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Stretching is a form of physical activity that is often overlooked, although it has many benefits. Stretching is stretching exercises that are known from old Chinese and Indian works. Regular stretching not only by athletes, but also by each of us, is an excellent form of therapy helping to improve and maintain physical fitness, a great system for reducing stress and muscle tension, and an easy way to improve the quality of life. So, what does stretching mean and what effects can it bring? How to prepare well for it and what factors affect the ease of stretching?
What is stretching and what are its types?
Stretching derives its name from the English language and in translation means nothing else than stretching. You can often come across the name “deep stretch” or the Polish version streczing.
Stretching is an important element of training, which is recommended to everyone due to its positive impact on the development and functioning of muscle groups. Stretching can take the form of a warm-up before training or as part of a training session to relax after exercise.
Often, stretching, which is usually part of training, can become a separate training unit involving stretching all muscle groups. Performing stretching as a training affects the stretching of all muscle groups, which allows you to regain flexibility and natural length of the muscles, which in turn leads to the prevention of injuries and an increase in the overall efficiency of the body.
Stretching is closely related to breathing, relaxing and stretching exercises accompanied by relaxing music. Stretching uses both stretching and relaxing exercises as well as elements of yoga and pilates. Training in the form of stretching is performed on three levels of difficulty: easy, medium, difficult, depending on the level of advancement of the practitioner.
Stretching consists in performing an exercise in series, involving stretching for about 10-15 seconds, and then relaxing the muscle part that was doing the work for about 2 to 5 seconds. Stretching is often considered a lazy form of fitness, but if done carefully and properly, it can cause a feeling of fatigue comparable to that of moderate-intensity fitness training.
Stretching does not affect fat burning and build muscle mass, but has a significant impact on overall physical fitness, dexterity, muscle flexibility and improvement of joint mobility. Specialists distinguish two main types of stretching. Among them, we distinguish static stretching performed while resting and dynamic stretching, i.e. exercises performed while in motion.
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Dynamic stretching – the most important information
One of the types of stretching is dynamic stretching, which is stretching exercises performed before the actual training. Dynamic stretching consists in performing exercises in the range of the entire mobility of a given joint in order to stretch a given muscle group.
The mobility of the joint during dynamic stretching is achieved gradually, because the movements are repeated several times until the full range of joint movement is achieved. Dynamic stretching is an ideal form of warm-up before training, because it increases the blood supply and oxygenation of the tissues, thus preparing the muscles for the main training.
Performing dynamic stretching before training will allow you to avoid injuries and help you achieve results faster. Dynamic stretching is most often used in warm-ups of physically active people, in competitive sports, advanced rehabilitation and in the training of professional and professional athletes.
Due to its properties, dynamic stretching effectively affects the achievement of better results in sports where running, jumping, speed and dexterity are required. Dynamic stretching requires an appropriate level of physical fitness, condition and stretching of the muscles from the exercising person.
Dynamic stretching performed before training consists in quickly stretching the muscles and returning to the natural position, where the limb moves in different directions during the exercise. During dynamic stretching, it is important to perform the exercise in your own maximum range of motion, not exceeding the pain limit and not allowing the muscle tension to increase.
Properly performed dynamic stretching has a positive effect on dynamic functions, neuromuscular and motor coordination of the muscles. The use of this type of stretching should be under the supervision of a specialist or after appropriate preparation.
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Static stretching – the most important information
The second most frequently distinguished type of stretching is static stretching, which is performed after training in a stationary position. Static stretching is a stretching exercise that uses a long exercise duration with little external force.
Proper execution of static stretching requires maintaining a static position, i.e. performing a stretching movement until the pain limit is reached and staying in a certain position for about 15 to 30 seconds. Movement in static stretching is controlled and conscious, thanks to which the mobility of the joints is improved, blood circulation around the muscles is increased, the process of muscle regeneration is accelerated and muscle contractures are eliminated.
Static stretching should be used after the main training or warm-up. This type of stretching is the most popular in ballet, dance and gymnastics, because it has a positive effect on flexibility and muscle stretching. The disadvantage of static stretching there can be injuries especially in the case of beginners who do not know their abilities yet and stretch too much, which causes muscle tension.
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Ballistic stretching – how to do it?
Ballistic stretching, which is often confused with dynamic stretching, is a method of stretching by e.g. rocking, swinging movements, stretching movements performed rapidly as they deepen.
This type of stretching is dedicated to professionals with a higher level of advancement, because it is characterized by relatively low effectiveness with a simultaneous high risk of injury.
