Stretching

Stretching

Stretching is a frequently overlooked component of a conditioning program. Flexibility exercises are designed to elongate the soft tissue of the body. Stretching has several benefits, including: injury prevention, enhanced performance, improved joint range of motion, and decreased muscle soreness after strenuous exercise.

Flexibility exercises cause the muscle, its connective tissue and frame work to elongate. The muscle tissue lengthens more than the structural components. The structural components do not need to be elongated as this may compromise joint integrity. Flexibility exercises should merely increase the plasticity of these structures while lengthening the muscle tissue itself.

Stretching should always be performed slowly with control. If a stretch is instituted too rapidly the muscles protective mechanism kicks in (stretch reflex) and the muscle tissue actually tightens. This is why ballistic movements are discouraged during stretching exercises.

There are two (2) basic types of flexibility exercises. Static Stretching is performed by passively placing the muscle in a maximally lengthened position and holding it there for a sustained interval (10 - 30 seconds). Proprioceptive Neuromuscular Facilitation (PNF) is a technique using combinations of alternating contractions and relaxations of agonist and antagonistic muscles. A partner will assist the individual being stretched in resisting the motions caused by muscle contraction. To perform this technique, knowledge of the agonist and antagonist muscle function is necessary.

Prior to stretching, a full-body warm-up should be performed. This may include a light jog or bicycle ride, or any other low level aerobic activity performed 5 - 10 minutes prior to stretching. When perspiration begins to flow, the core temperature has been sufficiently raised to facilitate stretching. Raising the core temperature causes the muscle tissue to become more pliable, enhancing proper stretching.

Selecting proper stretching techniques is very important. Just as ballistic or bouncing during a stretch is counterproductive, some stretches can cause damage. The "Hurdler's Stretch," for example has been shown to cause damage to the meniscal cartilage in the knee. One must also know the athletes' "tight Spots" and be able to design specific flexibility programs to target these areas.

The actual stretches performed are sport-specific. Each sport's stretching routine would be customized to the individual demands of the sport. A general "core" flexibility program should apply to all sports. These stretches include: Hamstrings, Quadriceps, Calves, Gluteus, and Shoulders. Volleyball and Baseball players should perform more intricate shoulder stretches than a Sprinter, and a Sprinter should perform more specialized lower extremity stretches.

Upper Body Stretches

Lower Body Stretches

Back Stretches

Information on this site is not a substitute for physician directed care.

Please consult your personal physician for more detailed information

concerning specific injuries or illnesses.

Last Update for AthleticAdvisor.com: 10/24/2009 12:09:35 AM