Stretching is Not Enough

If you feel like you've been stretching a tight muscle forever and not making progress, you're not alone.  Most people do static stretches and some myofascial release (foam rolling), either on their own or in stretching or yoga classes.  These are valuable techniques but they may not be enough to get the results you want and may not target you individualized needs.

Muscles become tight from extended periods of sitting and repetitive motion.  Remember isometric exercises?  Exercises where you hold a muscle in a contracted position to strengthen it?

Sit in front of a computer for extended periods of time and you're doing isometrics.  Literally strengthening and shortening the hip flexors, upper trapezius, chest lats, and anterior shoulder muscles.  At the same time, you're stretching and lengthening the glutes, middle trapezius and rhomboids and shoulder external rotators.


If a muscle is tight and short, the antagonist or opposite muscle is extended and relatively weaker.  That's why static stretching and myofascial release is not enough.  A flexibility programs needs to include active stretches and eccentric (negative phase) strengthening of the tight muscles and strengthening of the antagonist muscles .

The charts below show some examples of complete flexibility programs for common complaints.  Additional illustrated programs are available on my website at programs.caryraffle.com.

Unlike classes which take a one-size-fits-all approach, when we work together, we can personalize a program to your specific problem muscles, needs and goals.  We also will ensure proper form and exercise selection.

Contact me  if you have any questions or want to set up some sessions to develop your personalized program, or visit TrainerCary.com for more information.

Tight Calves - Plantar Fascitis - Achilles Tendinitis
Myofascial Release	Calf with foam roller, medicine ball, barbell, other implements Bottom of foot with lacrosse ball or frozen water bottle
Static Stretch	Calf
Active Stretch - Eccentric Strengthening	“Reverse calf raises” or heel drops - emphasize the “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	Heel raises to strengthen the anterior tibialis (opposite or antagonist muscle to the calf)

Tight Hip Flexors - Often with Arched Back and Knee Pain
Myofascial Release	Quads and hip flexors foam roller and medicine ball especially at the inguinal crease (hip)
Static Stretch	Quadriceps and Psoas, kneel with raised arm to lengthen Psoas
Active Stretch - Eccentric Strengthening	“Butt Raises” on floor or stability ball -  emphasize the “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	“Butt Raises” Glute strengthening exercises including single leg press and squats, hip extension, lunges

Rounded Shoulders - Often with Shoulder or Neck Pain
Myofascial Release	Chest/pectorals, anterior (front) of shoulders and lats with foam roller or medicine ball
Static Stretch	Chest stretches
Active Stretch - Eccentric Strengthening	Unweighted reverse fly, weighted reverse fly -  emphasize  “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	Scaption and Reverse fly - ensure shoulders are retracted, on reverse fly emphasize the negative phase when retracted Shoulder external rotation Close grip row, emphasize the “eccentric” or negative phase and isometric contraction when retracted At least a 3:2 ratio of back to chest exercises

Elevated Shoulders - Often with Shoulder or Neck Pain
Myofascial Release	Upper Trapezius, Lats, Rhomboids with Roller or medicine ball
Static Stretch	Neck Stretch - Sternocleidomastoid, Levator Scapula
Active Stretch - Eccentric Strengthening	Scapular Depression - “Reverse Shrugs” on a seated dip machine or dip bar.  Keep elbows straight, raise and slowly lower the shoulder carriage.  emphasize the “eccentric” or negative phase and isometric contraction at the bottom
Reciprocal - Antagonist Strengthening

Tight Low Back - Often with Arched Back
Myofascial Release	Hip flexors, quadriceps, lower back, lats, piriformis
Static Stretch	Lats, cobra for abdominals, piriformis
Active Stretch - Eccentric Strengthening	“Butt Raises” on floor or stability ball -  emphasize the “eccentric” or negative phase and isometric contraction
Reciprocal - Antagonist Strengthening	“Butt Raises” Glute strengthening exercises including single leg press and squats, hip extension, lunges Reduce “Crunches” instead incorporate planks, single leg exercises and other deep core strengthening exercises

Can Kettlebells Relieve Back Pain?

Beware the sound byte, like this recent New York Times headline Turning to Kettlebells to Ease Back Pain.

The actual study compares Danish workers who did 2-3 [PROFESSIONALLY SUPERVISED, PROGRESSIVE INTERVAL TRAINING] sessions with kettlebells a week to those who were "encouraged to exercise" and concludes that kettlebells reduced neck, shoulder and low back pain.

The same effect from strength training is well known, and the Times article links to a large scale study that shows resistance training helps reduce musculoskeletal pain.

Mentioned in the article, but missing from the headline: "kettlebells can be difficult to control, it's important to learn proper form from a certified instructor."  Kettlebells may be an effective part of a fitness program for some people, but done incorrectly there is a high risk of injury, especially to lower back and other gym members. That's why many gyms don't allow members to use kettlebells without supervision.

Like any fitness program, the first step with kettlebells should be an assessment.  To avoid risk of injury - especially to the lower back - you need to have sufficient flexibility through the hips and back. in many cases, flexibility training or preconditioning without kettlebells may be advisable.

Similar or better results may be obtained without use of kettlebells, using traditional strength training programs that entail less risk and have more scientific research behind them.