This type of stretching is not recommended for beginners, because the method of stretching by inexperienced people may cause a sudden loss of fitness, injury or muscle tension.
Ballistic stretching in order to exceed the limit of joint mobility uses the force of inertia by performing kicks and dynamic leg swings, which are used, for example, in martial arts.
Due to the fact that ballistic stretching is injurious, you should refrain from doing this type of stretching in everyday training. On the other hand, professional athletes training, for example, in martial arts, ballet or artistic gymnastics, use ballistic stretching as a key element of their training.
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What is isometric stretching?
Isometric stretching is a separate type of static stretching involving passive stretching combined with strong tension of the stretched muscles. Isometric stretching improves the static flexibility and strength of the muscles, and with regular use, you can prevent muscle wasting.
Exercises in this type of stretching use the method of isometric contractions consisting in stretching the muscles without changing their length for no longer than 30 seconds. The number of repetitions and the pace of exercise affect the quality of training, but it should be remembered that the most important thing is the quality and accuracy of the muscle tension and relaxation performed.
Isometric stretching, thanks to its positive effects, is recommended not only to athletes who want to develop a specific muscle group. Regular isometric stretching is especially recommended for elderly people who, due to their age or as a result of diseases, were immobilized and want to return to full fitness.
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Stretching with the poisometric method (PNF)
Stretching with the poisometric method (PNF – Prioprioreceptive Neuromuscular Facilitation) is derived from physiotherapy and takes into account the methods of physical therapy used in rehabilitation. In PNF stretching, static stretching is used in combination with isometric contraction of the stretched muscle. This method is not really a kind of stretching, but a technique that uses two types of stretching, such as isometric stretching and passive-static stretching.
Initially, the PNF method was used to treat people after a stroke, then PNF-based stretching techniques began to be used in healthy athletes to improve their starting form and to reduce the risk of injury.
In post-isometric stretching, the first step is to passively bring the body to the limit of mobility, as we do in static stretching. Staying in this position, add a contraction of the stretching muscle (isometric stretching) lasting about 6- 10 seconds. Then we relax the muscle and bring it to the limit of mobility.
Stretching with the PNF method is most effective when used with the help of another person, as it is easier to reach the limit of mobility and provide sufficient resistance. Thanks to this method, which uses the neuromuscular patterns of individual muscle groups, it is possible to restore the correct length of muscles and improve their static-passive flexibility.
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The effect of stretching on the body
Regular stretching can bring many benefits, influencing the figure and the condition of the body. Among the most important health and sports benefits, we can distinguish reduction of muscle tension.
The muscle is made of two proteins, actin and myosin, which move between each other during movement, causing the muscle to shorten or lengthen. Stretching, which is performed on a contracted muscle, improves its condition, but also prevents overloading other parts of the body. Correctly performed stretching increases the length and sensitivity of the muscles to stretching.
Another benefit of doing stretching is to improve your range of motion. Human movement is determined by the work of muscles and joints, and thanks to properly working muscles, mobility in a given joint is improved. Thanks to stretching, the muscles become more flexible, which increases the mobility in the joint, and thus, it is easier to perform a given movement, without the risk of injury.
Stretching also affects the synovial fluid, which makes the joint slip during movement. The right amount of fluid in the joint improves the range of motion, its fluidity and reduces the feeling of pain during certain movements. Stretching has a positive effect on the improvement of the synovial fluid flow around the joint capsule, providing nutrients to the joint.
Another thing that is important for the functioning of our body that stretching affects is feeling deeply. The kinesthetic sense is a sense that allows us to feel the position of a specific part of the body in space, which determines the correct positioning of the limb in the joint, and consequently, performing the full range of movement without losing balance and with full control. Stretching increases the feeling of deep feeling, thanks to which the correct motor coordination is improved.
Regular stretching reduces the risk of damage to muscles and soft tissues, thanks to the improved blood supply to the muscles. Muscle, which is characterized by flexibility, is less susceptible to injury, and when it occurs, it regenerates faster in people who regularly perform stretching after training or as a separate training unit.
Exercises performed during stretching have a positive effect on shaping the habit of appropriate body posture, take care of the spine, improve flexibility, thanks to which the silhouette looks slender and the level of stress is reduced. Properly performed stretching after the main training allows you to avoid painful soreness and to stretch and relax tense muscles after work.
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Stretching – who is it for?
The benefits of stretching make it a physical activity suitable for everyone. Stretching has no limits when it comes to age or gender, and the level of skills you have. Stretching is especially recommended for people who lead a sedentary lifestyle, with little physical activity.
