Ryan Phillips - could stretching our muscles be bad for us?

Hello and welcome to A Bit Of A Boost with me, George Anderson

 

I’m a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

 

There's a 'mild to moderate controversy warning' for today’s episode, as we get into the topic of stretching… not ‘the best ways to stretch’, but exploring the question ‘should we be stretching at all?’

 

As trainers we're taught the importance of stretching as part of a warm up routine to help avoid injury and to enhance the performance of your body during the workout.

 

Then at the end it’s essential to stretch the muscles to return them to their original length, reducing muscle soreness and tightness the next day.

 

Then of course it’s important to include developmental stretches in your routine so you can increase your joint range of motion and maintain flexibility through your life.

 

My guest today is Ryan Phillips, a personal trainer and Muscle Activation Technique (MAT) expert and in 2008 we sat side by side in our very first seminar on MAT at a fitness convention where we learned that maybe all wasn’t as it seemed with these so-called ‘rules’ about stretching.

 

For me it was interesting, for Ryan it was the start of a long journey into his education in MAT, and a successful practice that he now combines with personal training.

 

In our conversation today we start off by talking about some of the changes we’ve both seen in the fitness industry over the last 2 decades, and get into a topic I find fascinating which is why some people are ‘low responders’ to different types of exercise.

 

If you’ve ever wondered why some people get far better results than others despite doing the exact same training, this will give you some interesting insights!

 

And then we really get into MAT, what it is and even some simple ways you can start applying the principles today.

 

We discuss why, if stretching is so ineffective - or even BAD for us - it can feel so good?

 

Ryan explains what’s actually happening to our muscles and joints when we stretch, and the role the nervous system has to play in muscle tightness.

 

Ryan is a true master of the work that he does and his Instagram page @muscleactivation is packed with education, case studies and tip to help you move better, get stronger and reduce injuries.

 

Have a go at some of the exercises and movements that Ryan suggests during our interview, and notice what a difference it makes. 

 

As well as Instagram, you can connect with Ryan and find out more about his 'Get Activated™️ Programme of Isometrics' on his website:

https://www.phillips-fit-brighton.co.uk/get-activated

 

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Some of the research that Ryan mentioned in our interview is listed here:

 

Stretching myth 1 - stretching improves your sporting performance:

 

A 60 second stretch before a vertical jump test reduced performance (jump height) by 3.4%

http://www.ncbi.nlm.nih.gov/pubmed/24936897

 

Static stretching before running slowed down the initial 100m pace and jump height was reduced by over 9%

 

http://www.ncbi.nlm.nih.gov/pubmed/24905918

http://img2.timg.co.il/forums/1_150249330.pdf

https://journals.lww.com/nsca-jscr/Abstract/publishahead/Chronic_Effects_of_Static_and_Dynamic_Stretching.94938.aspx

 

 

Stretching myth 2 - stretching helps to prevent injuries:

 

A meta analysis of 60 different randomized control trials showed that stretching had no benefit to injury prevention what so ever.

http://www.ncbi.nlm.nih.gov/pubmed/24370993

 

 

Stretching myth 3 - stretching before/after exercise reduces muscle soreness:

 

No significant reductions in DOMS by stretching before/after exercise.

http://www.ncbi.nlm.nih.gov/pubmed/21735398

 

 

Stretching myth 4 - stretching increases range of motion in people with limited mobility due to contractures (chronically tight muscles):

 

"Stretch does not have clinically important effects on joint mobility in people with, or at risk of, contractures if performed for less than seven months. The effects of stretch performed for periods longer than seven months have not been investigated."

http://www.ncbi.nlm.nih.gov/pubmed/20824861

 

 

Stretching myth 5 - stretching your muscles makes them longer:

 

"After 6 weeks of static stretching, no structural change in muscle length was detected despite a significant increase in range of motion which can only be explained as being a change in tolerance to the stretch."

http://www.ncbi.nlm.nih.gov/pubmed/24856792 

 

 

Also, no structural change in fascial length after stretching:

http://www.jelectromyographykinesiology.com/article/S1050-6411(15)00063-2/abstract?elsca1=etoc&elsca2=email&elsca3=1050-6411_201506_25_3_&elsca4=Orthopaedics