Stretching
Introduction
Stretching is a form of physical exercise where a specific muscle or tendon (or muscle group) is deliberately flexed or stretched, to improve the muscle's felt elasticity and achieve comfortable muscle toneMuscle Tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate crampsCramps.
Types of Stretching
There are several types of stretching, including ballistic, dynamic, active, passive (or relaxed), static, isometric, and PNF stretching.
Ballistic Stretching
Ballistic stretching is a rapid bouncing stretch in which a body part is moving with momentum that stretches the muscles to a maximum. Muscles respond to this type of stretching by contracting to protect itself from over extending.
Dynamic Stretching
Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motionRange of Motion. In dynamic stretches, there are no bounces or "jerky" movements.
Active Stretching
Active stretching means you’re stretching a muscle by actively contracting the muscle in opposition to the one you’re stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device.
Passive (or Relaxed) Stretching
Passive stretching means you’re using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device.
Static Stretching
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility.
Isometric Stretching
Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles.
PNF Stretching
PNF stretching, or Proprioceptive Neuromuscular Facilitation, is a more advanced form of flexibility training that involves both the stretching and contracting of the muscle group being targeted.
Benefits of Stretching
Stretching, as part of a regular exercise regimen, can provide a range of benefits, including increased flexibility, improved range of motion, improved blood flow, reduced muscle soreness, and enhanced physical performance. The benefits of stretching are numerous and have been supported by various studies over the years.
Increased Flexibility and Improved Range of Motion
Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.
Improved Blood Flow
Stretching increases blood flow to the muscles. Not only can this help reduce post-workout soreness and shorten recovery time, but it can also improve overall health. Greater blood circulation helps promote cell growth and organ function.
Reduced Muscle Soreness
If you’re experiencing muscle soreness after your workouts, a good stretch can help ease the discomfort. Muscle tightness can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back.
Enhanced Physical Performance
Before you begin any workout, whether it's a cardio workout, a strength training workout, or a yoga session, it's important to prepare your body for action. A dynamic warm-up that includes stretching can help you achieve this.
Risks and Precautions
While stretching is a powerful tool for improving flexibility and overall health, it is not without its risks. It is important to approach stretching with the same care and attention as any other exercise regimen.
Overstretching
Overstretching, or pushing the body to stretch beyond its current flexibility level, can lead to muscle strains or even tears. It's important to listen to your body during stretching exercises. If a stretch causes sharp pain, it's important to stop the stretch to avoid injury.
Incorrect Technique
Using incorrect technique can also lead to injury. It's important to learn the correct way to perform each stretch, and to seek guidance from a fitness professional if you're unsure.
Pre-existing Conditions
Individuals with certain pre-existing conditions, such as certain muscle or joint conditions, should approach stretching with caution. In some cases, stretching may not be appropriate, or may need to be modified to ensure safety.