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muscle will tend to tighten up and may actually become weaker than it was previously. It has been shown in high level athletes, such as gymnasts, after performing a static stretching routine that it has a negative effect. The gymnasts lost the ability to jump vertically as high as prior as well as no improvement in their straddle jump or flexibility. Also, the longer the duration of static stretching, the more exhausted the muscle becomes. This type of stretching has been shown to have negative results on athletic performance within the categories of power and speed. However, to be able to do usual daily activities, a certain amount of range of motion is needed from each muscle. For example, the calf muscles are one of the muscle groups that have the most need for adequate flexibility since they are deeply related to normal lower limb function. When the goal is to increase flexibility, the most commonly used technique is stretching. Chronic static stretching was shown to increase range of motion of
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sedentary lifestyles. These improvements in mood have been observed to correlate with enhancements in cognitive function. For individuals who often spend prolonged periods engaged in sedentary activities, integrating stretching into their daily routines may prove beneficial. Doing so not only addresses physical tension but also promotes mental well-being. Regular stretching has been associated with decreased levels of anxiety and depression, alongside increased vigor, which could activate brain regions associated with improved cognitive abilities.
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performance of adolescent football players". In this experiment, football players were put through different stretching durations of static and dynamic stretching to test their effects. They were tested on maximum sprinting ability and overall change in flexibility. Both static and dynamic stretching had a positive impact on flexibility but, whereas dynamic stretching had no impact on sprint times, static stretching had a negative result, worsening the time the participants were able to sprint the distance in.
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involves both active muscle contractions and passive external forces. PNF stretching utilizes an aspect of neuromuscular reeducation, which may yield better results than regular static stretching in terms of induced strength. PNF stretching may involve contracting either the antagonist muscles, agonist muscles, or both (CRAC). The efficacy of PNF stretching and its recommendation of use may be dependent on stretching-to-performance duration.
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dynamic stretching is ballistic stretching, which is an active stretch that involves bouncing or swinging back and forth at a high speed in order to take a muscle beyond its typical range of motion using momentum. Ballistic stretching can also be performed with tools such as resistance bands to increase the intention between sets in order to quickly warm-up the body. Ballistic stretching may cause damage to the joints.
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Dynamic stretching is a movement-based stretch aimed at increasing blood flow throughout the body while also loosening up the muscle fibers. Standard dynamic stretches typically involve slow and controlled active contraction of muscles. An example of such a dynamic stretch is lunges. Another form of
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Stretching does not appear to reduce the risk of injury during exercises, except perhaps a dynamic warm-up for runners. While running places extreme stress loads on the joints, static stretching can help to improve joint flexibility. However, this has not been proven to reduce risk of injury in the
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Dynamic stretching, because it is movement-based, may not isolate the muscle group as well or have as intense of a stretch, but it is better at increasing the circulation of blood flow throughout the body, which in turn increases the amount of oxygen able to be used for athletic performance. This
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or bringing one's foot closer to their shin by an average of 5.17 degrees in healthy individuals versus 3.77 degrees when solely using ballistic stretching. While static stretching is shown to decrease power and speed in higher level athletes, when it comes to the older population who live more
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Ballistic stretching, a form of dynamic stretching, is likely to increase flexibility through a neurological mechanism. The stretched muscle is moved passively to the end range by an external force or agonist muscle: holding a muscle in this position might reduce muscle spindle sensitivity, with
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The simplest static stretches are static–passive stretches, according to research findings. This brings the joint to its end range of motion and hold it there using external forces. There are more advanced forms of static stretching, such as proprioceptive neuromuscular facilitation (PNF), which
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Static stretching is better at creating a more intense stretch because it is able to isolate a muscle group better. But this intensity of stretching may hinder one's athletic performance because the muscle is being overstretched while held in this position and, once the tension is released, the
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Stretching has been recognized for its potential to positively influence both cognitive function and mood. Research indicates that engaging in stretching exercises may lead to a reduction in feelings of anxiety, depression, hostility, fatigue, and confusion, particularly among individuals with
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Both dynamic and static stretching have been shown to have a positive impact on flexibility over time by increasing muscle and joint elasticity, thus increasing the depth and range of motion an athlete is able to reach. This is evident in the experiment "Acute effects of duration on sprint
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routines, pre-exercise static stretching usually reduces an individual's overall muscular strength and maximal performance, regardless of an individual's age, sex, or training status. For this reason, an active dynamic warm-up is recommended before exercise in place of static stretching.
