Stretching: Difference between revisions
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Stretching exercises have traditionally been included as part of a training and recovery program. Evidence shows that physical performance in terms of maximal strength, number of repetitions and total volume are all affected differently by the each form of stretching – [[Impact of Static Stretching on Performance|static stretch]] (SS), dynamic stretch (DS) and Proprioceptive Neuromuscular Facilitation stretching (PNFS).<ref name=":0">POGO [https://www.pogophysio.com.au/blog/performance-maximisation/ An evidence based guide to stretching] Available from: https://www.pogophysio.com.au/blog/performance-maximisation/ (last accessed 1.6.2019)</ref> | Stretching exercises have traditionally been included as part of a training and recovery program. Evidence shows that physical performance in terms of maximal strength, number of repetitions and total volume are all affected differently by the each form of stretching – [[Impact of Static Stretching on Performance|static stretch]] (SS), dynamic stretch (DS) and Proprioceptive Neuromuscular Facilitation stretching (PNFS).<ref name=":0">POGO [https://www.pogophysio.com.au/blog/performance-maximisation/ An evidence based guide to stretching] Available from: https://www.pogophysio.com.au/blog/performance-maximisation/ (last accessed 1.6.2019)</ref> | ||
Stretching can help improve flexibility and range of motion about your joints. Improved flexibility may: | Stretching can help improve flexibility and range of motion about your joints. Improved flexibility may: Improve your performance in physical activities; Decrease your risk of injuries; Help your joints move through their full range of motion; Enable your muscles to work most effectively<ref>Mayo Clinic [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931 Stretching] Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931 (last accessed 1.6.2019)</ref> | ||
Improve your performance in physical activities | |||
Decrease your risk of injuries | |||
Help your joints move through their full range of motion | |||
Enable your muscles to work most effectively<ref>Mayo Clinic [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931 Stretching] Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931 (last accessed 1.6.2019)</ref> | |||
== Technique == | == Technique == | ||
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Purpose[edit | edit source]
Stretching exercises have traditionally been included as part of a training and recovery program. Evidence shows that physical performance in terms of maximal strength, number of repetitions and total volume are all affected differently by the each form of stretching – static stretch (SS), dynamic stretch (DS) and Proprioceptive Neuromuscular Facilitation stretching (PNFS).[1]
Stretching can help improve flexibility and range of motion about your joints. Improved flexibility may: Improve your performance in physical activities; Decrease your risk of injuries; Help your joints move through their full range of motion; Enable your muscles to work most effectively[2]
Technique[edit | edit source]
Static Stretching (SS):[edit | edit source]
Static stretching is a type of stretching exercises in which elongation of muscle with application of low force and long duration (usually 30 sec). Static stretching has a relaxation, elongation effect on muscle, improving range of motion (ROM) , decreasing musculotendinous stiffness and also reduces the risk of acute muscle strain injuries.[3]
Dynamic Stretching:[edit | edit source]
DS involves the performance of a controlled movement through the available ROM. For a number of reasons, DS is sometimes considered preferable to SS in the preparation for physical activity. A close similarity to DS is warm up arm swings or leg swings.
DS activities help elevate core temperature increasing: nerve conduction velocity; muscle compliance and enzymatic cycling; accelerating energy production. DS more likely increase rather than decrease central drive, as may occur with prolonged SS.[1]
Proprioceptive Neuromuscular Facilitation Stretching (PNFS):[edit | edit source]
Multiple PNF stretching techniques exist, all of them rely on stretching a muscle to its limit. This triggers the inverse myotatic reflex, a protective reflex that calms the muscle to prevent injury. Regardless of technique, PNF stretching can be used on most muscles in the body. PNFS can also be modified so you can do them alone or with a partner.[4]
The below video gives a brief description of the types of stretching ( isometric stretching here is similar to PNFS)
Evidence[edit | edit source]
A 2012 study on the evidence surrounding stretching techniques found that the benefits of stretching seem to be individual to the population studied. To increase ROM, all types of stretching are effective, although PNF-type stretching may be more effective for immediate gains. To avoid decrease in strength and performance that may occur in athletes due to static stretching before competition or activity, dynamic stretching is recommended for warm-up. Older adults over 65 years old should incorporate static stretching into an exercise regimen. A variety of orthopedic patients can benefit from both static and pre-contraction stretching.[6]
Important Messages To Remember re Stretching[edit | edit source]
To increase joint range of motion, all types of stretching are effective, although PNF-type stretching may be more effective for immediate gains.
Dynamic stretching is recommended for warm-up for athletes before competition or activity. As static stretching will likely decrease strength and may influence performance.
Post exercise static stretching or Proprioceptive Neuromuscular Facilitation stretching is recommended for reducing muscle injuries and increasing joint range of motion. Although Stretching has not been shown to be effective at reducing the incidence of overall injuries.
Stretching is often included in Physiotherapy interventions for management of many kinds of clinical injuries. Despite positive outcomes, it is difficult to isolate the effectiveness of the stretching component of the total treatment plan because the protocols usually include strengthening and other interventions in addition to stretching. [1]
Resources[edit | edit source]
add any relevant resources here
References[edit | edit source]
- ↑ 1.0 1.1 1.2 POGO An evidence based guide to stretching Available from: https://www.pogophysio.com.au/blog/performance-maximisation/ (last accessed 1.6.2019)
- ↑ Mayo Clinic Stretching Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931 (last accessed 1.6.2019)
- ↑ Physiopedia Impact of static stretching on muscle performance Available from: https://www.physio-pedia.com/Impact_of_Static_Stretching_on_Performance (last accessed 1.6.2019)
- ↑ Healthline PNF stretching Available from: https://www.healthline.com/health/fitness-exercise/pnf-stretching#pnf-techniques (last accessed 1.6.2019)
- ↑ Rachael Goepper Types of stretching Available from: https://www.youtube.com/watch?v=3V_L7ArBn_A (last accessed 1.6.2019)
- ↑ Page P. Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy. 2012 Feb;7(1):109. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/ (last accessed 1.6.2019)
