MOBILITY: What works?
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- Опубликовано: 5 июн 2017
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All Things Gym
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Hook Grip
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Sources:
Weightlifting Movement Assessment and Optimization - Quinn Henoch DPT www.amazon.com/Weightlifting-...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/1...
journals.lww.com/nsca-jscr/Abs...
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Развлечения
Everyone wants to be a supple leopard but nobody wants to lift some heavy ass weight.
YEAAA BUDDDEH!!!!! LIGHTWEIGHT BABY, LIGHTWEIGHT!!!!!!
That supple leopard sh*te is so lame it literally made me stop stretching for all eternity in 20 minutes flat. Next thing I know, I am flexible as heck, hitting all my positions, and all it took was using the extra time to get more volume of the actual movements in.
clarence0 Why not both?
clarence0 i don't get it,do i have to be juiced to understand?
harry potter what r u doing here ... mirrin?
Showering doesn't create a permanent change, but it's still a good idea after your workout.
LOOL good point. But also, static stretching DEFINITELY causes long-term changes if done over time
Smart response 👍👍👍👍
Yes. But this video is saying there is an alternative that will make you clean forever, and never have to shower again.
Showering makes you clean, it doesn't improve your resistance to bad smell.
Especially if you and your boyfriend want to take turns saulking each other's caulk .
Accidentally discovered your channel some days ago, and I'm really glad I did. Your content is great! It's clear, to the point, and you answer some good questions regarding weightlifting and training in general. The best of luck to you, and your channel!
I’m not even sure how I stumbled across this channel but I’m about 10 videos deep. You got some good stuff
Man this is so much better than reading long ass articles, appreciate your time and effort into these videos. I'm interested in hearing more about mobility as a general whole !
I love that your videos are concise. There are more people in the fitness community making 20-30 min videos to express 5 minutes worth of material than I can count.
This is pure gold! Very much a noob. Was doing powerlifting for a few months prior. Was not even close to getting front rack. Just by doing approximations with light weight, I can now get there with full grip on bar. A little more needed but amazing changes in just a few months. Next up, overhead squat and being able to comfortable hit ATG squat with speed and control. Many thanks, Zack!
Your videos are getting better and better. Really enjoyed this one, from footage to video production to audio to content. Keep it up man, you'll be growing your channel in no time.
Hey Zach! Excellent video. It gives a positive outlook for individuals like myself with poor mobility to know that we aren't doomed at being this way and can improve ourselves with patience and effort
How great and informative. Big ups to you Zack for being so humble as well!
Great info, when I strained my hamstring 7 years ago I thought the pain would never go away and I couldn't run a mile. The only thing that would stop the back pain was to squat like crazy. Started on a chair and worked my way down to pistol squats. All the "therapeutics" never worked and only made it worse. So I can see how this makes more sense.
Perhaps the best video I"ve ever "listened to" and advice for athletes wanting to improve their mobility in the various difficult positions required to Olympic lift or compete with crossfit or similar exercises.
I have to say that this channel really is the shit..
joku Es thanks man, I'm glad you're a fan! I've been working really hard to create good content for my viewers. If you need anything just ask!
Well tbh I was left kinda confused after the strength videos. For example, what percentage of rel. intensity should one aim for / when do you know when to change your reps and sets?
You change your reps and sets to suit the absolute intensity for the exercise. Say that after increasing your rel. intensity by 5% leads you to the high end percentage of the percent range abs. intensity of Prilepin's chart, you use low end reps and sets in return.
5:32 *Love* the takeaway from this video. Good video Zack- thanks man!
I got to know you and your chanel only this week and im very impressrd with your journy and the way you give your take on it .
great video from six years ago 💪🏼💪🏼
Good work. I appreciate you highlighting the concept of “perception.”
Just showed this video to someone I'm trying to help become more mobile for the barbell squat for background purposes. Such a good video I've came back to multiple times.
I just started doing power Snatches after your Alan Thrall video. thanks for the great videos, tips and tricks
This was helpful in planning out work to help my front rack. Just started trying to get into the Oly lifts and This helped me olan my mobility progression. Thanks!!
I've only just found this channel but so far I'm seeing nothing but high quality content and information. Keep it up and thank you! You've definitely given me some things to consider
Edit: I just realized this video is 4 years old so the quality is consistent!!!
Love your channel, very good and informative content. Thanks a lot!
