Recently, I was asked two questions that both have a similar answer. The questions centered around how to improve flexibility for surfing and what to do in a post-surf routine. There are many types of stretching, but in this post, I’m going to stick to postural holds intended to create myofascial creep.
This is very different to PNF/contract-relax stretching. While that can be useful in other ways, it doesn’t really stretch anything. It works more by tricking the nervous system into opening joints through relaxing facilitated muscle spindles. Got it? Myofascial creep really only occurs after 120 seconds (or more) of stretching a muscle, because fascia is pretty tough stuff. It has been described to me as being more plastic than elastic.
There are three main reasons why I don’t stretch before surfing or exercise: you are generally too cold to elicit an effect. Stretching a cold muscle isn’t the greatest idea. The second reason is that it sedates the nervous system, so your surfing will suck, and third (and most important), a sedated nervous system can leave you prone to injury.
I have written about this at some length before here, along with a dead simple warm up here that you can do to replace stretching.
Stretching after surfing or exercising is a different story. Your body is warm enough to elicit an effect. If you want to actually stretch, it’s much more effective stretching a warm muscle. It also doesn’t matter if you sedate your nervous system, unless of course you have more heavy lifting to do. Thirdly, it helps improve the health of your tissues and length tension relationships of the joints. Those are good things.
I know this sounds pretty basic, but you only really want to stretch the tight parts of your body. Stretching everything is akin to taking an out of tune guitar and loosening every string, yet it is surprising how many people continue to do this. Sometimes getting yourself into a desired stretching posture and feeling for a moderate degree of therapeutic discomfort can be a sufficient method of assessment for this. If it doesn’t feel tight, leave it alone.
In the video above, I take you through the most effective stretches I use with clients for stretching the hip complex. Pay close attention to the subtle postural cues. This involves stretching the hips in internal and external rotation, as well as the hip flexors and extensors. You will commonly know these as your butt, hips, quads and hamstrings.
To get a good myofascial stretch, sink into these postures for two minutes, then work your way up to three minutes. Do it on each side that feels like it needs it. Don’t be surprised if one side is naturally tighter than the other.
It’s important to never force a stretch. Simply relax into whatever your body gives you, and with repeated effort you should start to notice improvement, even if it’s only a gradual. Stretching can be pretty boring, but if you like to use this as a meditation, go for it.
For a much more effective and targeted treatment of muscular adhesions, I would also strongly advise finding a gifted manual therapist in your area. What might take you a week to achieve, they may deal with in minutes. The best way to find such a therapist is generally on recommendation. Ask around.
But is stretching on its own useful for creating flexibility? Personally, I don’t think so – but it’s a useful first step. I won’t get into it here, but for more information on why that is, please read my blog post here.
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Post or pre-surf stretch? Photo: Aloha Surf Journal
