Emily: Sadie, most of us grew up thinking that "more is better" when it comes to stretching. But you’re telling us that traditional static stretching might actually be making us tighter. How is that possible?
Sadie: It sounds counterintuitive, doesn't it? As a lifelong yoga teacher, it was a shock to me, too! Exercise science shows that long-held, static stretches — where you’re just pulling on a muscle and holding still — can actually hurt you. This happens because of the "stretch reflex".
Your muscles aren't actually smart enough to direct a stretch; they just react to it. When you pull too hard in a passive position, your nervous system senses a threat and sends a signal to the muscle to contract to prevent injury. If you trigger this reflex early in a yoga class — like in a deep downward dog — you’ll likely stay tighter and even lose strength for the rest of the session. You end up pulling on your connective tissues and joints instead of actually lengthening the muscle.
Emily: So if the flexibility isn't coming from the muscles themselves, where is it coming from? What’s really going on behind the scenes?
Sadie: It comes from the brain! Your brain has something called a gamma loop — a constant stream of messages going to your muscles. It listens to your repetitive movements and keeps those muscles "active" and ready 24/7. This is great for strength, but if you don't teach that loop to relax, your muscles stay chronically tense.
My Somatic Flexibility Technique (SFT) bypasses the muscles and goes straight to that neurological source. Through gentle, easy movements, we bring the mind and body back into communication. We’re retraining the brain to keep the muscles relaxed yet ready, which restores a full range of motion to the joints.
Emily: For the person who feels like they’ve tried every stretch and every massage and nothing has worked — why is this the missing piece?
Sadie: Because this is a holistic re-education. Most programs just address the symptom (the tight muscle), but we are addressing the "driver" (the brain). Not only will you release tension more deeply than ever before, but you’ll also develop a new level of consciousness. You’ll notice the moment tension starts to build up during your day. You can then drop into a few minutes of SFT — even while sitting at your desk — to prevent that tightness from taking hold. It’s a completely new way to feel stronger, freer, and more in tune with your own body.
Emily: I love that this is so gentle. Is this approach safe for anyone?
Sadie: Absolutely. In fact, it’s one of the most powerful options for people with limitations. I’m in my 50s and I’ve had to manage a severe spinal injury since my teens that caused a lifetime of restricted movement. SFT is the best thing I’ve ever done to maintain my own mobility.
Because we aren't forcing anything, it’s perfect for immobile joints or less flexible connective tissue. It’s working for thousands of students of all body types because it meets the body where it is, rather than trying to push it somewhere it isn't ready to go.
Emily: What kind of time commitment does this require?
Sadie: Each session is only 10 to 15 minutes. In that short window, one session can release an entire "chain" of interconnected muscles, like your hamstrings, glutes, and low back all at once.
Once you retrain that gamma loop in your brain, you actually won't need to do it as often. We all spend more than 15 minutes a day scrolling social media; dedicating that same amount of time to your body’s holistic freedom is a small investment for a massive shift in how you feel.
