Stretching is a form of physical exercise in which certain muscles or tendons (or muscle groups) are deliberately flexed or stretched to improve muscle elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to reduce cramps.
In its most basic form, stretching is a natural and instinctive activity; it is done by humans and many other animals. It can be accompanied by yawning. Stretching often occurs instinctively after awakening from sleep, after a long period of inactivity, or after leaving a limited area and space.
Increasing flexibility through stretching is one of the basic principles of physical fitness. It is common for athletes to stretch before and for practice in an effort to reduce the risk of injury and improve performance, although these practices are not always based on scientific evidence of effectiveness.
Stretching can be dangerous if done incorrectly. There are many techniques for stretching in general, but depending on the group of muscles being stretched, some techniques may be ineffective or detrimental, even leading to hypermobility, instability, or permanent damage to tendons, ligaments, and muscle fibers. The physiological properties of stretching and the theory of the effects of various techniques are therefore subject to rigorous investigations.
Although static stretching (see picture on right for example) is part of some heating routine, a study in 2013 shows that it weakens muscles. For this reason, dynamic stretching is recommended before exercise in static stretching places, while the latter helps to reduce muscle soreness afterwards.
Video Stretching
Physiology
Studies have explained the function, in stretching, of large proteins in skeletal muscle myofibrils named titin. A study conducted by Magid and Law shows that the origin of passive muscle tension (which occurs during stretching) is actually in the myofibril, not the extracellular as had been previously thought. Because of neurological protection against injury, it is usually impossible for adults to stretch most muscle groups to the maximum length without training due to activation of muscle antagonists as the muscles reach their normal range of motion range.
Maps Stretching
Stretch type
There are five different stretch types: ballistic, dynamic, SMF stretching, PNF stretching, and static stretching. Ballistic stretching is a quick bounce stretch in which body parts move with momentum that stretches the muscles to the max. Muscles respond to this stretching type by contracting to protect themselves from elongating. Dynamic stretching is a stretch of walking or movement. By performing slow-motion controlled movements, one reduces the risk of injury. Proprioceptive neuromuscular facilitation (PNF) is a type of stretching for certain muscles and specific jobs, so that resistance must be applied, then the muscles should relax. Static stretching is a type of stretch in which a person stretches the muscles until the soft tension is felt and then holds the stretch for thirty seconds or until the muscle release is felt, without movement or bouncing.
Effectiveness
Although many people do stretch before or after exercise, medical evidence suggests this has no significant benefit in preventing muscle pain.
Stretching does not appear to reduce the risk of injury during exercise, except perhaps for runners. There is some evidence that pre-sports stretches can increase the range of athlete's motion.
The Mayo Clinic advised against bouncing in the stretch, and held them for thirty seconds. To prevent injury, they suggest to warm up before stretching or stretching after the workout.
References
Further reading
- Andersen JC (2005). "Stretch Before and After Exercise: Effects on Muscle Pain and Injury Risk". Journal of Athletics Training . 40 : 218-220.
- Anderson, Bob. "Stretch: 30th Anniversary Edition". Shelter Publications (2010)
- Cheung Karoline, Hume Patria A., Maxwell Linda (2003). "Delayed Onset Muscle Soreness: Treatment Strategies and Performance Factors". Sports Medicine . 33 (2): 145-164. doi: 10.2165/00007256-200333020-00005. PMIDÃ, 12617692 CS1 maint: Many names: list of authors (links)
- LaRoche D, Connolly DAJ (2006). "Stretching Effects on Passive Muscle Tension and Response to Eccentric Exercises". American Journal of Sports Medicine . 34 (6): 1000-1007. doi :. 10,1177/0363546505284238
- Shrier, Ian. "When and Who Stretch?" Doctor & amp; Sportsmedicine 33.3 (2005): 22-26.
Source of the article : Wikipedia
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