Pair These Stretches and Strengthening Exercises for Longer-Lasting Relief

We all know stretching is important — whether to address specific tight muscles, poor posture or a general sense of sluggishness in the morning. But you might notice that the results of stretching seem fleeting. Why can't the short-term relief from a good stretch last longer?

It's partly because of the properties of muscle tissue and the nervous system. But — to simplify an otherwise complex concept — one of the basic reasons many of us feel like we are constantly tight in the same areas may be that we are not strong enough in opposing muscle groups.

We often think of muscles contracting only when we consciously tighten up or flex. But in reality, our muscles maintain a passive, low-level contraction at rest, which is commonly referred to as muscle tone.

Among other functions, this resting muscle tone provides some structure for our posture, which is part of why we don't have to think consciously about contracting muscles when we sit or stand. Broadly, it helps maintain any given joint in a relatively neutral position, which can offset recurrent tightness.

Here's another way to think about it: Take a rubber band or hair elastic and try to stretch it repeatedly. Once you stop actively pulling on it, it should rebound to its original, shortened length.

But stretching it around something strong enough to hold it in that position (like your wrist, or a solid jar) helps it maintain its lengthened state. By that same reasoning, we shouldn't be all that surprised that stretching a muscle without strengthening doesn't always elicit a long-term change.

Some studies, like a small December 2015 report in the International Journal of Sports Physical Therapy, have also suggested a reverse relationship, hypothesizing that tightness in opposing muscles contributes to limitations in muscle engagement. But whether the observed impairment is the cause or the effect, the best strategy to address this relationship doesn't necessarily require a chicken-or-egg discussion.

Instead, try pairing these stretches and strengthening exercises together to break the cycle and make your stretching routine count!