Hosts Amy Hudson and Dr. James Fisher discuss all things stretching and muscle soreness with Dr. Dave Behm, author of The Science and Physiology of Flexibility and Stretching.

They cover the most common affliction, when it makes sense to stretch, and for how long you should stretch.

You’ll also hear expert insights on the correlation between stretching and strength, the different stretching approaches, and how they impact your sports performance, as well as a couple of fun facts you probably haven’t heard about…but that are backed by research! 

• Today’s episode looks at all things muscle tightness, stiffness, and soreness, as well as the key role of stretching. 
• Hosts Amy Hudson and Dr. James Fisher are joined by muscle physiology researcher and The Science and Physiology of Flexibility and Stretching author Dr. Dave Behm.
• Dr. Behm explains that, unlike what many may believe, it’s not just elderly people who should stretch – but everyone, since we start to lose flexibility by the age of five.
• In the Western world, low back pain is the most common affliction.
• The main cause for your lower back muscles becoming too stiff? Sitting for long periods of time…
• Dr. Behm provides a breakdown of the impact that being seated for too long has on your body (including the different areas it affects).
• Amy introduces muscle knots into the conversation, and Dr. Behm addresses the difference between muscle knots and general tightness.
• Dr. Behm touches upon the role of collagen, while Dr. Fisher shares his surprise that the hip flexors and pectoral muscles are not the most common pain Dr. Behm mentioned.
• Did you know that, at times, neck pain or headaches can be caused by your hamstrings being too stiff? That’s where the “meridian chain” comes into play.
• Research on so-called “global effects” or “non-local effects” show that stretching your shoulders makes your hamstrings more flexible, and vice versa – stretching your hamstrings makes your shoulders more flexible.
• Have an injury to your right hamstring? Don’t just be sitting around; stretching your left hamstring will help!
• The Cross Education Effect is the process in which, by training one side (e.g., your right arm), the other side (e.g., your left arm) gets stronger too. This has been known since the 1890s.
• Dr. Fisher and Dr. Behm touch upon foam rolling and a study that looked at the impact of doing a similar type of movement.
• A study carried out by Dr. Behm showed that it’s possible to get stronger by stretching on a regular basis and for several days a week (for a minimum of 15 minutes a day).
• There are differences between stretching during a pre-game warm-up routine and stretching to get a semi-permanent increase in range of motion.
• Dr. Fisher shares that the Exercise Coach now offers 20 or 40 minutes of coach-assisted stretching on top of the 20 minutes of strength training.
• Doing slightly too much stretching during your warm-up routine can impact your game or performance by 3-5%… but it can dramatically decrease the chances of you getting injured.
• Remember: stretching doesn’t prevent all-cause injuries, but it can result in a reduction in muscle and tendon injuries, especially with explosive-type activities.
• An additional benefit of stretching is the fact that, by doing it on a regular basis, you tend to get stronger at longer muscle lengths (the so-called force-length relationship).
• Amy talks about a piece of exerbotics equipment called The Crossfire and what it helps clients with.
• Numerous studies by Tony Kay have shown that doing eccentric resistance training has a very positive effect on range of motion as well.
• Dr. Behm discusses a current article he’s writing that focuses on the effect of stretching on relaxation.

Mentioned in This Episode:

The Exercise Coach – Get 2 Free Sessions!

Submit your questions at StrengthChangesEverything.com

Dr. Dave Behm

Memorial University of Newfoundland

Dr. Behm’s TEDx Talk: Stretching the Way We Think About Athletes

The Science and Physiology of Flexibility and Stretching by Dr. Dave Behm

Edward Wheeler Scripture 

Jonathon Fowles 

Prof. Tony Kay

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