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STRETCHING

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.

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 can reduce delayed onset muscle soreness (DOMS). While stretching before or after exercising does not “confer protection” [3] from muscle sorenes, 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.

Contents

Stretching in preparation for a physical activity

Before engaging in intense physical activity such as a workout or sporting event, it is helpful to stretch the muscles to be exercised in the following manner: (dubious assertion—see talk page)

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

Following the main activity, these steps may be reversed to "cool down" the body, helping to reduce [2][4] and alleviate any cramps and soreness (such as delayed onset muscle soreness, DOMS) in the exercised muscles.

The biological function of stretching

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Stretching removes local concentration of excessive lactic acids, that are the biproduct of aerobic action, from the the muscle tissue, thus preventing future "cramps", which are a result of tissue damage from the acid build up.

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. Retreived on July 26, 2006.
  2. ^ a b c Knudson, D. Stretch after the match, not before. Coaches' infoservice. Retreived on July 26, 2006.
  3. ^ Kennealy, D. (2002, November). Lets not throw the baby out with the bath water!! UK Athletics - Sports Sceince Panel Articles. Retreived on July 26, 2006.
  4. ^ a b c Quinn, E. (n.d.). Stretching - What the research shows. About Health & Fitness - Sports Medicine. Retrieved on July 26, 2006.

See also

External links