To Stretch or not to Stretch, by Chrys Kub PT, ERYT 500

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To Stretch or Not to Stretch?  That is the question!

October 9, 2013 at 10:19pm

Ask the Yoga Therapist from Holistic Yoga Therapy Institute:

Question:  How do you know when you need to stretch a particular muscle or just quiet it, with a more restorative approach?

This is a great question sent in from Kris Myers, of Oregon.  Here are some points to ponder:

When we consider muscles in our body that are tight or “stiff”, our first reaction is to stretch that muscle.  Stretching seems logical and like it could solve the problem.  For example, if I have tight pectoralis muscles (chest muscles) and it is pulling my shoulder forward causing me to have shoulder pain when I lift my arm, it is only logical that I stretch that muscle and my problem will be solved.  Right?  Well….kind of.


Certainly, when we have a muscle that is so stiff that it pulls our body out of efficient alignment, as in a tight pectoralis minor muscle pulling the shoulder blade into downward rotation, lengthening that muscle would be part of the solution.  But, we also have to ask ourselves another question:

*What caused the muscle to shorten in the first place?

postural habits

stress stored in the body

lack of awareness and awakening in other supporting muscles in that area

emotional trauma or depressed mood state

poor quality of movement

At that point, when we consider these other factors, we can yes indeed stretch that muscle through specific yoga asanas, but also look at other contributing factors and address those as well, in concert.  As one of my yoga therapist colleagues said in a conversation just the other day:  “putting someone in Restorative Fish pose is not going to solve their issues, musculo skeletal or otherwise!”

But consider this, what if the muscle doesn’t necessarily need to be stretched, but rather “quieted”?  A great example of this situation is the hip flexors.  As a cyclist, I know that my hip flexors feel tight.  But stretching them over and over hasn’t really helped.  This muscle is more of a bully muscle.  That is, it likes to dominate action at the hip, compensating for other muscles which may have become weakened or passive through lifestyle habits, certain repetitive activities, stored stress in the body and so on.

Rather than stretch a muscle which may be dominant or over active, it may benefit someone to quiet the muscle through restorative postures and muscle release techniques.  Also, considering the big picture such as the cause, awareness of movement patterns, breath and energy.

Wow, looks like the cookbook answer won’t work!  And that’s the point.  As we delve into this field of yoga therapy, we discover that there is no cookbook answer.  It all depends on the individual client, his needs, his lifestyle, the overall picture.  Once we consider all these things, we can work together with the client to develop a holistic treatment plan, one that brings peace and ends suffering.  After all, isn’t that where the yoga in yoga therapy transcends our western medical model?

To learn more about yoga therapy and how you might implement it working with your students and private clients, see our website at   Let’s all learn together and help open the doors to healing and health for everyone!


Chrys Kub, PT, ERYT 500

Program Director

Holistic Yoga Teacher Trainings 200/500

Holistic Yoga Therapy Institute

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Olde Towne Athletic Club
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