Stretching is a necessary but effective bodywork, recommended for almost everyone because most of us experience disharmony in developing and functioning muscle groups or muscle contractures. Such issues increase the susceptibility to injuries and strains within the musculoskeletal system. This phenomenon is observable in competitive athletes, recreational participants, and those who maintain a sedentary lifestyle.
The most essential advantages of stretching
are health benefits, but they can also be sports benefits, which are significant for active people.
Movement is influenced by two anatomical components: muscles and joints. Engaging with muscles enhances the range of motion within a specific joint, leading to improved movement execution. Limited flexibility in a muscle, relative to its physiological capacity, is a primary contributor to restricted mobility in a joint.
It is associated with an increase in the length or sensitivity of the muscle to stretching. The muscle is made of proteins, actin and myosin, which move between each other during movement, causing the muscle to shorten or lengthen. Stretching performed on a contracted muscle improves its condition and prevents overloading other body structures.
Proprioception, or deep feeling, refers to the sensory ability that enables individuals to perceive the spatial position of their body parts. Proprioceptors, which function as sensory receptors within the nervous system, are present in muscles, tendons, and joint capsules.
Proprioception facilitates the proper positioning of limbs within joints, which is critical for executing movements throughout their range, maintaining upright posture, preserving balance, and controlling movements effectively. Consequently, this sensory awareness supports appropriate motor coordination.
Regular participation in stretching exercises, whether as a distinct training session or as part of a warm-up routine, enhances blood circulation to the muscles. Muscles that exhibit greater flexibility are better equipped to handle physical loads and display reduced susceptibility to injuries. In the event of an injury, there is a higher likelihood that its severity will be lessened and recovery expedited.
Stretching improves the circulation of synovial fluid around the joint capsule, thereby delivering essential nutrients to the joint. Synovial fluid ensures slippage in the joint during movement and has a shock-absorbing effect. Thanks to its presence, friction in the joint is reduced, the range of movement and fluidity of movement are improved, and pain is reduced.
Remember to stretch sensitively because too intensive exercises can cause soreness in exposed body parts.
These classes are particularly beneficial for those who remain stationary in a single position for extended periods, such as sitting at a computer or working in a standing capacity. The consequences of such a lifestyle often include tightened neck muscles and spinal complications.
Those who train in the gym must stretch their bodies because they have very compact muscles. It is best to start stretching classes immediately after strength training. Then, muscles will work better, become more flexible, and be less susceptible to injuries.
Strength training typically results in muscle shortening, which increases muscle visibility; conversely, stretching elongates the muscles. Consequently, men seeking to increase visible muscle mass rapidly may avoid stretching. However, stretching, akin to Pilates, contributes to an overall slimness of the figure while allowing for well-defined musculature.
Indications for stretching techniques include many diseases. Often, stretching is the basis of a therapeutic or training unit; in other cases, it can replace other forms of therapy. Among the many indications, we can mention:
We have two main stretching types.
Static stretching is characterized by prolonged duration and minimal external force application. It is the most commonly used method of stretching exercises. Static stretching is popular in sports where very flexible and well-stretched muscles are needed.
Dynamic stretching involves performing a controlled movement within the limits of joint mobility, which is achieved gradually by repeating the movement several times until the full range of motion is achieved. It is a typical form of movement used as a warm-up for physically active people, in competitive sports, speed counts and running and jumping are required during sports. Dynamic stretching is used in advanced rehabilitation and the training of competitive athletes.
The benefits include helping to restore dynamic function, neuromuscular and motor coordination of muscles through repetition, and performing the exercise in motion. The disadvantage is that it is not a stretch for everyone. To perform it, you must already be at an appropriate level of physical activity. Conversely, this requirement may incentivize individuals to improve their fitness to engage in these stimulating exercises.
Aside from static and dynamic stretching, there are several other stretching techniques.
Stretching after training is recommended post-exercise or as a standalone activity, albeit always following an appropriate warm-up. Optimal results are achieved when specific stretching movements are held for 15 to 30 seconds without inducing pain.
The advantage is the improvement of the range of motion in the joints and the relaxing effect, it is a controlled movement with an emphasis on conscious posture and body awareness. This is very important, because we perform many movements automatically, in patterns, we do not think about how a given muscle group works. It is imperative to maintain proper posture, not solely during exercises consistently.
An exemplary illustration of this form of stretching is in yoga classes.
Post-isometric relaxation (PIR) is a method commonly utilized in rehabilitation. A physiotherapist gently stretches the muscle, followed by a mild muscle tension application, approximately 20 percent of the muscle's capacity, sustained for 10 seconds. The physiotherapist then follows up with a phase of gentle stretching, typically involving 3 to 5 repetitions, and it is advised that individuals exhale during stretching.
The advantage of PIR is the possibility of stretching muscles with painful increased tension and limited movement with pain after injuries and surgeries. However, it often necessitates the presence of a physiotherapist.
Joint rotation is a stretching technique focused on adequately warming up the joints by executing rotational movements at a controlled pace and configuration. This method enhances the range of motion by promoting increased secretion of synovial fluid.
Ballistic stretching is similar to dynamic stretching as it is movement-based. The distinction lies in the intent to exceed the physiological range of a specific body part rather than merely moving it to its limit. It often leads to uncontrolled movements that may result in injury; hence, it is generally not advised for most individuals, particularly novices.
Isometric stretching employs controlled isometric muscle tension in conjunction with increases in the passive range of motion. Such tension appears in the range of 10-30 seconds, depending on the reaction of the given muscle. This method is used for people at risk of muscle atrophy, as it helps prevent it. It has been proven that this procedure improves flexibility and increases muscle strength.
Other types of stretching include fascial stretching. It is a type of stretching that focuses on connective tissue structure. Thanks to this, good results can be achieved, especially in people exposed to long periods of staying in the same position.
Before stretching, warm up with 5 to 10 minutes of light activity. Stretching should be introduced gradually. Observe your own body so as not to overload it. It is worth starting by mastering the basics and choosing a set of exercises for beginners, using them, for example, after waking up or strength training.
Like any other activity, stretching requires comfortable and flexible exercise clothing, including yoga leggings and a fitted, comfortable top. Do the exercises where you are most comfortable – it does not matter whether you choose a gym or a mat in your own home.
Although the training may concern specific muscle groups, warming the whole body is extremely important. Take a deep breath, calm down, and stretch your head, neck, back, and limbs.
When considering stretching, it is pertinent to discuss the factors that influence flexibility. Stretching exercises are instrumental in enhancing flexibility; however, individual variability must be acknowledged. Some may find these exercises straightforward, while others may encounter challenges.
Therefore, one should refrain from assessing one's range of motion based on the capabilities of highly flexible individuals. Not all factors influencing stretching ability are within control.
Internal factors that we do not influence are:
External factors – those which we can influence – are:
Stretching exercises may not always be appropriate, as their application largely depends on the intensity of the activity and the individual’s objectives – whether for professional pursuits, such as achieving the splits, or for health-related benefits, such as alleviating back pain following work. Generally, all stretching exercises are contraindicated for individuals with advanced bone decalcification, bone cancer, or those experiencing high-risk pregnancies.
Furthermore, individuals with injuries to muscles should refrain from engaging in stretching activities without prior consent from a physiotherapist, particularly in cases of exacerbation of chronic conditions, such as rheumatic diseases. It is imperative that stretching does not exceed moderate intensity; any occurrence of pain indicates the cessation of the exercise. Pain triggers reflex muscle tension, counteracting the intended benefits of stretching.
Moreover, the contradictions are:
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