Stretching: Are you Creating Mobility or Creating Instability?

How flexible are you??

Are you stretching the muscles you want? Or promoting mobility in areas that increase improper movement mechanics??

Hamstring Stretch

Hamstring Stretch

These pictures look like I am stretching my hamstrings correct?? I look more flexible in my hamstrings on the left picture than on the right picture????? ......WRONG. The flexibility in the left picture is coming from my LUMBAR SPINE, which is not made to be a mobile joint. The lumbar spine is made to be stable.

I see this ALL OF THE TIME......When the body is “tight” in certain muscle groups, these muscles pull on the bones and cause unnecessary and unconscious torque in the surrounding joints and musculature. This promotes improper core activation which can cause joint instability and lead to an unstable joint or even a bulged disc overtime.

It is so important to PAY ATTENTION to where your joints are during your stretches......I feel the stretch so much more in my hamstrings when I keep my pelvis and spine neutral (Right picture).... because I am actually stretching my HAMSTRING vs my lower back..... So if you have tight hamstrings you will actually feel the stretch waaaay more if you perform the stretch like I am in the RIGHT picture........If you are trying to increase your range of motion in your hamstrings yet you keep stretching like the LEFT picture you will not change your hamstring length, but you could be promoting unnecessary torque in the lumbar spine and knees.

So what is the point ?! You are just going to waste time stretching an area that you do not need to stretch...... Think about it......if there is breathing room around the discs in your spine, if you go to lift something heavy the joint will not be STABLE and that is when injuries occur......You want to recover CORRECTLY, train CORRECTLY, so you can live a HEALTHY life...... Pay attention to what you do and how you is so important to your joint health and your overall health in general...... That is why form is SO IMPORTANT..... Learn something today that can better your health, better your movement, and keep your joints healthy and pain free 💪🏼😜

Dr. Jena Gatses PT, LMT, SFMA, CSCS

CEO of Scientific Fitness

Meet the Author:


Owner and Operator of Scientific Fitness LLC since 2012 with over 15 years of experience in the health and fitness industry: Strength Coach, Athlete, Physical Therapist, Corrective Exercise Specialist, Model, Author, Program/Facility & Product Design Consultant to a Wide Range of Clientele: Celebrities, Professional Athletes, Elite CEO’s, Elderly, Youth Population, Olympic Athletes, MLB, UFC, Professional Boxing, Professional Olympic Weightlifting, Track & Field, NFL, Marathon/Ironman Athletes, Rugby, etc.

As well as the General Population Dealing with Geriatrics, Neurological & Degenerative Brain Disease, Pediatrics & Cardiac ICU, Youth Sports & Performance, Skilled Nursing, Burn & Trauma ICU, and more!

Dr. Jena strives to spread knowledge and make people better by helping them realize and use their full potential through awareness and education. She feels we should make our health a PRIORITY!