Very well made, in terms of both content and production. This is the sort of content I've been looking for +1
Im currently 3 months in with weightlifting and damn did this video open up a lot about what i need to brush up on. Excellent content
this is my new favorite fitness channel great content keep it up !
Great content once again mate! looking forward to the next one
Having lifted for a long time and become half assed competent at Olympic lifts (while still having flexibility issues that thwart me for overhead squats), my horse sense tells me you are spot on...your quote regarding your trouble areas is pure genius: "Use the movement as a treatment rather then an ailment", therein is the overall key to fitness. You should trademark that quote....well regarded strength and fitness books have been written without ever reaching such a concise conclusion.
omg, why did't I find this channel sooner? Zack, you're the best!
This is so on point. Especially "any movement can be either therapudic, or hazardous depending on the context" no body gets this they want to think in black and white terms
You just put words to what were my suspicions for years!
Good shit, bro. I'd source check everything you said in this video, but it was so well put I trust you did your research. Thanks for saving me time. Gave you a thumbs up.
Beautiful video man, thank you.
Love this video. I get tired of people telling me to roll out on a lacrosse ball to loosen up my chest. That never works. I used the advice in this video and a practiced static holds with 40 kg loaded bar overhead at snatch depth and that worked the best for me. I've always had a hard time getting depth while overhead in the snatch. Go figure....going through the motions with the ACTUAL movement with lighter weight is way better than rolling around on a stupid lacrosse ball.
Maybe try something bigger than lacrosse. Have you ever had bigger blacker ballz pounding against your glutes, and a thick caulk inside you?
Great work on this !!! Well done!
Amazing videos, Zack. Keep up the hard work!
Thank you for this
you have became my favourite fitness channel.
I agree with you on static stretching. A lot of the top coaches at tennis and other sports have been saying the same thing. A lot of it is just pain relief, you out your muscle under tension (pain) and when you release you get the relief
GREAT content , thanks!
I wished I learned this sooner. When I was trying to get my deep squat I started by trying a bunch of ankle stretches but it didn't work. My squat only got deeper when I slapped a light 135 on the bar and sat in that squat for a minute and repeated that every workout. Still, I wouldn't discount stretching and rolling, they both feel pretty good.
What i don't understand is how anyone is able to learn how to snatch. I literally cant get in even an overhead quarter squat position, there's no chance to "force" the stretch. I can atg squat fine but overhead is impossible.
@@amazin7006 I know what you mean!!! I had been stuck for over a year in that exact pattern. What helped me break through was (and is!) a whole bunch of unpleasant mobility and strength exercises: Lots of loaded front and back squats (20, 40, 60, 80, 100 kg) with long pauses (30-60 sec) at the bottom. Behind-the head standing barbell presses, starting with a PVC stick, then sticks between 5 and 30 lb, then the 20 kg barbell, then the loaded barbell. Do the same thing lying belly-down on a bench, with as heavy a stick as you can handle. 6-8 sets of 12-16 reps. Handstand and strap-supported hanging from a pullup bar (very effective!). Overhead squats, starting with a PVC stick (your form will suck initially, but with the PVC stick you can work on form without risk) and working up to a 20kg barbell, pausing at the bottom for 30-60 seconds.
Nice video proud to be one of the first subs to this channel
LEONIDAZZZZ, Right Babe? Gotta smr the biceps, right babe?
new sub. best content I've seen since the burrito candito.
Awesome video! I must however say that stretching and occasional foam rolling/lacrosse balling is necessary in my workout regimen, mainly becuase it stretches out my "daily stiffness", for example if you are sore from a previous workout, slept weirdly or just feel like a brick in general. For actual mobility work I use a barbell and the movement I want to get more mobility in.
Mobility exercises DO help your mobility.
Sonny Webster literally has a whole Facebook group of people who increased their mobility with mobility exercises.
Also people who do karate don't get to kick higher just by kicking. The 2 martial arts clients I had were able to do upright squats the first time they tried them. And that's because of their mobility routines.
