In a New York Times article about stretching, Gretchen Reynolds reported on the largest study ever conducted on the effectiveness of stretching. The results showed that…
Stretching makes no difference one way or the other as far as injury prevention is concerned.
The percentage of those runners assigned to do 20 second static stretches before every run, was identical to the group assigned to the “no stretching” regimen. The study was conducted over the course of three months.
Dr. Ross Tucker, a physiologist in South Africa and co-author of the Web site The Science of Sport said, “There is a very important neurological effect of stretching. There is a reflex that prevents the muscle from being stretched too much.” This is what Hanna Somatic Educators have taught their clients for years: the reflex Dr. Tucker refers to is called the “stretch reflex.” It is invoked by static stretching, and induces the muscle to contract back against the stretch, in effect making it tighter than it was before. This is a reflex that protects the muscle from trauma.
Reynolds goes on to write:
Dynamic stretching, or exercises that increase your joints’ range of motion via constant movement, does not seem to invoke the inhibitory reflex of static stretching, Dr. Tucker said. When “you stretch through movement, you involve the brain much more, teaching proprioception and control, as well as improving flexibility.”
Pandiculation improves muscle function at the level of the central nervous system.
Hanna Somatic Educators have been teaching students for decades not to stretch to change muscle length, but rather to pandiculate. Pandiculation is a brain reflex action pattern that animals do – often up to 40 times a day. Next time your dog gets up from rest, watch what he does: he’ll put his front paws out and contract his back as he relaxes his belly in a yawn-like lengthening. He may even do the same with his legs. This “wakes up” the muscular system at the level of the brain and ensures the the brain is always in control of the muscles.
The action of pandiculation restores muscle length, function and brain level control of muscles and movement as it re-educates all movements of a muscle: concentric, isometric (when you hold the contraction for just a second) and eccentric. The brain “takes back” that part of the muscle’s length and function that it had lost voluntary control of – the part that was “stuck” or full of tension. Pandiculation sends a strong signal to the sensory motor cortex, which in turn serves to “reboot” the function of the muscles for greater sensation, motor control, balance, proprioception, and coordination.
Pandiculation of over-trained and tight muscles can prevent knee, hip, and back injuries when running.
Phil Wharton, well known author of the Wharton Stretch Book, now agrees that contracting a muscle first, then moving it through its range of motion is much more effective than simple, static stretching. Dynamic stretching, however similar to pandiculation, is not the same as pandiculation, nor is it as effective. The key to freer movement in any sport or activity is freedom of movement in the center of the body. If you don’t release and re-pattern the large muscles of the center – from which all movement originates – you will experience only short term improvement. Think of an animal, first contracting its back muscles, then slowly and deliberately lengthening them only as far as is comfortable for them to go – then doing the exact same thing with the muscles of the front of the body.
You may have a favorite athletic stretch; explore a way to pandiculate it: tighten into the tight muscles first, then slowly lengthen away to the end of your comfortable range. Then completely relax. This can be done with hamstrings, quadriceps, waist muscles, triceps, biceps, you name it!
Here is a short video that shows a couple of easy pandiculations you can do prior to your run. Try them out and see what you think. To learn these and other Somatic Exercises that can teach you to reverse your pain and regain freedom of movement, click here.