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Although many people engage in stretching before or after exercise, the medical evidence has shown this has no meaningful benefit in preventing specifically muscle soreness. It may reduce the lactic acid build up in the muscles, making the next workout more bearable.
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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
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or passive, where active stretches use internal forces generated by the body to perform a stretch and passive stretches involve forces from external objects or people to perform the stretch. They can involve both passive and active components.
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188:, it is normally impossible for adults to stretch most muscle groups to their fullest length without training due to the activation of muscle antagonists as the muscle reaches the limit of its normal range of motion.
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Behm DG, Blazevich AJ, Kay AD, McHugh M (January 2016). "Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review".
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Assisted stretching may be performed when the athlete is unable to stretch optimally independently. For example, during cramping of the hamstrings, assistance in stretching out the muscles may help.
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Zaffagnini S, Raggi F, Silvério J, Espregueira-Mendes J, di
Sarsina TR, Grassi A (2016). "Chapter 4: General Prevention Principles of Injuries". In Mayr HO, Zaffagnini S (eds.).
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1649:"Chronic Effects of Static Stretching Exercises on Muscle Strength and Power in Healthy Individuals Across the Lifespan: A Systematic Review with Multi-level Meta-analysis"
1507:"Chronic Effects of Static Stretching Exercises on Muscle Strength and Power in Healthy Individuals Across the Lifespan: A Systematic Review with Multi-level Meta-analysis"
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Boguszewski D (December 28, 2015). "Application of physiotherapeutic methods to support training and post-exercise recovery of combat sports and martial arts contestants".
335:, also known as DOMS, typically arises 48 hours after an exercise bout. Stretching before or after the exercise did not show any significant benefits in the onset of DOMS.
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Nunes JP, Schoenfeld BJ, Nakamura M, Ribeiro AS, Cunha PM, Cyrino ES (May 2020). "Does stretch training induce muscle hypertrophy in humans? A review of the literature".
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Stretches can be either static or dynamic. Static stretches are performed while stationary and dynamic stretches involve movement of the muscle. Stretches can also be
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Medeiros DM, Martini TF (March 2018). "Chronic effect of different types of stretching on ankle dorsiflexion range of motion: Systematic review and meta-analysis".
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Opplert J, Babault N (February 2018). "Acute
Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature".
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Hsin J, Strümpfer J, Lee EH, Schulten K (June 9, 2011). "Molecular Origin of the
Hierarchical Elasticity of Titin: Simulation, Experiment, and Theory".
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180:. A study performed by Magid and Law demonstrated that the origin of passive muscle tension (which occurs during stretching) is actually within the
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Simic L, Sarabon N, Markovic G (March 2013). "Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review".
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fiber. The physiological nature of stretching and theories about the effect of various techniques are therefore subject to heavy inquiry.
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1813:
Cheung
Karoline, Hume Patria A., Maxwell Linda (2003). "Delayed Onset Muscle Soreness: Treatment Strategies and Performance Factors".
117:, after long periods of inactivity, or after exiting confined spaces and areas. In addition to vertebrates (e.g. mammals and birds),
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Weerapong P, Hume PA, Kolt GS (December 2004). "Stretching: Mechanisms and
Benefits for Sport Performance and Injury Prevention".
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Alexander JL, Barton CJ, Willy RW (September 2020). "Infographic running myth: static stretching reduces injury risk in runners".
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Prevention of injuries and overuse in sports : directory for physicians, physiotherapists, sport scientists and coaches
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type of stretching has shown better results on athletic performances of power and speed when compared to static stretching.