People like Clarence and Zack started lifting when they were kids and thus kept their mobility intact, but they honestly have no idea what bad mobility feels like.
super interesting video. Today I was looking a lot into improving my mobility and was wondering why, after all this time i still find myself doing to same routines every time, only having to do them again. And this video makes perfect sense. The better u warm up under the bar with a very manageable load, the workouts tend to be better, whereas spending 30 minutes just rolling out and stretching instead of warming up properly under the bar ends up leaving me feeling those same aches in between sets. awesome video man, keep it up. Will definitely incorporate both methods healthily in my training
Stretching isn't the warm up you really need to warm up your body, muscles etc before doing any stretching, with for example light aerobic exercises to avoid injuries. And you can do things like ankle circles, knee circles, knee bends and shoulder circles for example to help get warm a lubricate the joints followed by light aerobic moves. Then do some stretching more dynamic stretches. Then after finish training in this example lifting your weights when your muscles, joints are really warmed up then do static stretching and hold for say at least a minute each stretch if you want to make real gains in flexibility, range of motion
Sir, thank you so much!
Very good video, thanks a lot! Sounds so logical afterwards :-)
Obtaining mobility is much easier obtained by COMBINING soft tissue work (foam rollers, lacrosse balls, etc), stretching (dynamically and statically) and STRENGTHening the muscle in that extended range of motion.
Tissue work followed by stretching will introduce the muscle to a new range of motion, all be it temporarily. This is the time to then also strengthen that new range of motion. This is obvious. You cannot be strong in a range of motion you are not able to enter. Whereas, you can enter a range of motion you are not strong in. This is where the trick comes in.
Great advice, I can now attempt a snatch in the knowledge that I'm not going to tear the whole arsh out of my trousers. Thumbs up.
I like that barbell pancake! Great idea for loading the stretch.
Real content no bullshit... Thanks Zack
Damn I love videos that tell me I don't need to foam roll as I hate it. Thanks Zack!
Within the context of strength sports this is true. As an ex-gymnast and being still involved in the gymnastics community, i see the stiffest people able to do full middle splits within weeks, largely just by static stretching alone as well as with load applied. Though, to be STRONG in positions that require high degrees of mobility, load must be applied through that full ROM.
Great video Zack, thank you for the mention.
Thanks, Quinn. I'm a huge fan of you and your work!
Really good quality videos, I like how you show evidence of your statement and not just bash on CrossFit for no reason. Keep up the work
Thanks!
absolute gold
You've got some good material bro. I use to warm up for like 1 hour before lifting until one day i chose to just get into my sets. I found that more warm up sets with an empty bar was more effective and i put it down to the activation of blood flow to the body. i still use my lacrosse ball, foam roller and do my stretches but only when necessary and most of the time it is when i am recovering.
Fucking amazing video. Thanks for the cut through the woo Woodley. I've been doing this for a full year and appreciate the input.
What a sober approach. Very high quality content!
Zack, this is a phenomal video. Its informative, concise, and maybe the best video regarding weight lifting mobility on youtube. thanks.
spectacular!!! ...very good
Great Channel! Subbed! Keep it up
Everyone getting into movement, but gymnastics was there the whole damn time.
Great video , very important subject !
Zack your videos are awesome. Remind me very much of Jeff Nippards "science of" videos. Great info man, thanks
Such a cool channel with great info!
Thank you 😊
this is a must
Great film
in my experience best thing is active stretching and strenghtening in full range of motion after work out (or even without workout)... thats helping me a long term with posture and pain and any kind of massage or anything is for me just poor alternative to warm up (but I use it when I am sore or something after previous workout - but it could be just for better feeling)
I love it!
Great video with quality content.
A short question though, what about stretching post workout, not exactly for mobility but for other reasons, such as some pain release etc. What is your opinion?
Fantastic video! Was wondering when you were going to mention Quinn haha
Great stuff
People seem to miss that mobility isn't just flexibility, it's controlled range of motion. You can create flexibility in people by doing long periods of static stretching and simply open yourself up to injury, having "convinced" yourself neurologically that you are responsible enough within that ROM for your brain to trust you in it. The majority of the time, the issue isn't the length of the tissue or anything mechanical, it's neurological limitation. I had enough serially-injured yoga fans come through general workout classes to notice a pattern in this regard.
True mobility includes strength throughout the range of motion. If you look at highly mobile lifters like top oly lifters (i.e. Klokov), they'll do exercises like ass-to-grass pause squats, or yoga-esque movements loaded with barbells or kettlebells (like mentioned here).
Great video.
What a fantastic channel!
Great video 👌
I've never experienced changes in mobility only performing the lifts I wanted to do, in fact I only got injured more when I did less mobility and stretching work.
