I love prancing. No, not this prancing, I mean prancing on the Reformer. ;)
It feels gooood. It’s one of those stretches I love and am happy to do in any Pilates class. Side bends or hamstring stretches on the other hand make me want to run away… and I hate running! It’s not that those stretches hurt, per se, they are just really uncomfortable. They usually make it hard for me to breathe and sometimes a little nauseous. I definitely don’t seek them out.
Stretching is insanely good for you. (This study specifically looks at its effect on mood in middle-aged women.) Without realizing it, many of us start our day by stretching before we even get out of bed. Involuntary stretching of your muscles is called pandiculation. It’s a behavior seen in most types of animals to relieve muscle tension. Stretching releases endorphins, which are chemicals that improve your mood and reduce pain by activating the parasympathetic nervous system, helping you relax and feel calm.
When a stretch feels good, it’s often because it’s targeting muscles that are tight or have a limited range of motion. A gentle, sustained stretch can help to:
- Increase flexibility: By lengthening muscles and increasing joint range of motion, stretching can make everyday movements easier and more comfortable.
- Reduce muscle tension: Tight muscles can lead to stiffness, pain, and even injury. Stretching can help to release that tension and promote relaxation.
- Improve blood flow: Stretching can increase circulation to the muscles and perhaps to better heart health by reducing arterial stiffness.
- Enhance body awareness: Stretching can help you to become more aware of your body and how it moves, which can improve posture and coordination.
It got me wondering why I enjoy and even crave some stretches, but would avoid others at any cost. And does my dislike mean I probably need to do them even more?
A combination of physiological, neurological, and psychological factors influence our preference for certain stretches over others. Here are some key reasons why this happens:
- Muscle tightness & flexibility: Muscles are not inherently elastic, and so you have to build up a tolerance through a regular stretching practice. If a muscle is particularly tight or restricted, stretching it might feel uncomfortable or even painful. Conversely, stretches targeting muscles that are already relatively flexible may feel good. Flexibility also decreases as we age, so that can contribute to the discomfort.
- Neuromuscular Responses: Your body has stretch receptors called muscle spindles that detect changes in muscle length and tension. If a stretch is too intense or sudden, these receptors trigger a protective reflex (myotatic reflex), making the stretch feel unpleasant. Past feelings of danger or threat can trigger this nervous system response as we’ll see more of below.
- Psychological & Emotional Factors: Personal experiences, mood, and mental associations with certain stretches can affect enjoyment. If a stretch has caused pain in the past, you might develop an aversion to it. Past trauma and mood disorders like anxiety and depression can cause physical tension in your body, especially the hips, that can be uncomfortable.
- Prior Injuries & Sensitivity: Past injuries or trauma can lead to chronic pain that may make certain stretches feel painful or uncomfortable. Scar tissue and nerve sensitivity in these areas can heighten discomfort. A 2018 review in Pain Medicine suggested that individuals with chronic pain conditions are more likely to find stretching uncomfortable due to heightened sensitivity in affected areas.
- Stretching Technique & Execution: The way a stretch is performed (static vs. dynamic, passive vs. active) can greatly influence how it feels. Some people prefer the controlled nature of static stretching, while others enjoy the movement involved in dynamic stretching. Some research shows that dynamic stretching is often perceived as more comfortable before workouts, while static stretching is preferred after workouts.
So, in answer to my question of whether discomfort means I need to do more stretching: I need to listen to my body. I need to do more stretching in general, and recently went to Terree’s release workshop to be more intentional about it. It. Was. Awesome. But whether I’m in class or at home, if something “hurts so good,” that’s great! If it just feels uncomfortable, gentle, slow progress should be my goal. I don’t want to push too hard, thinking I need to do more intense stretching in an area that “doesn’t like it.” My body is trying to tell me something, and I need to listen.
