The Truth about Stretching: What’s actually going on when we stretch?

When it comes to improving flexibility, many of us can fall into the trap of stretching (and even over-stretching) thinking that it’s going to make us more flexible. The truth is that it may not be! Stretching without understanding the science behind it can sometimes create less flexibility and even lead to injury. Let’s clear up some common misconceptions about stretching so that you can stretch smarter - not harder.

Woman stretching hamstring

Should You Stretch Before Exercising?

If you’re in the habit of holding long static stretches before exercise or an intense training session, you might be doing more harm than good. Research shows that static stretching (>60 seconds) before activity can actually reduce power, stability and muscle responsiveness - all of which are essential when you’re about to do an exercise session.

But why? Static stretching encourages a muscle to relax into a lengthened position, which can temporarily decrease its ability to generate force quickly. Stretching creates more distance between the cells of the muscle fibres (called myosin and actin) actually making it more difficult for a muscle to contract. Imagine stretching your hamstrings (back of your legs) for several minutes, then trying to jump as high as possible straight afterwards. Your muscles won’t be able to fire as efficiently, and your jumps can feel sluggish or challenging.

The good news is that static stretching isn’t all bad. Static stretches can be helpful for improving flexibility when applied in the correct context. Research shows that positive gains in flexibility can be made with long static stretches, particularly when applied consistently over time, with higher repetitions per session and longer duration stretching.

Does Stretching Actually Make Muscles Longer?

A common misconception in flexibility training is that stretching physically lengthens your muscles and then keeps them there. While muscles do physically lengthen, they don’t necessarily stay physically lengthened once you come out of the stretch. Your muscle being physically longer is not what helps to reduce the ‘tight’ sensation that you feel (that prompted you to stretch in the first place!). Instead, stretching works on your nervous system to change how it responds to movement.

Our brain is primed to protect us, it has a ‘resting point’ for each muscle where it has determined is the ‘safe zone’. The ‘safe zone’ allows for the muscle to lengthen a little bit before we experience a reflexive pull or sometimes even a muscle spasm to prevent us lengthening further. This is how our brain keeps us safe, and how we maintain smooth event movement.

When you hold a stretch, you’re training your nervous system to allow your muscle to relax in that extended position. Over time, your body learns to recognise that this range of motion is ‘safe’, reducing the reflexive tension that normally pulls you back from that range. This is why consistent stretching over time can improve flexibility - not because your muscle fibres are literally growing longer, but because your brain is allowing you to access more movement range.

What’s That Buzzing?

If you’ve ever felt a buzzing, tingling or electric-like sensation while stretching, there’s a good chance that it’s coming from your nerves being stretched - not just your muscles. Like muscles, nerves have a certain amount of mobility and flexibility. But when they are put under excessive tension (like in a sustained stretch), they can signal to the brain that they are not loving this lengthened position.

While some mild nerve tension is normal in stretching, constantly chasing the buzz, and stretching to enhance that feeling isn’t a good thing. Instead of making progress with your flexibility training, you could be signaling to your nervous system that this range of motion is ‘threatening’, causing it to tighten up rather than relax over time. The goal is to teach your nervous system that a lengthened position is safe, not push it into panic mode! If you experience intense or persistent nerve sensations when stretching, try easing off the stretch or incorporating nerve gliding exercises to help improve mobility without overstressing the system.

So, What’s the Best Way to Stretch?

If you’re looking to improve flexibility without compromising strength, try this approach:

• Use dynamic stretching before exercise - think leg swings, hip or arm circles, spinal rolls or controlled lunges to prepare your muscles for movement.

• Incorporate active flexibility exercises, like strength based holds and resistance training, to improve your strength and control in a stretched position.

• Save static stretching for after class or during cool-downs if you’re preparing for rigorous activity, when your muscles are warm and won’t have the demands of explosive movements directly after it.

• Prioritise mobility training, which includes joint strength and stability, rather than just passive stretching.

Remember: it’s not about forcing your muscles to be longer, rather it’s about helping your brain to feel safe in new ranges. Smarter stretching = better movement. Happy Stretching!