A Look at Stretching (By Jake Ballantyne)

A Look at Stretching (by Jake Ballantyne)

Stretching is a form of physical activity. Stretching is when a specific skeletal muscle is deliberately targeted. Stretching strengthens your muscles and requires strong muscles in order to stretch safely and effectively. In its basic form, stretching is considered natural and instinctive activity. Most often, people stretch in order to increase their flexibility.

It is very common, and in fact recommended that you should stretch before and after any physical activity. Athletes at World Class level always stretch before an event to reduce the likelihood of a strain or pull. Stretching relaxes tense muscles, therefore preventing them from getting agitated when performing vigorous activity. For example, a cross-country runner must stretch his/her muscles so that they don’t pull them. There are many stretches that improve the range of motion of a runner’s muscles. Range of motion is the angle that your muscles can stretch to without pain. Some stretches can benefit a runner’s muscles as close as 15 minutes before exercise.

Other than before and after physical activity, some stretching occasions can occur after a long sleep, long periods of inactivity, or after exiting from enclosed areas. Other than increasing flexibility, stretching has several other benefits. For example, stretching increases muscle control and range of motion. In addition, lightly stretching relieves cramps. For athletes, stretching reduces the chance of injury. And even if an athlete does pull a muscle, if he/she has strong muscles, then their recovery time will be considerably shorter.

On the down side, stretching can cause permanent damage to the muscles if not preformed correctly or for too long. Also, stretching can cause ischemia (reduced blood supply) in muscles, which reduces oxygen levels and the ability to move metabolic waste. In addition, according to the Cochrane Review* in 2006, stretching does not prevent delayed muscle soreness. Stretching may not increase a person’s range of motion, but rather increase your individual stretch ability. Finally, some techniques of stretching are doubted due to the effects, such as permanent damage to your muscles.

Facts About Stretching

- On average, women are more flexible than men.

- To get the full effect of stretching, it is recommended that you include between 10- 15 different stretches each time you stretch.

- Other than humans, many animals also perform stretching.

Source:

*Cochrane Review: a group of 28,000 volunteers in over 100 countries around the world that review the effects of health care.