![]() Another form of 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. An example of such a dynamic stretch is lunges. Standard dynamic stretches typically involve slow and controlled active contraction of muscles. ĭynamic stretching is a movement-based stretch aimed at increasing blood flow throughout the body while also loosening up the muscle fibers. Stretches can involve both passive and active components. Stretches can also be active 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. Stretches can be either static or dynamic, where static stretches are performed while stationary and dynamic stretches involve movement of the muscle during the stretch. Due to neurological safeguards against injury such as the Golgi tendon reflex, 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. A study performed by Magid and Law demonstrated that the origin of passive muscle tension (which occurs during stretching) is actually within the myofibrils, not extracellularly as had previously been supposed. ![]() Studies have shed light on the function, in stretching, of a large protein within the myofibrils of skeletal muscles named titin. For this reason, an active dynamic warm-up is recommended before exercise in place of static stretching. The physiological nature of stretching and theories about the effect of various techniques are therefore subject to heavy inquiry.Īlthough static stretching is a part of some warm-up 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. 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 fiber. Stretching can be dangerous when performed incorrectly. 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. Increasing flexibility through stretching is one of the basic tenets of physical fitness. mammals and birds), spiders have also been found to exhibit stretching. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas. In its most basic form, stretching is a natural and instinctive activity it is performed by humans and many other animals. Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately expanded and flexed in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. ![]() Samira Mustafaeva, Russian rhythmic gymnast A stretching Siberian tiger ![]()
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