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. 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 The Efficacy of Stretching Exercises on Arterial Stiffness in Middle-Aged and Older Adults Connect with Katja Bartsch: Facebook | Instagram | Kalamana Yoga | YM Online Guest Teacher You can learn more about this episode, and see the full show notes at www.YogaMedicine.com/podcast-29. And you can find out more about insider tips, online classes or information on our teacher trainings at www.YogaMedicine.com. To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.