Stretching

Stretching, as it relates to physical fitness, is the process of positioning the limbs of the body in ways that will lengthen the muscles and surrounding soft tissue. Stretching improves muscle elasticity and tone, as well as creates better flexibility. Stretching also increases a person’s range of motion, improves circulation, relieves muscle soreness, and reduces overall fatigue. The two basic types of stretching are static stretching and dynamic stretching. Proper technique is an important component of stretching. Incorrect stretching can lead to injury.

Understanding Stretching

When the body is stretching, several things are taking place deep in the muscles and soft tissue. A muscle contains thousands of tiny stringlike cells called muscle fibers. Muscle fibers are situated close together within a muscle and are usually very long. Muscle fibers are composed of thousands of even smaller threads called myofibrils, which enable muscles to lengthen, relax, and contract. Within the myofibrils are millions of minuscule bands called sarcomeres, which are made up of overlapping strands of protein-laden myofilaments. Stretching a muscle lengthens the muscle fibers and their smaller components. When a muscle is lengthened during a stretch, the connective tissue and sheath of the muscle tendons elongate. As the body gets used to stretching, the surrounding ligaments, tendons, connective tissue, skin, and scar tissue begin to adapt to the movement. Continual stretching over long periods of time leads to many benefits.

The Benefits of Stretching

Stretching improves a person’s overall athletic ability. Stretching the muscles leads to greater flexibility, and flexibility allows for a greater range of motion. The activity improves the range of motion by reducing muscle tension in the stretched part of the body. Improved range of movement allows the limbs to move farther apart with reduced risk of muscle or tendon strain. Consistent stretching after athletic activity may reduce an athlete’s risk of injury.

Apart from reducing the risk of injury, stretching may also ease post-exertion muscle soreness. Soreness occurs after strenuous exercise and is the result of micro tears in the muscle fibers and inflammation. Lengthening the muscle fibers during a stretch increases blood circulation. Stretching after a workout also reduces bodily fatigue, which can diminish future physical and mental performance. Fatigue creates greater muscle tension and forces the body to work harder during physical activity. Greater flexibility relieves muscle pressure, and the body requires less effort from the working muscles as a result.

Regular stretching may support better posture and strengthen physical coordination. Better circulation also leads to increased energy. A person can learn many things about the body by performing frequent stretches, which can lead to greater relaxation and stress relief.

Types of Stretches

Stretching falls into two basic categories: static stretching and dynamic stretching. Static stretches are done without other types of movement. A static stretch involves a person getting into a stretch and remaining there for a given amount of time. Experts from the American College of Sports Medicine (ACSM) recommend holding a position for 10–30 seconds and repeating it to accumulate about sixty seconds to gain the most benefit from the stretch. The position of the stretch is meant to place gradual tension on the muscle as it is stretched. Static stretching is recommended for beginners and for people who are not very active. Other types of static stretches include passive stretching, active stretching, and isometric stretching. Passive stretching involves another person or apparatus moving a limb to create a stretch. Active stretching is the use of muscle strength to generate a stretch in a specific area. Raising the leg high in the air and keeping it there without external assistance is an example of an active stretch. Isometric stretching involves contracting a muscle while it is stretched, typically without movement. However, stretching is no longer considered essential, as strength training through a full range of motion can also improve flexibility.

Dynamic stretches involve stretching and movement. While stretching a specific part of the body, a person also swings or bounces the body part to extend its range of motion. Controlled movement can improve flexibility, but bouncing movements may increase injury risk. Dynamic stretches can also work to strengthen muscles. Research emphasizes stretching across entire movement chains rather than isolated muscles, which may improve mobility and overall performance. Resistance stretching and loaded stretching contract and elongate a muscle simultaneously. The muscle is stretched through its full range of motion while being contracted, leading to increased strength. Due to the demands dynamic stretching places on the musculoskeletal system, this type of stretching is most beneficial to people who are regularly active.

Stretching Safely

Stretching can do serious damage to the body if performed incorrectly. Individuals should listen to their bodies when stretching. Any movement that causes pain or discomfort should be avoided. A person should never stretch an injured area of the body until the area has recovered or the individual has been cleared by a physician to perform the activity. Warming up is also very important prior to stretching. Stretching cold muscles can lead to muscle damage. Body heat loosens muscles, making them more pliable for stretching. Warm-ups also increase blood flow and release more oxygen into a person’s system, nourishing the muscles. Comprehensive stretching of all major muscle groups in the body is an important part of physical activity. Expert opinion varies as to whether stretching before exercise is beneficial; post-exercise stretching may aid flexibility but is not essential for recovery. Dynamic stretching is generally preferred before exercise because it improves performance and muscle activation.

Bibliography

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