I never used a foam roller before and my mobility and technique used to suck. Ever since I implemented that along with some active stretching my mobility increased and I can say I have a very decent upright olympic squat. Took me few years to master it though...
repititon load and time but what if you did static stretching for a half our every day for a year wouldnt that be time and repitition? or do you need all 3?
You're channel is going to get big... There's no doubt! Genuinely GREAT content, straight to the point and immediate review of references.
You da man!
very good video, it is important for us to remember that as with developing the strength and power we all want, there is no quick fix for mobility. -subscriber#960
this video blew my mind
almost 5 years late to this video and just had my mind blown
But, isn't static stretching or roar rolling allowing you to spend time in the desired position? For example. I can't rest squat without pain, so I can maintain it arround 30 seconds. But if I roar roll my quads I can maintain it for 1 min and do dinàmic Moves on it, so isn't foam rolling a tool to get to that desired position and spend time there?
I've had great long term results from static stretching, never from rolling/release though
Then why can I now lock out my legs and flatten my hands on the ground front of my feet and be able to rocks my weight back and forth between my hands and feet when before I could barely touch my toes before? The effects are transitory? Should I expect to no longer be able to touch my toes?
Zack, I find it hard agreeing with what you say about static stretching, from my personal anecdotal experience. I was a kung fu practitioner from the age 12 to 17. I had static stretches done DAILY, in order to achieve an incredible range of motion for splits, high kicks, etc. I got so good at it from doing for so many years, that I know the minimum time I had to hold the position for real increased flexibility (or muscle tolerance), and it was some times 15 minutes. I'm 28 now, and I still hold about 90% of the flexibility I gained from back then. I do olympic weightlifting now, and I regret not achieving better flexibility in ranges like ankle/calves or shoulders, which were not always the objective. My point is, I'm 100% certain that static stretching WILL cause permanent change in your muscle/tendon/joint flexibility over a large amount of time - say like months to years. And that's why I still stick to it. I also have many dancer, performers and martial arts, stretch-expert friends who share the same experience and results. I don't know how to put this, but you claims downplaying how stretching in practice benefits an athlete really puts everything you said in the video to me very much into question... It's such an old science, and there's so much research in it (although I believe that 90% of the athletic research is utter crap, from a methodology point of view).
Thank you for the reply!!! You're anecdote is well received and you bring up very valid points. Think about the "flexibility" training you did. Were you under tension or load created by body weight? What was the rest of your training like? Do you think your gained flexibility was only from the action of pulling on the muscle through static stretching, or rather from the actions of repeated plyometric movement (essentially loading the movement for a split second)? I have had many arguments from dancers and martial artists alike and I will admit it is hard to argue with the success they have fostered. However my question remains: How do you know that without it you wouldn't be as successful? Science has pointed me one way and my own training has pointed me in the same direction. I squat lower now because I practiced squatting lower. An ancient practice like Kung Fu is interesting because static stretching has been passed down from generation to generation. I cannot argue with your successes because you worked for them. I respect your opinion tremendously because you have trained and through your anecdotes have found what works for you. Thank you again for your comment and I hope to hear from you in the future!
I thought what Zack was saying in the video was basically 'Persistent Repetition changes the body permanently', Static stretching for 10 minutes before lifting weights will do little unless done repeatedly. This supports both of your comments, no?
