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The Truth About Stretching

Stretching and mobility work are essential components of any fitness routine. They help improve flexibility, reduce muscle tension, and enhance overall mobility. Three popular methods for achieving these benefits are static stretching, foam rolling, and banded mobilizations. In this blog, we'll explore the key differences, benefits, and considerations of each approach to help you determine which one suits your needs best.

Static Stretching:

Static stretching is a well-known technique that involves holding a specific muscle or muscle group in a stretched position for a set period, typically 30-60 seconds. This method aims to lengthen and relax muscles, making them more flexible over time.

Benefits of Static Stretching:

  • Improved flexibility and range of motion.

  • Reduced muscle tightness and tension.

  • Enhanced relaxation and stress relief.


  • Best performed after a workout or when muscles are warm.

  • Avoid overstretching to prevent injury.

  • May not be ideal for pre-workout routines as it can temporarily decrease muscle strength and athletic performance (caveat to this: can be beneficial if you have significant flexibility restrictions that inhibit your ability to perform a certain exercise/movement).

Foam Rolling:

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to various muscle groups. This technique helps release knots and trigger points, ultimately improving muscle function and reducing soreness.

Benefits of Foam Rolling:

  • Enhanced muscle recovery by reducing post-workout soreness (a.k.a DOMS)

  • Increased blood circulation and nutrient delivery to muscles.

  • Improved muscle flexibility and joint mobility (temporarily, USE THAT INCREASED RANGE WHEN DOING STRENGTH TRAINING).


  • Foam rolling can be uncomfortable or painful, especially for beginners.

  • Proper technique is essential to avoid injury.

  • It's versatile and can be used both before and after a workout.

Banded Mobilizations:

Banded mobilizations involve using resistance bands to target specific muscle groups or joints. These exercises aim to improve joint stability, increase mobility, and enhance muscle activation.

Benefits of Banded Mobilizations:

  • Targeted mobility work for specific areas.

  • Improved joint stability and muscle activation.

  • Enhanced flexibility and range of motion.


  • Requires proper form and technique to be effective.

  • Ideal for both pre-workout warm-ups and post-workout recovery.

  • May require different bands with varying levels of resistance.

Choosing the Right Method for You:

The choice between static stretching, foam rolling, and banded mobilizations depends on your goals, preferences, and individual needs. Here are some guidelines to help you decide:

  1. Static Stretching: Consider static stretching if you want to improve overall flexibility and relaxation. It's great for post-workout routines or as part of a stress-relief practice. Note: if you are not applying resistance throughout a full range of via strength training, your gains in flexibility will not translate to improved performance.

  2. Foam Rolling: If you're looking to reduce muscle soreness, improve muscle recovery, and enhance overall muscle function, foam rolling is an excellent choice. It can be used both before and after workouts.

  3. Banded Mobilizations: Banded mobilizations are ideal for targeting specific areas or joints and enhancing muscle activation. They can be incorporated into a comprehensive warm-up routine. Tip: on strength days use banded mobilizations to target desired areas in-between sets!

Final thoughts:

Incorporating static stretching, foam rolling, or banded mobilizations into your fitness routine can bring various benefits to your overall mobility, flexibility, and muscle health. The key is to understand your goals and choose the method that aligns best with your needs. You can even combine these techniques to create a well-rounded mobility routine that supports your fitness journey effectively. Remember to prioritize proper form and technique to ensure safety and maximize the benefits of these mobility-enhancing methods. If you're not sure where to start, reach out to us to get a comprehensive assessment and game plan to help you attack your mobility and fitness goals!

Thanks for reading!

Dr. Greg

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