The Importance Of Stretching

 

 

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Among the strategies applied in sport training, one that has been used increasingly more lately is stretching. The word, English in origin, is used as such in lots of other languages and it comes from the verb to stretch (meaning, on this sense, ‘to make your arms, legs and physique as straight as possible in order that your muscular tissues grow to be lengthy and tight’). Extra precisely, we talk about stretching the muscle tissues, the joints, the tendons, the ligaments, etc.

 

Even earlier than the term itself and the particular methods gained individuality, stretching was used rather a lot, especially in sports activities or activities which require an excellent mobility of the joints and particular muscle suppleness (gymnastics, martial arts, ballet, etc.). The positions particular to hatha yoga had been a source of inspiration for the completely different movements practiced in stretching, however these positions underwent many transformations, adaptations and simplifications.

 

The most important effect of stretching is suppleness of muscle tissue and joints, which enables elevated effectiveness during the training. There are totally different opinions concerning the actual time when stretching needs to be launched within the training program.

 

Thus, there are authors who support the concept that stretching is indicated for each warming up and relaxation, and even for the primary a part of the training. However, there is the opinion that stretching should be completed solely in the leisure faze, as a result of the movements which are particular to it induce a state of relaxation that you do not need originally of the training. This state comes because of sustaining the passive faze of the positions.

 

Anyway, everyone agrees that stretching must be anticipated by normal warming up, this manner the practitioner will avoid tightening of the muscles.

 

Normal warming up takes about 5 minutes and it contains aerobic exercises. Stretching muscle tissues that have not been warmed up is likely to be dangerous for the integrity of the muscle fibers, which may rupture easily.

 

Both weight and resistance training ought to include stretching; the effectiveness will only increase once the sort of movement is finished throughout training.

 

Another excuse for greater effectiveness is the truth that an even bigger variety of motive models are concerned in the motion and they are mobilized faster as soon as the volitional order is transmitted, through the motive impulse, to the muscles. Given the fact that the vary of the actions is bigger, the sportsman can cowl greater distances, bigger scopes, saving, on the same time, power, which is important particularly in very demanding sports activities (athletics, canoeing, etc.).

 

You can have a whole training solely with stretching exercises. However, this is not advisable: the muscle mass will rapidly get used to solely chill out, without contracting, which may produce a certain misbalance.

 

One other possible unfavourable effect of exaggerated stretching movements (over the physiological limit of a joint) is laxity of the joints or even accidents like sprains, dislocations, tightening of ligaments or tendons, etc.). The principle joints (knee, shoulder, elbow, etc.) are protected not only by their very own mobility, but in addition by the elasticity of the muscle tissues which encompass them (periarticular).

 

In conclusion, stretching have to be accompanied by different types of training so that the sportsman may have a whole and safe health program.

 

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