Evidence-based ( empirically proven healing art ) stretching techniques | Stretching

Evidence-based ( empirically proven healing art ) stretching techniques

Synonym: Tension/relax/stretch(AE), Contract/Relax/stretch(CR): The specification of the tension/relax/stretch times for PIR stretching corresponds to the average data in the literature. The muscle to be stretched is moved with low force in the restricted direction of movement until a slight feeling of stretching occurs, followed by 5-10 sec. of active tensing of the muscle to be stretched with medium to high intensity in the end position for 5 – 20 sec.

Relaxation, in the relaxation phase the muscle to be stretched is led into the now attainable stretching position and held there. It is important that the extended stretching position is reached quickly in order to take advantage of the time span of maximum inhibition 4 cycles of tension, relaxation and holding. This form of stretching takes advantage of the reduced reflex control of the muscle to be stretched during the relaxation phase.

Example: Postisometric stretching of the back right leg muscles as self-stretching Starting position: supine, right leg stretched in the air, hands grasp under the thigh, left leg lies flat on the floor If the calf muscles are to be stretched at the same time, the foot points in the direction of the nose the right leg is brought into the achievable stretching position the leg is stretched against the resistance of the hands for 5 – 10 sec. The back leg muscles are relaxed for 5 – 20 sec., and the leg is then moved further into the stretch position that can now be reached 3 cycles of tension, relaxation, stretching 4 repetitions of the entire sequence Example: Postisometric stretching of the back leg muscles on the right as an external stretching During the external stretching, the hands or an assistant take over the function of the knee extensor. The partner gives resistance against the tension of the back leg muscles, leads the leg carefully further into the now attainable stretching position during the relaxation phase and supports the holding there.

This technique requires a high degree of sensitivity on the part of the assisting person, otherwise injuries can occur due to forced passive stretching. As an alternative, the leg can also be supported against a door frame, the tension is held against the door frame, in the relaxation phase the buttocks are pushed closer to the frame, thus increasing the stretching position that can now be achieved. – The muscle to be stretched is guided with little force in the restricted direction of movement until a slight stretching sensation occurs

  • Followed by 5-10 sec.

active tensing of the muscle to be stretched with medium to high intensity in the end position

  • 5 – 20 sec. relaxation,
  • In the relaxation phase, the muscle to be stretched is moved to the stretch position that can now be reached and held there. It is important that the extended stretching position is reached quickly in order to make use of the time of maximum inhibition
  • 4 cycles of tension, relaxation and holding.
  • This form of stretching takes advantage of the reduced reflex control of the muscle being stretched during the relaxation phase. – The technique can be performed as self or external stretching
  • Starting position: supine, right leg stretched in the air, hands reaching under the thigh, left leg lying flat on the floor
  • If the calf muscles are to be stretched at the same time, the foot points towards the nose
  • The right leg is brought into the achievable stretching position
  • The leg is stretched against the resistance of the hands for a maximum of 5 – 10 sec. towards the ground
  • The back leg muscles are relaxed for 5 – 20 sec., while the leg is guided further into the stretch position that can now be reached
  • 3 cycles of tension, relaxation, stretching
  • 4 repetitions of the entire procedure
  • In the case of external stretching, the hands or an assistant take over the function of the knee extensor.
  • The partner gives resistance against the tension of the back leg muscles, leads the leg carefully further into the now attainable stretching position during the relaxation phase and supports the holding there. This technique requires a high degree of sensitivity on the part of the assisting person, otherwise injuries can occur due to forced passive stretching. – As an alternative, the leg can also be supported against a door frame, the tension is held against the door frame, in the relaxation phase the buttocks are pushed closer to the frame, thus increasing the stretching position that can now be achieved.

Synonym: active static stretching The muscles to be stretched are brought slowly and in a controlled manner into the stretching position and held there. This method requires good strength of the antagonists (opponents of the muscles to be stretched), because they have to work against the resistance of the shortened muscles. Holding time per stretch from 30-45 sec.

Relaxation time between the stretches of 5 – 20 sec. 3 series The technique can be performed as self- or external stretching Example: Static stretching of the back leg muscles on the right as self-stretching: Starting position: supine, right leg stretched in the air, left leg lying flat on the floor The right leg is brought into the maximum achievable stretching position and held there for 30-45 sec. The opponents (thigh extensor) of the muscles to be stretched (thigh flexor) contract over the entire duration of the holding period, relaxation time 5-20 sec.

3 Repetition of stretching and relaxation Static stretching of the rear leg muscles on the right as external stretching: Starting position: supine, right leg stretched in the air, left leg lies flat on the floor The right leg is brought into the maximum achievable stretching position by an auxiliary person and is stretched there for 30-45 sec. The partner supports the maximum achievable stretching position and the contraction of the antagonists (opponents of the muscles to be stretched) Relaxation time 5-20 sec, while the partner holds the leg in relaxation 3 repetitions of stretching and relaxation Dynamic stretching: Synonyms: ballistic or intermittent stretching With this type of stretching, small rhythmic movements are performed in the final stretching position. This type of bouncing post-elongation was very common in the past, was then discussed very controversially and is now experiencing a resurgence, especially in the fast-force-oriented sports sector.