Stretching is an excellent form of exercise for people who spend many hours in a stationary position, e.g. working in a sitting or standing position, and people who train intensively in the gym. Stretching can also be performed by pregnant women after prior consultation with the attending physician, children and the elderly experiencing back pain, neck pain or muscle stiffness.
Stretching is recommended for people who want to increase the flexibility and strength of their muscles, relax them or get rid of tension pain. Regular stretching is recommended for people who want to maintain the correct body posture, proper balance and coordination, and for people exercising at the gym who want to slim their figure and outline the muscle line.
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How to prepare for stretching?
Performing stretching always requires the muscles to be warmed up. Before you start stretching the muscles, you can jog, do squats or jumps for about 5 to 10 minutes, so that the body is warmed up and prepared for stretching.
Then gently stretch the main muscle groups, holding them in one position for about 30 seconds. Moving on to the proper stretching, it is worth getting acquainted with the correctness of stretching exercises and the starting position. Instructor-led classes at the fitness club, videos on the Internet or drawings with a description of the exercises may prove helpful.
Each exercise performed in stretching should be done gently, without rush and carefully, without causing any pain. As you exercise, breathe normally without holding your breath or accelerating it. Before starting stretching, ventilate the room in which we are going to exercise, prepare a bottle of water, exercise mat or towel, you can get exercise bands and take care of a comfortable and non-binding outfit.
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Factors influencing easier stretching
Stretching is a form of activity that mainly improves the flexibility of the body. Performing stretching may depend on the degree of flexibility and it may be difficult or even a challenge.
Among factors affecting the ease of performing stretching we distinguish internal factors that we have no influence on and external factors that we can change and create so that they make it easier for us to perform stretching exercises.
Age is one of the factors that determine how easy it is to perform stretching. Muscles lose flexibility and flexibility with age, which is associated with a decrease in physical activity. Elderly people may find it difficult to perform stretching, especially if they have not exercised regularly. The mobility of joints with age decreases.
Gender also influences the performance of stretching. Women have far more hip mobility than men, so some stretching exercises will come easily to them.
The last important factors influencing the execution of stretching are the body structure and the anatomy of the joint. Obese or overly built people may find it difficult to stretch certain parts of the muscles. The structure and flexibility of the articular ligaments will also have a significant impact on the range of motion performed during stretching.
The ease of performing stretching is also influenced by external factors that we have influence on. Among these factors, we distinguish the time of day at which we perform the stretching. Our flexibility is greater in the second half of the day, because in the morning, after a long night of sleep and a long period of immobility, our muscles are found and stretching may be difficult for us. So the best time of the day to do stretching is in the afternoon or evening.
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Another factor that we have influence on is the temperature of the stretching environment. The ambient temperature affects the muscles, and the lower the temperature, the stiffer they become and less susceptible to stretching and stretching. Therefore, stretching in thermal comfort causes the muscles to be better supplied with blood and hydrated, which allows for effective and easier stretching.
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Sample exercises in stretching
In stretching, it is very important to adapt the exercises to individual abilities and perform them to such an extent as not to feel pain. Each exercise should be performed carefully and pay attention to the correctness of their performance, because the quality of the movement is important, not the quantity.
Pay attention to your breathing while stretching. Avoid holding air, breathe through the nose, focusing on the breath, which will allow effective oxygenation of the muscles.
The first of the most frequently performed exercises in stretching is the side stretching exercise. The starting position is the standing position with the legs hip-width apart, with a lowered posture for a half-squat, with the knees not protruding beyond the feet. We hold the taut stomach, straighten the chest, raise the hands with the hands clasped in a basket upwards, lean to the right, trying to stretch even more, and then repeat the movement to the other side.
The second popular exercise used in stretching is the so-called superwoman. The starting position is to lie prone and breathe in. We raise our arms and legs, at the same time stretching as much as possible in both directions.
The next exercise is called cow- cat. When doing this exercise, stand in a propped kneeling position, place your hands shoulder-width apart and your legs hip-width apart. The exercise consists of rounding the back and bending the spine.
The last of the most popular exercises used in stretching is the exercise called a chair. The name of the exercise comes from the way of performing the exercise, as it resembles sitting on an invisible chair. The starting position is standing with your legs hip-width apart, in this position you lower yourself to a half-squat, making sure that your knees do not protrude beyond your feet, tighten your abdomen and straighten your chest by lifting your arms up without lifting your shoulders and hold in this position about 20 seconds.
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