Article Link Strength beats Stretch

[donnamp]

hi,

I came across this Article linked from The Ballet Based Movement January Newsletter.

https://www.latrobe.edu.au/nest/stre...eid=a5f16f6eff

It is interesting and somewhat matches my experience - I have been dealing w/ some hip pain and I find that doing strengthening exercises helps a lot more than stretching exercises.

Enjoy -

Donna

[Leonana]

Really interesting, thanks for the link. I remember when I first started exercising, I injured my left glute in a Jillian Michaels workout. She had you do a static stretch touching your toes at the beginning of the workout. I switched to different instructors, and they did more of a warmup and not a stretch, and I had less problems after that.

In Lift and Shift, Jessica Smith doesn’t recommend stretching right after a workout, but later in the day. She said some research shows that it can prevent building up muscle strength.

I also have read something similar to the article about the importance of both heavier and lighter strength workouts. I usually try to do both in a week. Justina Ercole mentioned that in a video, that low weight high rep is important for endurance. However, all those years of doing lighter weights increased my strength too.

I find I have to do some stretching in the evening, but usually 5-10 minutes is enough. I like to do a Jessica Smith yoga once a week, but those are more dynamic stretching. I did try a yoga workout once where you hold the stretch for a long period, but it wasn’t for me. I’m usually good about doing enough strength workouts, as those are my favorites. It’s cardio I have a hard time adding in.

[Pat58]

That is a surprising article! It contradicts everything I've learned about needing to stretch after strength training.

[Lorelai]

I like this article! I absolutely believe that my weak back muscles contribute to pain, because strengthening them has always helped. That said, I think improving flexibility and range of motion is helpful in conjunction with this... It's a good thing that I tend to gravitate towards the dynamic stretching side of things where stretching and strengthening are combined naturally. It's one reason why I love fusion workouts so much, I feel like they accomplish this. Then, once I've gained some endurance and strength, I might add in some slightly heavier weights when it's appropriate, for balance.

[txhsmom]

When I had a high hamstring pull last year, everything I read about rehabbing that injury indicated that strengthening was more important than stretching. In fact, the rehab program that I did had me back off of stretching.

Carol

[Negin]

Originally Posted by donnamp

It is interesting and somewhat matches my experience - I have been dealing w/ some hip pain and I find that doing strengthening exercises helps a lot more than stretching exercises.

Donna, thank you for sharing the article. That's an interesting and helpful read, and I'm bookmarking it to save as a reminder. It mentions dynamic stretching. Classical Stretch is dynamic stretching, right? I never pay much attention to the definitions and descriptions, but I assume that it is.

Sorry to hear that you're still having hip pain. I'm also still going through sciatic/PF issues, although it's improved quite a bit. Hopefully, we'll both have less pain soon.

[donnamp]

Hi -

Yes, I think Classical Stretch counts as dynamic stretching - in fact, I think that method exemplifies the point of the article since CS also works to strengthen while stretching.

I also agree about Fusion Workouts hitting both components of strength/stretch.

I think there is also a place for static stretching in our routines as well, but I think static stretching often gets confused w/ mobility exercises - which I think of more like continuously moving through full ranges of motion (like CS).

I do find that when my hip is bothering me from sitting if i stand up and do some leg lifts or glute squeezes or something like that (I should do crab walks w/ my band!) it relieves the pain more than doing a seated figure 4 stretch - which used to be my go-to.

Negin - I'm improving, but I need to be consistent if I slack on my handful of "PT" videos for too long I start having pain again.

I think ultimately we all need to find the balance that works for us - of stretching - strengthening - mobility, etc.

I personally do better with more mobility and strengthening than passive static stretches.

Carol - what did you think of the Ballet Based Movement Program? I'm thinking about it - but I also am not 100% sure how dedicated I'd be to doing it. I guess that right there is a sign I shouldn't buy it, LOL!

[Vantreesta]

Thanks for posting the link, Donna.

When I was a kid I used to sit in a deep straddle pose (near splits but not quite) when I watched TV after school and at some other times. My mom was always after me that I was going to hurt myself. As an adult now with both sides having hip impingement and high hamstring tendonitis, I often wonder if I had listened to her if I would have developed these problems at all, particularly the impingements. Stretching for me is sort of like breathing, natural and occurring almost without thought. I have always been extremely flexible. It's hard for me to accept the limitations my hamstring tendons now place on me. In 2009 I tore my left hamstring tendon and the labrum and ligaments in my hip from pushing into the splits that little bit past where my body said stop. Very dumb and cocky move. My physical therapist said my muscles needed to be stronger (especially my core) to support my natural flexibility or injuries will continue to occur. I believe Jill Miller also now promotes this concept after having her hip replacement, but I don't remember for sure. These days I still do static stretching but I try to hold myself back from doing those deeply or extreme. My hamstrings have taught me that. I wish I could have learned the lesson without lasting pain.

[fanofladyvols]

Great article...thanks for posting it, Donna!

[Negin]

Originally Posted by donnamp

I'm improving, but I need to be consistent if I slack on my handful of "PT" videos for too long I start having pain again.

Donna, thanks for answering my question re: CS.
Glad to hear that you're improving. Like you, I have to be consistent. Any time that I miss a day or two, I notice the pain and discomfort returning.