Stretching

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A stretching Siberian tiger Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone.[1 !he result is a feeling of increased muscle control" flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps.[# $n its most basic form" stretching is a natural and instinctive activity% it is performed by humans and many animals. $t can be accompanied by yawning. Stretching often occurs instinctively after wa&ing from sleep" after long periods of inactivity" or after exiting confined spaces and areas. $ncreasing flexibility through stretching is one of the basic tenets of physical fitness. $t is common for athletes to stretch before and after exercise in order to reduce in'ury and increase performance.[( )atha yoga involves the stretching of ma'or muscle groups" some of which re*uire a high level of flexibility to perform" for example the lotus position. Stretching can strengthen muscles" and in turn strong muscles are important to stretching safely and effectively.[+ Stretching can be dangerous when performed incorrectly. !here are many techni*ues for stretching in general" but depending on which muscle group is being stretched" some techni*ues may be ineffective or detrimental" even to the point of causing permanent damage to the tendons" ligaments and muscle fiber.[+ !he physiological nature of stretching and theories about the effect of various techni*ues are therefore sub'ect to heavy in*uiry.

Contents
1 ,hysiology # !ypes of stretches ( -enefits

+ .esearch and controversy +.1 /lexibility 0 .eferences 1 /urther reading

Physiology [edit]
Studies have shed light on a large protein within s&eletal muscles named titin. A study performed by 2agid and 3aw demonstrated that the origin of passive muscle tension (which occurs during stretching) is actually within the myofibrils" not extracellularly as previously been supposed.[0 4ue to neurological safeguards against in'ury" it is normally impossible for adults to stretch most muscle groups to their fullest length without training due to the activation of muscle antagonists as the muscle reaches its normal range of motion.[+ $f people stretch daily" they will increase their flexibility" elasticity" range of motion" and production of synovial fluid. Stretching improves balance" physical performance" and blood circulation. 2uscle pain is caused by tissue damages and excessive blood accumulation. !his can be prevented if one stretches on a regular basis. 5hen stretching one should not pull the muscle too *uic&ly because it will cause a strain or tear. !he muscles become relaxed after they are stretched which decreases the li&elihood of a person getting a stress fracture. $t is important to stretch to increase blood flow to prevent the hardening of arteries.[1

Types of stretches [edit]

!here are four different types of stretching6 ballistic" dynamic" proprioceptive neuromuscular facilitation" and static stretching. -allistic stretching is a rapid bouncing stretch in which a body part is moving with momentum that stretches the muscles to a maximum. 2uscles respond to this type of stretching by contracting to protect itself from over extending. 4ynamic stretching is a wal&ing or movement stretch. -y performing slow controlled movements through full range of motion" a person reduces ris& of in'ury. ,roprioceptive neuromuscular facilitation (,7/) is a type of stretch for a particular muscle and its specific 'ob" so resistance should be applied" then the muscle should be relaxed. Static stretching is a type of stretch whereby a person stretches the muscle until a gentle tension is felt and then holds the stretch for thirty seconds without any movement or bouncing.[( $t is important that a person does not hold a stretch for longer than thirty seconds to a minute because the muscles will become hyperextended. Stretching should not be painful and it is critical for a person to perform stretches properly to protect their muscles from in'ury. A person should stretch before and after a wor&out" even sometimes during the wor&out. !he time frame that a person stretches during their wor&out is crucial to the well being of their muscles. 4ynamic and ballistic stretching should be performed before a wor&out in order to increase blood flow" strength and power and to reduce tightness. ,7/ stretching should be performed during the wor&out to wor& on a specific muscle before it is put to use. Static stretching should be performed at the end of a wor&out in order to increase the flexibility and remove the lactic acid build up. Stretching properly and in the correct time frame of one's wor&out is vital for gaining all the benefits from these stretches.[8

Benefits [edit]

A roller derby athlete stretching. 9ne review suggests that there are many beneficial stretches that can improve range of motion (.92) in athletes" especially runners.[: $t is also suggested that one stretching exercise may not be enough to prevent all types of in'ury" and that" multiple stretching exercises should be used to gain the full effects of stretching.[: $t has also been suggested that proprioceptive neuromuscular facilitation (,7/) stretching yields the greatest change in range of motion" especially short;term benefits.[< .easoning behind the biomechanical benefit of ,7/ stretching points to muscular reflex relaxation found in the musculotendinous unit being stretched. [clarification needed 9thers[who? suggest that ,7/ benefits are due to influence on the 'oint where the stretch is felt. [clarification needed $f done properly" stretching can prevent in'ury" relax the muscles" increase range of motion and flexibility" and better one's performance" especially athletes. Although stretching does not prevent in'ury" it can reduce the ris& greatly% especially if one stretches properly and on a regular basis. Stretching is more beneficial to those who stretch regularly" as opposed to those people who stretch occasionally. Stretching increases blood flow which prevents hardening of the arteries and it also produces synovial fluid" which lubricates the 'oints that are surrounded by the muscles% which in turn helps prevent arthritis. Stretching stabili=es the body's natural balance and posture" and aligns the 'oints leading to better coordination. After any physical activity" there is a build up of lactic acid in one's body and by stretching the lactic acid is removed" therefore alleviating any muscle pain or cramps. $t is important for a person to perform each of the four types of stretching properly to gain the benefits.[1> $t has been shown for example that intensive stretching has a synergistic effect with ,lyometric training by protecting the 'oint and ma&ing it more receptive to the benefits of the plyometric drills.[11

Research and controversy [edit]

A woman in a ?oga stretch position 9ver;stretching or stretching to a point where pain is felt may be inappropriate and detrimental. @ffects on performance" both short; and long;term" may include predisposition to in'ury and possible nerve damage.[: 9ther research concludes that active stretching routines will reduce muscle;tendon viscosity and increase muscle compliancy and elasticity. $n sports activities where there are little or no short;stretching cycles" (bicycling" 'ogging" etc.) stretching routines may be detrimental to athletic performance and have no effect on reducing in'uries.[1# 9ther theories included claim active static stretching increases inflow of Aa #B from extra cellular spaces into the muscles being stretched. !he increase of Aa #B reduced the muscle twitch tension by up to 1>C. .easoning behind this claim is that increased levels of Aa#B in resting muscles predisposes individuals to fatigue *uic&er than individuals who did not stretch.[1(

Flexibility [edit]
2ain article6 /lexibility (anatomy) Some people are more flexible than others as defined by individual body flexibility score% this includes sex differences where females are generally more flexible than males. [ citation needed Stretching may not increase range of motion"[citation needed but rather increase individual stretch tolerance" becoming detrimental to athletic performance. [ citation needed Among the factors these studies measure are capsular mobility" /lexiScore and 'oint;muscle compliance. .esults of research by 5itrouw et al.[1# found that6 each of which has a different consideration based on individual activity6 $n activities where stretch;shortening cycles (SSA) are more prevalent" such as sprinting and 'umping" the muscle;tendon units need to store and use more elastic energy $n activities which do not re*uire as much SSA such as 'ogging" a more elastic muscle;tendon unit is not needed.[clarification needed !he reason behind conflicting data is claimed to be due to the different levels of observed sports activity.