This type of stretching is not common in physiotherapy. Holding time of the stretching of 2sec. In the case of structural shortening, this stretching method is not appropriate, as the connective tissue is not exposed to the length stimulus long enough to adapt Uniform information on the stretching and relaxation times is missing Example: Dynamic stretching Self-stretching: starting position: supine, right leg stretched in the air, hands grasp under the thigh, left leg lies flat on the floor The right leg is stretched for approx.

2 sec. The right leg is brought into the stretching position for approx. 2 sec.

The muscles are relaxed for approx. 2 sec. in the position in which the feeling of stretching disappears Again for approx.

2 sec. in the stretching position that can now be reached Repeat the entire procedure approx. 15-20 times Dynamic stretching External stretching: In dynamic stretching as external stretching, one partner supports the relaxation phase of the muscles by holding the own weight of the leg so that the exerciser can let go more easily.

The rhythmic continuation into the stretching position is actively carried out by the user. Effectiveness: Due to the controversial nature of the study, there is no clear clinical evidence. The stretching methods, information on stretching and relaxation times and the effects attributed to the stretching techniques are still being tested and require further investigation.

Post-isometric stretching is considered to be the most effective because, when the muscle is relaxed after tension, the inhibition of the motoneurons – the nerve cells that activate the muscle fibres – is exploited and the stretching tension is better tolerated. Dynamic stretching is also superior to the static method in its effectiveness. The static and dynamic methods are gentler on the muscles because of the lower tensile stress.

The selection of the stretching technique for the individual can best be made with the help of a physiotherapist or a trainer. Intensity: For all stretching programs the rule applies: the more intensive, the better! Maximum stretching, where the tension is slowly continued and maintained until the greatest possible, tolerable stretching sensation is achieved, is superior to submaximal stretching.

If the stretching tension exceeds the tolerable level, a defensive tension and an increased risk of injury occurs. Adequate physical resilience is a prerequisite, contraindications must not be present. The achieved improvement in mobility can only be maintained in the long term if it is functionally exploited in the daily or sporting movement requirements.

  • The muscles to be stretched are brought slowly and in a controlled manner into the stretching position and held there. This method requires good strength of the antagonists (opponents of the muscles to be stretched), as they have to work against the resistance of the shortened muscles. – Holding time per stretch from 30-45 sec.

,

  • Relaxation time between strains 5- 20 sec. – 3 series
  • The technique can be carried out as internal or external expansion
  • Starting position: supine, right leg stretched in the air, left leg lying flat on the floor
  • The right leg is brought into the maximum achievable extension position and held there for 30-45 seconds, the opponents (thigh extensor) of the muscles to be stretched (thigh flexor) contract over the entire holding period
  • Relaxation time 5-20 sec. the hands support the holding of the leg during the relaxation
  • 3 Repetition of stretching and relaxation
  • Starting position: supine, right leg stretched in the air, left leg lying flat on the floor
  • The right leg is brought into the maximum stretch position by an assistant and held there for 30-45 seconds,
  • Relaxation time 5-20 sec, while the partner holds the leg in relaxation
  • 3 repetitions of stretching and relaxation
  • With this type of stretching, small rhythmic movements are performed in the final stretching position.

This type of bouncing post-elasticity was very common in the past, was then discussed very controversially and is now experiencing a resurgence, especially in the fast-force-oriented sports sector. This type of stretching is not common in physiotherapy. – Holding time of the stretching of 2sec.

,

  • Followed by short relaxation and immediate repetition
  • Number of 15-20 repetitions
  • The technique can be carried out as internal or external expansion
  • This stretching method is not appropriate for structural shortening, as the connective tissue is not exposed to the length stimulus long enough to adapt
  • There is a lack of uniform information on the stretching and relaxation times
  • Starting position: supine, right leg stretched in the air, hands reaching under the thigh, left leg lying flat on the floor
  • The right leg is brought into the stretching position for approx. 2 seconds
  • The musculature is relaxed for approx. 2 sec.

in the position in which the feeling of stretching disappears

  • Again for approx. 2 sec. into the now attainable extension position
  • Repeat the entire procedure about 15-20 times
  • The rule for all stretching programs is: the more intensive, the better!
  • Maximum stretching, where the tension is slowly continued and maintained until the greatest possible, tolerable stretching sensation is achieved, is superior to submaximal stretching. If the stretching tension exceeds the tolerable level, a defensive tension and an increased risk of injury occurs. – Adequate physical resilience is a prerequisite, contraindications must not be present. – The achieved improvement in mobility can only be maintained in the long term if it is functionally exploited in the daily or sporting movement requirements.