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Stretching, do it properly!

Writer's picture: Deniel Deniel

What is it?

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion.


Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to stretch before (for warming up) and after exercise in an attempt to reduce risk of injury and increase performance.

Stretching can be dangerous when performed incorrectly. There are many techniques for stretching in general, but depending on which muscle group is being stretched, some techniques may be ineffective or detrimental, even to the point of causing hypermobility, instability, or permanent damage to the tendons, ligaments, and muscle fibre.



How does it work?

its practise is to block the joint and then extend the affected muscle.


How many different ways can you stretch?

there are three ways that you can stretch your body:

  • DYNAMIC STRETCHING

  • STATIC STRETCHING

  • BALLISTIC STRETCHING

DYNAMIC STRETCHING

It consists in stretching a certain group of muscles with movements and with a certain speed. This type of activity can be integrated during the warm-up thanks to its progressiveness.


STATIC STRETCHING

It is divided into “active” and “passive”

  • ACTIVE STRETCHING is possible thanks to the strength of the agonist muscles which contract allow the heating of the antagonist muscles.

  • PASSIVE STRETCHING consists of muscle stretching beyond the range of maximum extension, which will cause some pain. In this case it is not necessary to spring as it is necessary to reach the position gradually.

BALLISTIC STRETCHING

this type of stretching is the least used and consists of muscle extension with springing or better with bouncy and snappy rhythm.





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