We are always told to stretch. Stretch if a muscle is sore or stiff. Stretch before or after a workout. Stretch in the morning or evening. I, myself, am guilty of suggesting it to my clients. In an article by Paul Ingraham, science writer and former Registered Massage Therapy in Canada states “stretching just doesn’t have the effects that most people hope it does. Plentiful recent stretching research has shown that it doesn’t warm you up, prevent soreness or injury, enhance performance, or physically change muscles. Although it can boost flexibility, the value of this is unclear, and no other measurable and significant benefit to stretching has ever been proven.”
In another article, Mr. Ingraham suggests that joint mobilization is the way to go. Mobilizations (or mobs), as a therapeutic exercise system, are best understood as “massaging with movement.” Active or Dynamic stretching are similar concepts. He states, “Mobilization exercises are easy to invent for yourself and nearly anyone can do them with only a small amount of instruction. To create a mobilization exercise, you need the following elements:
- the full range of movement of a joint, or multiple joints
- muscles lengthening and shortening
- easy and almost painless motion
- lots of repetition”
Mr. Ingraham recommends to: “Choose a joint, perhaps one closest to the pain if your pain is in a specific location, and begin to explore its range of movement. Which directions can you move it? How far? Start to move back and forth in the joint’s range. Visualize the muscles attached to it: are they shortening and lengthening? The muscles have to contract, not hard, but enough for metabolic activity. Imagine the muscle being squeezed out like a sponge every time it contracts. Picture the bones “stirring” your muscles.
If you are injured or in pain, usually there is some limitation to the movement. Find the “edge” of your range. Approach your limits, feel the edge, and retreat. Achieve results with repetition, not intensity.” Try replacing your daily stretching routine with joint mobilizations and feel the difference!
Trisha Schmalhofer, LMT and CranioSacral Therapist
Pain Relief Therapy | Massage | CranioSacral | Reiki 