What Is Stretching Exercise?

What Is Stretching Exercise?

Stretching, as the name suggests, involves extending and lengthening the body. Stretching can be achieved by using the joints to extend the muscles attached to them towards both ends. Stretching exercises can be divided into active stretching and passive stretching, both of which employ a slow, relaxing stretching technique.

The importance of stretching has grown in modern life. Stretching can help alleviate muscle soreness, reduce the risk of injury, enhance physical flexibility, promote blood circulation in the joints to increase nutrient supply, improve overall fitness, and relieve back pain. Mastering the correct techniques and consistently adhering to them can enhance muscle flexibility and contraction strength. Stretching also plays a role in alleviating muscle spasms, lowering neural and muscular excitability, making it a practical form of exercise that can be learned and applied immediately.

Stretching focuses on loosening muscles, tendons, ligaments, and other soft tissues through various joint-stretching movements, increasing joint mobility, and preventing sports injuries. The terms "stretching" and "flexibility training" are often used interchangeably, depending on regional variations. Stretching exercises became popular later than stretching and flexibility training. In terms of movement, stretching exercises share many similarities with the latter but are more soothing and comprehensive in terms of targeted body parts, such as stretching of the fingers and wrist joints.

Key Points to Consider During Stretching Exercise

(Before Stretching)

To improve performance and prevent injury, both warm-up and stretching must be consistent and thorough. Therefore, in order to derive maximum benefits and ensure safety when stretching, there are several considerations to keep in mind before stretching.

Warm-Up Before Stretching: Before stretching, it is crucial to warm up first. For example, increase body temperature through light jogging to prepare the muscles and tendons for action. Warming up in this manner enhances the effectiveness of stretching and reduces the risk of injury resulting from improper stretching.

Continuous Breathing During Stretching: While stretching, it is important to maintain a slow and steady breathing pattern. Holding one's breath or shallow breathing during stretching increases the gap between oxygen demand and actual oxygen supply, raising the risk of injury during stretching.

Stretch Before and After Exercise: Most people remember to stretch before exercising but tend to neglect it after completing a strenuous workout. However, after exercising, despite muscle soreness, it is still necessary to perform stretching in a gentle manner. This allows muscle fibers to be reconditioned, speeds up fatigue recovery, and prepares the muscles for the next exercise session.

Slow and Gentle Stretching Movements: When performing stretching exercises, it is essential to execute movements slowly and gently, avoiding forceful or abrupt stretching. The objective of stretching is to utilize the elasticity and extensibility of muscles and tendons, stimulate muscle spindle neurons and tendon organ receptors, and gradually increase the potential for stretching and tolerance. Whether it is rhythmic or static stretching (lasting for more than 30 seconds), gentle movements are effective. The most common mistake is attempting to forcefully stretch muscles or tendons that are usually not stretched, which can easily lead to injury.

Stretching Target Muscle Groups: The same movement may be performed by many muscles working together. These muscles, due to differences in their anatomical positions, may require different stretching movements to fully extend them. In addition to synergistic muscles, antagonistic muscles that act in the opposite direction must also be stretched equally.

Stretch to the Point of Tension, Not Pain: Stretching should elicit a feeling of slight tension or mild discomfort but should never cause pain. Sensing tension or mild discomfort indicates that the stretch is working effectively as it engages muscle proprioceptors and tendon receptors. Stretching to the point of pain is highly discouraged, as it is close to the level of injury.

In Conclusion

Successful warm-up stretching acts as a propeller for enjoyable physical activity and a protective shield against injuries. Each individual should adhere to these principles and establish their own routine steps that best suit them. This practice is similar to wearing a seatbelt in a car. It is not something one remembers to do only on the highway or to avoid being fined by the police; rather, it is done for one's own safety. Stretching before exercise is key, and the key lies in not harboring any illusions and finding joy in the process, thus ensuring both happiness and safety.