Why does regular stretching still doesn’t relieve my tightness?

Stretching refers to a movement applied by an external and/or internal force in order to increase one’s joint range of motion i.e., flexibility (Weerapong et al., 2004). 

Stretching exercises help to increase the range of motion (ROM) of joints for improving performance and rehabilitation. The ability of connective and muscular tissues to change their architecture in response to stretching is important for their proper function, repair, and performance.

Forms of stretching include active, passive, dynamic, static, ballistic, and proprioceptive neuromuscular facilitation (PNF)  (Alter, 2004Bonnar et al., 2004Shrier, 2004). Stretch position was assessed by execution of the stretching exercise such as supported, loaded, therapist, and machine assisted. 

Furthermore, stretching is depends on the active and passive tension of the muscle, the musculo-tendinous unit (MTU), as well as the proprioceptors of the musculoskeletal system, the muscle spindles, and the Golgi tendon organs (Abdel-aziem et al., 2013). The tension created by muscle can be classified as either active or passive, with active referring to the interaction of the actin and myosin filaments of muscle, and passive to the elongation of the connective tissue beyond their resting length.

There are four stretch parameters have been identified as being important for potentially influencing the increase or decrease of flexibility of a joint: intensity, duration, frequency, and stretch position (Wyon et al., 2009).

However, why does regular stretching still doesn’t relieve my tightness?

-Firstly, it might doing the wrong stretch. The stretch you doing might not be targeted to the body part you wanted to stretch.
-Tightness of the muscles isn’t the issue in the first place.
-Muscles become worn out after prolonged period of time, leading to a sensation of tightness. (overworked muscles are getting a break).
-It’s might be the time to strengthen the muscles involved.

Our therapist will perform a thorough assessment and will develop a management plan for your condition.

Or if you have any queries, please do not hesitate to contact heal360 physioclinic on:

Website: www.physioclinic.sg | Call: 62244178 | WhatsApp or SMS: 91510068 | Email: info@physioclinic.sg 

Cycling is the use of a bicycle for sport, recreation, or transportation. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle. Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults.


Neck and Back
Neck aches and back aches are common as the body stays in one position throughout the duration cycling. This means the lower back is always in flexion and the neck in hyperextension resulting in stiffness and pain. If the handlebars are too low, cyclists may have to round their backs, thus putting strain on the neck and back. Tight hamstrings and/or
hip flexor muscles can also cause cyclists to round or arch the back, which causes the neck
to hyperextend.
Regular stretching and foam rolling before and after cycling sessions will help to reduce stiffness and increase mobility which will make it easier to cycle in proper form. Which will in turn reduce the risk of injuries.


Patellofemoral syndrome (cyclist’s knee) usually described as ache around the kneecap and stiffness when getting off the bicycle. Foot positioning and saddle placement may be a contributing factor. Correction of bicycle set-up, strengthening exercises, adequate stretching and resting is very important for recovery.

Wrist and Forearm
Pain and numbness over the wrists and forearm are usually the result of poor cycling form.
Cyclists should never keep their arms locked or straight while cycling. By keeping elbows slightly bent, they will act as shock absorbers when cycling over bumps in the road.
Alternating hand positions will help reduce pain or numbness by removing stress from over-used muscles and redistributing pressure more efficiently. Stretching the hands and wrists before riding will help.

Urogenital Problems
Male riders who spend a lot of time riding usually develop pudendal neuropathy, a numbness or pain in the genital or rectal area. Pudendal neuropathy is the compression of blood supply to the genital region. Wider saddles with padding, changing the tilt of the seat, or using padded cycling shorts will help to ease the pressure.
Although it is very important to have proper bicycle set-up and correct form while cycling, knowing when to rest and recover is equally as important. Regular strengthening exercises and stretching will help maintain muscle endurance and flexibility which makes for a more comfortable and enjoyable cycling experience.

Our rehab team provide specific treatment plan that combined manual therapy, electrical modalities, and exercises program. Book a rehab program with us now!

Or if you have any queries, please do not hesitate to contact heal360 physioclinic on:

Website: www.physioclinic.sg | Call: 62244178 | WhatsApp or SMS: 91510068 | Email: info@physioclinic.sg 

Ankle injury happens in all age groups, but most commonly in people who are physically active. For example, basketball, football and soccer players are especially prone to ankle injuries. It also more common among teenagers and people in their 20s and 30s.

In addition to all of that, reinjuries happen very often in individuals who has sustained a previous ankle injury. In fact, they are 3.5 times more likely to sprain their ankles again! Our therapists has seen individuals who sprained thier ankles 3 times in a span of 6 months, and each sprain is worse than the previous ones. Therefore, it is very important to understand your ankle injuries so that you can prevent them in the future!