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Among the methods applied in sport training, one that has been used more and
more lately is stretching. The word, English in origin, is used as such in many
other languages and it comes from the verb to stretch (meaning, in this sense,
'to make your arms, legs and body as straight as possible so that your muscles
become long and tight'). More exactly, we talk about stretching the muscles, the
joints, the tendons, the ligaments, etc.
Even before the term itself and
the specific methods gained individuality, stretching was used a lot, especially
in sports or activities which require a very good mobility of the joints and
special muscle suppleness (gymnastics, martial arts, ballet, etc.). The
positions specific to hatha yoga were a source of inspiration for the different
movements practiced in stretching, but these positions underwent many
transformations, adaptations and simplifications.
The most important effect of stretching is suppleness of muscles and joints,
which enables increased effectiveness during the training. There are different
opinions about the exact time when stretching should be introduced in the
training program.
Thus, there are authors who support the idea that stretching is indicated for
both warming up and relaxation, and even for the main part of the training. On
the other hand, there is the opinion that stretching must be done only in the
relaxation faze, because the movements that are specific to it induce a state of
relaxation that you do not want at the beginning of the training. This state
comes as a result of maintaining the passive faze of the
positions.
Anyway, everybody agrees that stretching needs to be
anticipated by general warming up, this way the practitioner will avoid
tightening of the muscles.
General warming up takes about 5 minutes and it contains aerobic exercises.
Stretching muscles that have not been warmed up might be dangerous for the
integrity of the muscle fibers, which could rupture easily.
Both weight
and resistance training should include stretching; the effectiveness will only
increase once this type of movement is done during training.
Another reason for higher effectiveness is the fact that a bigger number of
motive units are involved in the movement and they are mobilized faster once the
volitional order is transmitted, through the motive impulse, to the muscles.
Given the fact that the range of the movements is larger, the sportsman can
cover bigger distances, larger scopes, saving, at the same time, energy, which
is important especially in very demanding sports (athletics, canoeing,
etc.).
You can have a whole training only with stretching exercises. However, this
is not advisable: the muscles will quickly get used to only relax, without
contracting, which can produce a certain misbalance.
Another possible
negative 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 main joints (knee,
shoulder, elbow, etc.) are protected not only by their own mobility, but also by
the elasticity of the muscles which surround them (periarticular).
In conclusion, stretching must be accompanied by other forms of training so
that the sportsman will have a complete and secure fitness program.
Isabel Curini, fitness trainer and editor at http://www.healthfitnessworld.com.
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