Thank you! Answering in topics. And underscoring that I defend the complete antithesis of what you said in your video. (i) I’m 100% sure that, in MY experience, I gained, back then or today, no flexibility through plyometric-like repetition, or dynamic stretching. I gave it so many chances, and I became so against it because I tried it a lot, and if it does anything, it hurts, but results paled in comparison to my static stretching. I could do 100 repetitions and next day I would still suck at the movement. There is probably some progression because it’s still around, but for me it’s VERY slow. (ii) My static stretching was loaded, and it’s pretty simple. You stretch to the point of a contraction reflex, ALMOST like a slight strain. It needs to be challenging. Hold it there, breathe, take your mind out of it. Watch a comedy, read a comic, watch cartoon. First few minutes you struggle a bit, but by minute 5+ your body sinks into it, and there you go for new flexibility. I keep more time on it to make the body REALLY comfortable in the new range. Is it temporary? Not in my experience. I would do about 2 sessions max, next day without any warm up my splits were beautiful. Also learned how to do it from mom, who was a ballerina. Trick is to “load it” correctly and actually challenge the stretch. You need to be clever, and body weight may be too little for some of the ranges (might need someone pushing you or to use accessories). (iii) I still do contortionism classes with a Russian ballerina. She thinks both methods work, but she is way more prone to doing the static. I’m yet to see dynamic stretching do any improvements tho, def not in the short term, imo. (iv) The research that I read about stretching over so many years, and also about sports in general is very concerning. Peer-review academic research is more likely awful than not. Methodology problems, and unhelpful control groups constantly point to inconclusive research or in the wrong direction. In my experience, practical knowledge from long-time practitioners of highly competitive sports tends to be more helpful, more accurate. (v) My problem with the MANY opinions about sports is that someone might as well just say something like “THERE IS NO EVIDENCE THAT THIS WORKS”. But to discredit something like that, I think it’s premature. SO many sports rely on it. I HONESTLY don’t think a Olympic gymnast can gain the necessary flexibility for the sport without it. If there is one, I wanted to meet him and learn his technique. (vi) I squat well because I do static. Really didn’t like the “do a bunch of air squats”, or “squat therapy” that crossfit instructors gave me. I stick to my method cause it’s quicker and feels healthier.
Closing thoughts. (i) Foam rolling and lacrosse balls are new for me. But I was able to really get rid of some nasty nods by constantly performing the self-massage work. I was impressed. Is it permanent? In my case the nods in my lower back never came back. But I don’t know if you can get permanent flexibility gains. I would say no, because it’s not as comprehensive as stretching. (ii) Most impressive LONG LASTING technique I’ve ever seen? DRY NEEDLING. This is NOT OVERRATED. I’ve never seen something like that, and I can do WAY MORE WORK OUT VOLUME in my week, since I do it once a week. Maybe this is the new mobility doping. It’s new to me, and I don’t know what are the long term effects, but man, that REAAAALLY changes the mobility game of high intensity training. This is my new life with practically no resting days.
Zack, just as repetition and overall volume of work over time will improve one's ability to perform a particular movement, don't you think that the same principle can be applied to static stretching? And this in turn would also be helpful in the performance of movements in olympic weightlifting? From what I have seen, experienced, and taken from the research and in more practical settings, flexibility can most definitely be improved and maintained longterm through static stretching. On the other hand, I think people are good at shit because they have put in the time, over years and years ingraining those motor patterns. Either way though man, great content!
The thing is: "temporary neurological effects" are not worthless. They allow to do the technically correct movement that may lead to structural change in the first place! Think of it: If someone cant do a snatch/deadlift without the upper/lower back rounding - he cant and shouldnt do it if hes health conscious. Or he may have to resort to shortened ROM movements, auxiliaries and so on. But with just 5 mins of some kind of targeted (to the specifically needed spots) muscle tone lowering, be it stretching, SMR or even simple general warming up of the body´s musculature, he may be able to start right away with the correct movement or at least a much further progression to the goal one.
Great job on the video. It used scientific research to corroborate your position. I agree over time a human body adapts to the work load asked of it. I still won’t give up my vyper ice ball. But I will modify my stretching to include moderate weights like my unloaded bar or a kettlebell. Great advice!
Heroic video
Basically what I got from this and he’s right is that if you go to your local sporting goods store or the fitness section of Walmart or the like you’ll see very expensive pieces of equipment to roll on or stretch with. All of it unnecessary if you’ve been stretching or soothing out soreness or tightness from your muscles since the dark ages like the 70 s or 80 s. A towel is what we used then and still works now to help stretch. A tennis ball or racquetball or a kitchen rolling pin to help get soreness out. Nothing fancy or exotic but that stuff works fine.
so static stretching only works if you have a bar in your hand?
Yours is quickly becoming one of my favorite channels even though I don't do weightlifting specifically! :)
how would you explain a contortionist? the ones i have worked with do significant amounts of static stretching and maintain it long periods of time with little work.
Garth Neily this stretching subject is so dumb.Clearly it works yet these so called experts want to be the one who makes a break through.Nothing is really changing
Probably because they have been doing it since they were tiny and also because they are probably just genetically gifted.. The stretching IS the exercise. They really wouldn't need to be doing it that often to maintain it. That is very different to an armchair warrior who decides to take up crossfit then gets told that the remedy for all their aches and pains and immobility is 30 mins a day of myofascial release.
