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Stretching

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This article is about stretching as a form of physical exercise. For information related to body modification practices, see that article and stretching (body piercing). The term can also refer to the stretching of canvas on a frame.
An actively stretching Siberian tiger
Cat stretching in utterly relaxed rest

Stretching is the activity of gradually applying tensile force to lengthen, strengthen, and lubricate muscles, often performed in anticipation of physical exertion and to increase the range of motion within a joint. Stretching is an especially important accompaniment to activities that emphasize controlled muscular strength and flexibility, such as ballet, acrobatics or martial arts.

Stretching is also believed to help to prevent injury to tendons, ligaments and muscles by improving muscular elasticity and reducing the stretch reflex in greater ranges of motion that might cause injury to tissue. For example, some research still in the preliminary stages has found soccer players reduced injury risks by stretching,[1] however the number of players studied was not large enough to draw a firm conclusion. For sports such as tennis, where one of the long-term goals of stretching is to gradually increase static range of motion, the cool-down is an ideal time to systematically program a long-term increase in static flexibility.[2]

In addition, stretching may reduce delayed onset muscle soreness (DOMS). While stretching before or after exercising does not “confer protection” [3] from muscle soreness, current research suggests that stretching can “decrease”[4] or "reduce"[2] pain and soreness after exercise. However, there is no evidence which supports the theory that stretching immediately before exercise can prevent overuse or acute injuries.[4]

There is some controversy over the most effective methods of stretching, and whether some stretches, such as ballistic, or "bouncing", stretches, may actually be harmful.

Stretching may alleviate future "cramps" by increasing the local inflow of needed nutrients to the muscle (oxygen, and saline) by means of mechanical stretching of the tissue.[citation needed]

How to

Warmup before stretching

It is generally recommended that some mild warming up exercise such as light running, running in place, or jumping jacks be performed for a few minutes before stretching. This serves to increase blood flow and actually warm the tissues to be stretched, making them more pliable and reducing the risk of injury.[5]

Breathing during stretching

Proper breathing while stretching will promote oxygenation of the tissues and is considered helpful to both improve the stretch and to avoid injury.[citation needed]

Stretching in preparation for a physical activity

  1. Joint rotation, whereby joints are lubricated by circular motions
  2. Static stretching, whereby muscles are gradually stretched with the body at rest
  3. Dynamic stretching, whereby muscles are stretched by alternately contracting opposing muscles, such as by twisting the torso or by swinging a straightened leg
  4. Light exercise resembling the activity to follow

Following the main activity, these steps may be reversed to "cool down" the body.

For some activities (such as dancing, martial arts, or gymnastics), the ability to flex and extend beyond normal ranges can significantly improve performance, with full extension taking years of practice in the art, and this may be improved by stretching, some of which may be performed over long time while performing other tasks such as reading or viewing video.

Stretching technique

The most effective stretching targets individual muscles. Most body motions involve a primary muscle (the agonist) assisted by secondary muscles (the synergists), which collectively impose a stretch on the opposing muscle (the antagonist). For example, when bending the leg, the hamstring (agonist) and gastrocnemius (synergist) are contracted, thus stretching the quadriceps (antagonist).

Taking this interrelation of muscle groups into account, a common sequence of stretches is as follows:

  1. back
  2. sides
  3. neck
  4. forearm and wrists
  5. triceps
  6. chest
  7. buttocks
  8. groin
  9. thighs
  10. calf muscles
  11. shins
  12. hamstring

References

  1. ^ Experts debate benefits of stretching with exercise. (2000, September 11). CNN.com. Retrieved on July 26, 2006.
  2. ^ a b Knudson, D. Stretch after the match, not before. Coaches' infoservice. Retrieved on July 26, 2006.
  3. ^ Kennealy, D. (2002, November). Lets not throw the baby out with the bath water!! UK Athletics - Sports Science Panel Articles. Retrieved on July 26, 2006.
  4. ^ a b Quinn, E. (n.d.). Stretching - What the research shows. About Health & Fitness - Sports Medicine. Retrieved on July 26, 2006.
  5. ^ Drenth, T. Marathon training for dummies, 2003.

See also

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