occurs at different rates.
Let me know if that answers your questions
rock on
Mike T Nelson
Joe,
I guess they do stretch, but it is very very limited and as Dave said it is brief and only just when they get up.
Rock on
Mike T Nelson
Hi there Bill. Thanks for the comment! I did not know you were a closet stretching guru? Although I could not open the link for some reason.
Yes, I think the correct exercise (s) can increase strength at an end ROM. That is the goal.
Not sure how stillness equal rigid tissue is ad copy?? I don’t sell any stretching products since I don’t think it is the best use of time.
Yes, isometrics can contribute to performance for sure, but when you look at most isometrics they are very very short. The isometric on a squat done at a fast speed is very short. The isometric is important there for sure, but it is short, not long.
Some other sports may use longer isometrics in various positions, but this is not extremely common. The specific considerations of your sport must always be accounted for.
From what I have seen of McGill’s stuff directly from him (and I have not seen all of it), he only uses long isometrics as a screen. Others that cite McGill seem to use longer isometrics though.
Yes, animals only seem to “stretch” once they first get up.
Rock on
Mike T Nelson
Mike, I have some more questions.
Do you think there has to be tension in order for the adaptation to happen? Or is it enough to squat 8 hours a day (having a short psoas but without tension) to get this adaptation?
Is there a way to sit without getting short hip flexors?
Which adaptation (nervous system, muscle tissue, fascia, ligaments) is the biggest player? Is the nervous system telling the muscle to get long, but there is for instance extra fascia produced so the muscle can’t get longer? Or is it the nervous system that has learned not to lengthen the muscle (which sounds weird)? Or has the muscle tissue really gotten shorter (sounds weird as well)?
How can one reverse this and how long can it take?
I have back problems and probably short hip flexors so I’d like any information you got. Thanks.
Tim,
I don’t think there needs to be tension to get adaptation, although that is one method.
In general, the best solution to counter act sitting is to do the opposite–stand up, move around, move your arms out to the side, palms up, et
Honestly, I don’t know which is the limiting factor as they are all so inter-related.
I can tell you that from my experience and from others that heavy lifting that tests well (biofeedback) seems to “hold” much longer the better you move. I can now site for longer periods of time without issues than I could before.
Heavy weight (intensity) seems to signal the body to “hold” those adaptations longer.
Hit me up via services/contacts that top if I can help in any way
rock on
Mike T Nelson