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 (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 #redirect [[Template:Fact]]. In addition, stretching can reduce delayed onset muscle soreness (DOMS) #redirect [[Template:Fact]].

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 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: ([Disputed statementdisputed]—see [Static stretching, whereby muscles are gradually stretched with the body at rest

Dynamic stretching, whereby muscles are stretched by alternately contracting opposing muscles, such as by twisting the torso or by swinging a straightened leg

Light exercise resembling the activity to follow

Following the main activity, these steps may be reversed to "cool down" the body, helping to prevent and alleviate any cramps and soreness (such as delayed onset muscle soreness, DOMS) in the exercised muscles, although scientific studies have shown that stretching does not reduce, or prevent, DOMS.

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

See also

• PNF stretching
• Passive stretching
• Active stretching
• Static stretching
• Dynamic stretching
• Ballistic stretching
• Resistance Stretching
• Warming up

External links

• [Example warm up stretches]
• [Brad Appleton's comprehensive "Stretching FAQ"]
• [RSI Warrior - Free software providing 20 professional stretches for PC users]
• [Workplace Angel - Software providing stretches and exercises for PC users]
• [Exercise program to stretch the back and legs]
• [FLASH MAVI Stretching Instructions] Learn several stretching techniques online and for free. With Animated Illustrations for help.

 

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