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1439:"Time Course of Changes in Straddle Jump and Vertical Jump Performance After Acute Static Stretching in Artistic Gymnasts"
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Herbert RD, de
Noronha M, Kamper SJ (July 6, 2011). "Stretching to prevent or reduce muscle soreness after exercise".
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LaRoche D, Connolly DA (2006). "Effects of
Stretching on Passive Muscle Tension and Response to Eccentric Exercise".
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184:, not extracellularly as had previously been supposed. Due to neurological safeguards against injury such as the
86:. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used
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Shrier I (March 2005). "When and Whom to
Stretch?: Gauging the Benefits and Drawbacks for Individual Patients".
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Noronha M, Kamper SJ (2011). "Stretching to prevent or reduce muscle soreness after exercise".
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1598:"Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats"
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942:"Effects of Acute Stretching on Cognitive Function and Mood States of Physically Inactive Young Adults"
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Paradisis GP, Pappas PT, Theodorou AS, Zacharogiannis EG, Skordilis EK, Smirniotou AS (January 2014).
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Stretching has been found both effective and ineffective based on its application for treatment.
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Arntz F, Markov A, Behm DG, Behrens M, Negra Y, Nakamura M, Moran J, Chaabene H (March 2023).
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Arntz F, Markov A, Behm DG, Behrens M, Negra Y, Nakamura M, Moran J, Chaabene H (March 2023).
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sedentary lifestyles static stretching has been shown to increase muscles strength and power.
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796:"Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits"
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runners. A dynamic (stretching) warm up has been shown to help overall running performance.
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78:(or muscle group) is deliberately expanded and flexed in order to improve the muscle's felt
1866:"Acute effects of stretching duration on sprint performance of adolescent football players"
1719:"Effects of Static and Dynamic Stretching on Sprint and Jump Performance in Boys and Girls"
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Iatridou G, Dionyssiotis Y, Papathanasiou J, Kapetanakis S, Galitsanos S (2018).
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and to improve function in daily activities by increasing range of motion.
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Relax into stretch: instant flexibility through mastering muscle tension
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Increasing flexibility through stretching is one of the basic tenets of
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Studies have shed light on the function, in stretching, of a large
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Form of physical exercise where a muscle is stretched to improve it
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1033:"STRETCHING AND FLEXIBILITY: Everything you never wanted to know"
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Ercan Köse D, Akşit T, Açıkgöz O, Ceyhan G (February 24, 2023).
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Chaabene H, Behm DG, Negra Y, Granacher U (February 6, 2019).
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113:. Stretching often occurs instinctively after waking from
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repeated stretch applied at the end range inhibiting the
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Scandinavian Journal of Medicine & Science in Sports
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Hindle K, Whitcomb T, Briggs W, Hong J (March 2012).
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Softball Training Tips – Do you know how to stretch?
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In its most basic form, stretching is a natural and
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628:"New reports of confirmed pandiculation by spiders"
128:. It is common for athletes to stretch before (for
370:Dynamic versus Static: Flexibility and Performance
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579:"Pandiculation documented in a spider"
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1806:Stretching: 30th Anniversary Edition
940:Sudo M, Ando S (November 19, 2019).
1894:American Journal of Sports Medicine
1177:(Systematic review) (7): CD004577.
339:Effectiveness of Dynamic Stretching
1472:Clinical Journal of Sport Medicine
1206:British Journal of Sports Medicine
356:Effectiveness of Static Stretching
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794:Herman SL, Smith DT (July 2008).
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518:Dagenais, Marc (December 2011)
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1183:10.1002/14651858.CD004577.pub3
1003:(inactive September 17, 2024).
281:Hockey player stretching groin
1:
1443:Science of Gymnastics Journal
333:Delayed onset muscle soreness
101:activity; it is performed by
1775:Journal of Athletic Training
1736:10.1519/JSC.0b013e318295d2fb
1575:10.1249/MSS.0b013e318225cb27
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1218:10.1136/bjsports-2019-101169
813:10.1519/jsc.0b013e318173da50
768:Reynolds G (April 3, 2013).
