{"id":14354,"date":"2026-05-27T09:07:35","date_gmt":"2026-05-27T09:07:35","guid":{"rendered":"https:\/\/www.fitpro.com\/blog\/?p=14354"},"modified":"2026-05-27T09:13:54","modified_gmt":"2026-05-27T09:13:54","slug":"stretching-with-tools-blocks-bands-and-tubes","status":"publish","type":"post","link":"https:\/\/www.fitpro.com\/blog\/stretching-with-tools-blocks-bands-and-tubes\/","title":{"rendered":"Effective stretching with tools: Blocks, bands and tubes"},"content":{"rendered":"

Stretching with tools, and done the right way can be both a positive experience and a time-efficient activity, as Stephen Tongue<\/strong> explains.<\/h2>\n

There aren\u2019t many clients or members I know that would turn their nose up at the idea of being more flexible. There are, however, a lot of clients and members I know that don\u2019t really want to put the time into stretching and would happily skip their routine when unsupervised. We do know it\u2019s good for us, but it\u2019s not often a training priority. Stretching done the right way and with the right tools can be both a positive experience and a time-efficient activity.<\/p>\n

Stretching comes in many forms, and if you go looking, you can find lots of styles, protocols, and endless routines to follow. Stretching has also had some “bad press” in recent years. In a 2020 paper, exercise scientist Dr. James Nuzzo argued that flexibility should be demoted as a major component of physical fitness, noting that it doesn’t predict mortality in the same way that cardiovascular endurance and muscle strength do. Furthermore, researchers like Dr. Jos\u00e9 Afonso have pointed out that strength training\u2014when performed through a full range of motion\u2014is just as effective as traditional stretching for increasing joint ROM (Afonso et al., 2021).<\/p>\n

However, flexibility isn’t irrelevant; it\u2019s about how we achieve it. If your goal is functional range of motion that translates to life and sport, we need to move beyond passive “relaxation” and start looking at\u00a0Loaded Movement Training (LMT)\u00a0as the gold standard.<\/p>\n

Static Stretching: The Yoga Block as a Bridge<\/span><\/h4>\n

The classic \u2018hold and breathe\u2019 approach involves holding a muscle in a stretch, usually for 30 seconds or more, with the aim of gradually lengthening the tissue over time. For the client who is new to exercise, stressed, in pain, or simply “stiff,” static stretching is a vital primary intervention. It provides them with improved ROM and, more importantly, teaches them to relax and relieve muscle tension by activating the parasympathetic nervous system. It\u2019s often a useful tool For teaching them to be more aware of their bodies (proprioception).<\/p>\n

For a very inflexible client, traditional floor stretches can be discouraging or even painful. Enter the\u00a0Yoga Block. A strategically placed block reduces the “threat” perceived by the nervous system by making the position accessible. This moves the client from a state of “bracing” or fighting the stretch to a state of relaxation where they are able to release tension. This is where the magic happens for muscle tension reduction. Below are some classic and useful stretches that I\u2019ve adapted with blocks for the most wooden and rigid amongst us.<\/p>\n

Practical Block Transformations:<\/strong><\/p>\n

    \n
  • The Pigeon Pose: Place a block under the hip to reduce the extreme pull on the glutes and take tension off the knee joint.<\/li>\n
  • Kneeling Quad Stretch: For those who can’t reach their foot, placing a block under the foot while kneeling allows them to push the pelvis forward comfortably.<\/li>\n
  • Downward Dog: Putting blocks under the hands gives inflexible individuals just enough height to reduce hamstring intensity and allow for a flatter back.<\/li>\n
  • Iron Cross: A block under the foot facilitates a straight knee and effective tension without the “fight” of overstretching.<\/li>\n
  • Seated Adductor Stretch:\u00a0Blocks under the knees allow the hip joints to “accept” the position rather than fighting it.<\/li>\n<\/ul>\n