In our pursuit of being healthier individuals, it can be easy to look past the small things. However, sometimes small things can have the greatest effects. When discussing the vast world that is fitness, there are numerous aspects including, strength training, endurance, training, weight lifting, and cardio. Engaging in any of these exercises is a wonderful thing, but it is equally important to prioritize recovery and put an emphasis on reducing injuries. Stretching adequately before and after a workout is a great way to achieve that, while also providing your body with a calm, relaxed ending to an intense workout. In this article we delve into the science behind stretching and the protocols that allow us to have limber joints and tendons.
When stretching our bodies it is important to understand the changes occurring in the mechanics of our muscles and tendons. Elasticity refers to a muscle or tendon's ability to return to its original length after being stretched and plasticity refers to a muscle or tendon's ability to undergo permanent change in length after being stretched. Both of these increase tremendously when you stretch on a consistent basis. Elastic components of muscles and tendons will become more efficient, meaning they can stretch further and return to their original lengths with less risk of damage. An increase in plasticity leads to a permanent structural change in the muscle and connective tissues such as collagen fibers and fascia, allowing them to lengthen over time, providing you with greater flexibility and range of motion.
There are also many physiological benefits that come when you stretch your body. Stretching increases blood flow to the muscles, enhancing the delivery of nutrients and oxygen, while simultaneously removing waste products such as lactic acid. The increased removal of lactic acid helps to reduce muscle stiffness and soreness especially after exercise. Stretching can also cause a release of endorphins, the body's “feel good” chemicals. Endorphins are neurotransmitters that help to reduce pain and promote a sense of well-being and relaxation.
Types of stretching
Static Stretching
Static stretching involves holding a certain stretch for a period of time, typically between 15–60 seconds. During static stretching, the muscle is lengthened and held in a fixed position, allowing muscle fibers and connective tissues to adapt to the stretch. Static stretching is great for increasing flexibility and best used post-workout as holding a fixed stretch for a duration of time allows the muscles and tendons to enter a state of relaxation. While sitting on the ground with your legs extended forward, reaching forward, touching your toes and holding the position is a great way to statically stretch the hamstring. Another example of a static stretch is standing on one leg while pulling your other foot towards your glutes and holding it and this stretch is great for the quadricep muscles.
Dynamic stretching
This type of stretching involves your body moving through a full range of motions in a controlled and repetitive matter. The main difference between static and dynamic stretching is that dynamic stretching is not held for a long time. In dynamic stretching, a position is held for a few seconds before switching to the opposite side, or another body part. Dynamic stretching is the most useful pre-workout as it aids in increasing blood flow and elevating muscle temperature. By mimicking the movements of a particular sport or activity, you are preparing your muscles and joints for the demands of exercise. Some examples of dynamic stretching include leg swings, which consist of standing while swinging one leg back and from or side to side. Arm circles are another great dynamic stretch that warms up the shoulders.
Ballistic stretching
Ballistic stretching involves using the momentum of a moving body part to force a muscle beyond its normal range of motion and often involves rapid, bouncing movements to stretch the muscles. The momentum generated by counseling movements stretches the muscle to its maximum length. It is important to be extremely cautious when performing ballistic stretching, because when it is not done properly, over-stretching and injury could ensue. Ballistic stretching is typically used by extreme athletes and is only recommended for conditioned athletes that require explosive movements in their sport, such as sprinters and basketball players. Some examples of ballistic stretching include bouncing toe touches, which consists of rapidly bouncing down to your toes and back up, increasing the stretch with each bounce. Arm flings consist of quickly flinging the arms across the body and then back out to the sides
Proprioceptive Neuromuscular Facilitation Stretching
Proprioceptive Neuromuscular Facilitation stretching, or PNF, involves stretching and contracting the muscle group being targeted. Typically, PNF starts off with a cycle of static stretching the muscle followed by an isometric contraction of the muscle against resistance for 5–10 seconds and then relaxing and stretching it further. This sequence can be repeated several times to enhance flexibility. PNF is commonly used in physical therapy and athletic training to increase flexibility, especially after an injury. This type of stretching is usually done with two people or can be performed solo with a resistance band. Stretching the hamstring in PNF style consists of lying on your back with one leg raised, a partner pushes your leg toward you while you resist by pushing against their hand. After a few seconds, you relax, and the partner pushes the leg further into the stretch. You can also stretch your calf by using a resistance band around your foot, push against the band to engage the calf muscles, then relax and pull the foot back for a deeper stretch. This is another type of stretching that requires careful execution to avoid further injury.
In Conclusion
Stretching is a multifaceted practice rooted in both mechanical and physiological science, offering numerous benefits to the body. By engaging in different types of stretching—static, dynamic, ballistic, and proprioceptive neuromuscular facilitation (PNF)—you can improve flexibility, enhance muscle and joint function, and reduce the risk of injury. Stretching not only influences the elasticity and plasticity of muscles and connective tissues, promoting both temporary and permanent changes, but also plays a crucial role in preparing the body for physical activity and aiding in recovery. Stretching before working out, after working out and whenever you feel discomfort in your body ultimately contributes to better overall physical health and performance.
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