The Concept of Stretching
Stretching is a pecfect opportunity for you to tune down the noise of the world and enjoy listening to your body.
The combination of stretching, strengthering and toning of your muscles with emphasis on breathing, will allow you to become aware of your body.
Celebrating spontaneity, our stretch classes offers a fun and relaxed atmosphere to add vitality to your day.
By Bhakti Hargovan
Questions on the concept of Stretching are finally answered in this review. Knowing why we stretch is impotant and Stretching Therapy, text by Jari Ylinen, will help us understand the complexities of stretching.
The Concept of Stretching
Why Stretch
Do you feel tense, inflexible, and sore either before, during and after exercise?
This is because of a range of factors such as muscle shortening, increase intramuscular pressure, and activation of pain receptors. These factors not only cause these symptoms by themselves but also affect each other causing tense muscles, inflexibility and pain to become part of a vicious cycle as shown below.
Muscle shortening decrease flexibility
and range of motion
Increased intramuscular pressure
This increase in pressure weakens circulation
and metabolism in the muscle
The disturbance in metabolism is accompanied by poor circulation,
swelling and inflammation activating pain receptors
located in the muscle causing pain
Activation of pain receptors via the Central Nervous System,
increase muscle tension
The purpose of Stretching is to increase joint mobility, muscle length and flexibility, as well as to relax muscles in general. When you stretch you elongate a muscle to its maximum capacity increasing blood action allowing the metabolism of a muscle to become more efficient.
The increase in blood circulation as well as metabolism allows the muscle fibres to perform at their full potential, increase mobility in a joint as well as increasing flexibility, power and performance capability.
Its Importance
Increase joint mobility / Increase flexibility / Increase muscle length / Relax muscle in general / Increase blood and fluid circulation / Increase metabolism in the muscle
When
Purpose of warming up before exercise is to:
Improve elasticity of body tissues / Stimulate nervous system and dynamic body system for optimal functions / Increase range of motion / Raise body temperature and increase circulation
Purpose of cooling down after exercise is to:
Relax neuromuscular system / Decrease muscle tension / Prevent pain
Stretching before, during and after exercise helps induce relaxation and reduce muscle tension. Stretching will improve circulation and aid the dynamic body and nervous system recovery back to relative normality.
How
* Stretching is acheived by turning a joint as far as i will go to lengthen the muscle while the individual tries to relax as much as possible
* Stretching is ideally performed without excessve stress on joint related to the muscle
* Strech force is applied within pain tolerance
* Breathing with stretching has been effectively used to relax muscles and improve mobility
For how long
Recommendation
* 30 - 40 seconds stretch
* Four repetitions
* Regular stretching
* Repetition of stretches and the total time spent on stretches per week is more important than time spent on individual stretches |