704:. Dragon Door Publications.
226:stretching prior to a match.
946:Perceptual and Motor Skills
888:Annual Review of Biophysics
698:Tsatsouline, Pavel (2001).
109:. It can be accompanied by
34:Stretching (disambiguation)
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1665:10.1007/s40279-022-01806-9
1523:10.1007/s40279-022-01806-9
1292:10.1179/108331904225007078
1175:Cochrane Database Syst Rev
577:Takasuka K (August 2021).
556:10.1016/j.foot.2017.09.006
488:10.1179/108331904225007078
241:stretching during warmups.
176:of skeletal muscles named
48:, Russian rhythmic gymnast
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1337:10.1007/s40279-017-0797-9
1142:10.2478/v10078-012-0011-y
1130:Journal of Human Kinetics
1906:10.1177/0363546505284238
1885:10.32098/mltj.01.2018.06
1615:10.3389/fphys.2019.01468
1396:Page P (February 2012).
1280:Physical Therapy Reviews
1001:10.5604/20815735.1195358
958:10.1177/0031512519888304
770:"Reasons Not to Stretch"
525:August 31, 2016, at the
476:Physical Therapy Reviews
82:and achieve comfortable
2353:Neurobiological effects
1809:. Shelter Publications.
1602:Frontiers in Physiology
1456:10.52165/sgj.15.1.75-85
926:April 21, 2012, at the
529:softballperformance.com
1943:10.3810/psm.2005.03.61
1803:Anderson, Bob (2010).
1103:10.1139/apnm-2015-0235
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1981:at Wikimedia Commons
1769:Andersen JC (2005).
1563:Med Sci Sports Exerc
645:10.2476/asjaa.70.131
70:in which a specific
32:For other uses, see
2380:Outline of exercise
2348:Exercise physiology
2235:Suspension training
2225:Bodyweight exercise
1699:Iatridou G (2018).
1377:on January 21, 2021
595:2021FrEE...19..363T
186:Golgi tendon reflex
2343:Exercise equipment
2338:Exercise and music
2288:Muscle hypertrophy
2197:Anaerobic exercise
2167:Endurance training
2087:Dynamic stretching
2066:Passive stretching
1064:. Human Kinetics.
774:The New York Times
632:Acta Arachnologica
346:Golgi tendon organ
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317:athlete stretching
287:Dynamic stretching
201:Types of stretches
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2061:Active stretching
1977:Media related to
1212:(17): 1058–1059.
1136:(2012): 105–113.
1071:978-0-88011-823-1
1058:Alter MJ (1998).
930:. muscle.ucsd.edu
739:10.1111/cpf.12622
711:978-0-938045-28-1
681:978-3-662-47706-9
296:Static stretching
68:physical exercise
46:Samira Mustafaeva
16:(Redirected from
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1967:External links
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1061:Sport Stretch
1054:
1051:
1039:. web.mit.edu
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470:Weerapong P,
466:
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432:A stretching
428:
423:
420:
417:A stretching
413:
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402:A stretching
398:
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387:A stretching
383:
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305:Effectiveness
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138:hypermobility
133:
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93:
90:to alleviate
89:
85:
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69:
66:is a form of
65:
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56:A stretching
54:
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39:
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2302:
2263:Calisthenics
2220:Bodybuilding
2045:Cooling down
2015:
1937:(3): 22–26.
1934:
1930:
1897:
1893:
1879:(1): 37–42.
1876:
1872:
1851:cite journal
1818:
1814:
1804:
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1465:
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1446:
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1391:
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1375:the original
1370:
1361:
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1324:
1318:
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1279:
1273:
1248:
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1133:
1129:
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1041:. Retrieved
1036:
1031:Appleton B.
1009:cite journal
995:(2): 85–90.
992:
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779:February 24,
777:. Retrieved
773:
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726:
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700:
674:. Springer.