David Kymdell I'm an deskchair warrior. I use to sit for hours at work, and I've spent several years playing videos with rounded shoulders and pretty much poor posture. What actually got me into a proper jerk position or snatch, was Myofascia Release, static stretching and a combination of yoga poses. People can preach whatever they want, fact is, every individual has a different background. You can either make things complex, or just plain simple, just work on any situation that works for you.
I'm just an enthusiast of fitness, but I would speculate (because I've never done any investigation on this subject) that a contortionist isn't flexible because of the significant amounts of static stretching he does, but mainly because of genetics (as basketball players are tall and jump high not because of their specific training, but because their sport selected those qualities - those who are taller and jump higher tend to be better, so they will continue to practice). I think it would be stupid for someone not genetically gifted in terms of flexibility to try to be a contortionist (not saying it would be impossible, but certainly that person could choose a sport more suitable to his/her nature - and I think that's what really happens!)
Oh, I saw that David Kymdell answered something similar. I agree! That statement "The stretching IS the exercise" is a good one!
I have problem with increasing mobilty and getting to ATG squat.
What should I do?
Perform weighted pause squat?
Thank you for clearing things up, I felt like the supple leopard book is focused on selling us some stuff rather than actual information, it has some useful info and ideas but it quickly becomes repetitive and messy
I don't know if the images of Starrett's products and book are a shot at him, but he makes these points consistently in his content, and in his courses, I think people just don't take his content seriously and consistently enough to absorb the information he dishes out.
It's not entirely a shot at him. I for one, have never met the man, or have taken one of his courses. I believe kelly Starrett is a brilliant man and an incredible marketer. Sadly what comes with marketing, is half truths and sometimes outright lies. Not from K Star, but from the people who latch on to his ideas without a true understanding of them. If you recall there is an image at 2:25 of someone with their foot on a lacrosse ball saying "These have completely removed the need to go to the chiropractor." Now that, is just outright pure marketing bullsh*t. I have tremendous respect for Kelly Starret and to be honest, you probably know him and his philosophies better than I. I just get frustrated when people treat disfunction with SMR or Static Stretching/Banded distractions OVER Repetition, time, and load.
@Zack Telander As a recent PT grad, this is awesome content to be broadcasted. The amount of garbage claims you can hear in the gym is astounding. Keep up the very impressive work. You make youtube a good place to spend time.
Can you pleeeeeeeeeeeeeeeeeeeeease address lack of internal rotation at the shoulder? I have worked w numerous therapists to try and address it, and no one can help me. If I have practically none, how can I pull and catch a Barbell without getting my shoulder and neck to tighten . It's frustrating bc I can't do a high pull without my trap cramping my neck or my elbows and wrists hurting. I do however have plenty of external rotation
I like static stretching after a workout. It just feels nice and feels to me as giving rise to extra blood flow to the muscle.
Another question is, does not working out change the muscle (apart from reduced volume) or is the muscle/tissue changed by not going through full range of motion? Do we know what these "knots" are people always talk about? A friend has severe problems with his lower back, it is always stiff and the muscle seems to be near spasm all the time. And he really has "knots" that you can feel.
In my sport there is a specific step required which puts a lot of load onto one leg, while it is only slightly bent. For me this is the left leg and for a long time the quad on this leg burnt like fire when stretching. The right leg is always going through full range of motion due to lunges and has full mobility to the point of me not being able to stretch the quad at all. The left leg got way better by going through the full range of motion due to squatting deep. The left quad is now as "mobile" as the right one.
As I understand it, the knots are the muscle being contracted and not being able to release for a reason or two, possibly metabolites. One common treatment by physiotherapists is squeezing the knot until the pain fades away.
Having tight muscles could be anything from different body portions on different sides to different strength of a muscle and its counterpart, like for example quad and hamstring. For example your hip might be tilted for multiple reasons and as a result some of your leg muscles on one leg could be "permanently" tight. Sometimes weak muscles get tight as well. There's plenty of physiotherapists on youtube so if you're still wondering after years, I'd check what they have to say about the particular condition. What I know is that larger range of motion to a point can lead to better hypertrophy due to loading the muscle at its most stretched position. Like lowering the dumbbells very low when benching really stimulates the pecs. Until going so far that you lose the feel of the pec where it might not be doing much anymore.
From what I can tell. Any sort of myofasical release just prevents the problem from getting worse. Static stretching and mobility movement produce long lasting change. So is cupping therapy BTW.