Why Pandiculation Should Replace Static Stretching

Pandiculation and Static Stretching Nydnrehab

Most of us have learned “static stretching” in school or sports, a process that involves holding and pulling a tight muscle in trying to release it. Recent scientific studies show this is an inefficient process and doesn’t prevent injuries. A safer, more effective process, called pandiculation, connects the brain to the body so you can simultaneously contract several muscles, releasing large patterns of tightness all at once. Stretching only contracts or loosens one muscle at a time.

Pandiculation also allows us to develop increased conscious control over our muscles. When our mind disconnects from our muscles, they can become chronically tight and cause discomfort. Fortunately, pain warns us we’ve lost control over our muscles and invites us to try something better.

Our brain controls muscles and movement. Without the brain and central nervous system, muscles don’t move. Electrical signals from our brain and nervous system tell muscles how to respond. The brain teaches us and our muscles how to ride a bike, walk and run, or throw a pitch. When our muscles contract from accidents, injury, or stress, the brain teaches them to stay tight. But prolonged muscle tightness interrupts our muscles’ ability to contract and relax easily, which is known as Sensory Motor Amnesia.

When a muscle tightens, it sends information to the Sensory Motor Cortex of the brain, indicating the muscle tension has increased, and length has decreased. Because the brain and muscle are communicating, we can feel or sense how the muscle is responding. We can consciously control the contraction of the muscle. Pandiculating enables us to slowly decrease the tightness level all the way to relaxation.

Static stretching pulls a muscle with force. If you pull a muscle farther than feels comfortable, you may be in pain and not know what to do next. When this occurs, the brain and muscles are not communicating, and you need to engage your brain with the muscle.

Benefits of pandiculation:

  • Active process that demands your engagement
  • Provides sensory information to the brain
  • Feels good to the body
  • Provides relaxation to the muscles
  • Requires attention to work effectively
  • Encourages permanent change in muscle length
  • Teaches us how to relax and lengthen muscles
  • Returns control of muscle to Sensory Motor Cortex
  • Increases awareness of muscles in use

Pitfalls of static stretching:

  • Passive, not active
  • Decreases potential output of muscles in use
  • Provides no sensory information to the brain
  • Can cause pain
  • Discourages communication between brain and muscles
  • Changes muscle length temporarily
  • Encourages habitual muscle contraction
  • Discourages learning

In short, pandiculation strengthens our brain to muscle connection. We can sense our contracted muscle more obviously and increase our conscious control over tightening and relaxing muscles. It also allows us to practice tightening and relaxing muscles. When you sit all day, perhaps in front of a computer, your muscles learn to stay contracted to a specific length and hold the position repeatedly. In other words, our muscles form habits based on our habits. This limits the length of the muscle, because when a muscle is tight, the brain and sensory motor system are holding it that way. When a muscle is stretched, the sense receptors in the muscle send information to the spinal cord, indicating the muscle length has changed, i.e., has been lengthened. The spinal cord sends an impulse to the stretched muscle, triggering a tightening in that muscle and inhibiting a tightness in the opposite muscle. In a static stretch, your brain is not involved in the process, counteracting your goals.


In this instance, an athlete was originally diagnosed with minor quadriceps muscle strain and was treated for four weeks, with unsatisfactory results. When he came to our clinic, the muscle was not healing, and the patients’ muscle tissue had already begun to atrophy.

Upon examination using MSUS, we discovered that he had a full muscle thickness tear that had been overlooked by his previous provider. To mitigate damage and promote healing, surgery should have been performed immediately after the injury occurred. Because of misdiagnosis and inappropriate treatment, the patient now has permanent damage that cannot be corrected.

The most important advantage of Ultrasound over MRI imaging is its ability to zero in on the symptomatic region and obtain imaging, with active participation and feedback from the patient. Using dynamic MSUS, we can see what happens when patients contract their muscles, something that cannot be done with MRI. From a diagnostic perspective, this interaction is invaluable.

Dynamic ultrasonography examination demonstrating
the full thickness tear and already occurring muscle atrophy
due to misdiagnosis and not referring the patient
to proper diagnostic workup

Demonstration of how very small muscle defect is made and revealed
to be a complete tear with muscle contraction
under diagnostic sonography (not possible with MRI)


Complete tear of rectus femoris
with large hematoma (blood)


Separation of muscle ends due to tear elicited
on dynamic sonography examination

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