671:
635:
631:
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586:
582:
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547:
543:
514:
479:
475:
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373:
363:Dorsiflexion
359:
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342:
331:
327:
323:
320:
315:roller derby
299:
290:
204:
195:
167:
154:
134:
123:
96:
63:
62:
38:
29:
2370:Fitness app
2333:Epigenetics
2030:Flexibility
1381:January 27,
1371:www.mit.edu
1301:10292/15115
1097:(1): 1–11.
497:10292/15115
452:Foam roller
224:Luis Suárez
172:within the
99:instinctive
84:muscle tone
2425:Stretching
2303:Stretching
2040:Warming up
2016:Stretching
1979:Stretching
589:(6): 363.
458:References
269:stretching
192:Psychology
182:myofibrils
174:myofibrils
164:Physiology
130:warming up
80:elasticity
64:Stretching
2210:Sprinting
1353:207494523
1234:207965032
966:0031-5125
755:210923925
654:245579876
613:238818374
550:: 28–35.
146:ligaments
2419:Category
2406:Category
2273:Climbing
2182:Swimming
2152:Aerobics
2129:Exercise
2023:Concepts
1951:20086352
1922:41324143
1914:16476913
1843:26525519
1835:12617692
1797:16284645
1753:21879729
1745:23591944
1683:36719536
1634:31849713
1608:: 1468.
1583:21659901
1541:36719536
1492:22929045
1424:22319684
1345:29063454
1310:71435119
1265:21735398
1226:31694812
1191:21735398
1160:23487249
1111:26642915
1043:June 13,
974:31744384
924:Archived
908:21332356
873:20104237
865:22316148
822:18545176
772:. Well.
747:31984621
564:29223884
544:The Foot
523:Archived
506:71435119
441:See also
2328:History
2321:Related
2187:Walking
2177:Jogging
2157:Cycling
1959:9911503
1788:1250267
1674:9935669
1625:6895680
1532:9935669
1415:3273886
1151:3588663
830:9490861
591:Bibcode
472:Hume PA
404:red fox
389:giraffe
170:protein
157:warm-up
142:tendons
119:spiders
111:yawning
107:animals
2172:Hiking
2075:Motion
2054:Source
1957:
1949:
1920:
1912:
1841:
1833:
1795:
1785:
1751:
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562:
504:
434:coyote
207:active
150:muscle
148:, and
103:humans
92:cramps
76:tendon
72:muscle
2251:Other
2136:Types
1955:S2CID
1918:S2CID
1869:(PDF)
1839:S2CID
1749:S2CID
1704:(PDF)
1559:(PDF)
1349:S2CID
1306:S2CID
1230:S2CID
869:S2CID
826:S2CID
751:S2CID
650:S2CID
609:S2CID
502:S2CID
267:Asana
265:Yoga
178:titin
115:sleep
2308:Yoga
1947:PMID
1910:PMID
1857:link
1831:PMID
1793:PMID
1741:PMID
1679:PMID
1630:PMID
1579:PMID
1537:PMID
1488:PMID
1420:PMID
1383:2021
1341:PMID
1261:PMID
1222:PMID
1187:PMID
1156:PMID
1107:PMID
1066:ISBN
1045:2019
1015:link
970:PMID
962:ISSN
904:PMID
861:PMID
818:PMID
781:2023
743:PMID
706:ISBN
676:ISBN
560:PMID
447:BOSU
419:wolf
1939:doi
1902:doi
1881:doi
1823:doi
1783:PMC
1731:doi
1669:PMC
1661:doi
1620:PMC
1610:doi
1571:doi
1527:PMC
1519:doi
1480:doi
1451:doi
1410:PMC
1333:doi
1296:hdl
1288:doi
1253:doi
1214:doi
1179:doi
1146:PMC
1138:doi
1099:doi
1037:MIT
997:doi
954:doi
950:127
896:doi
853:doi
808:doi
735:doi
640:doi
599:doi
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492:hdl
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Text is available under the Creative Commons Attribution-ShareAlike License. Additional terms may apply.
