Stretch how?

A large number of elongation methods are described in the technical literature, which have many similarities, but also many differences. Frequently, different implementation parameters such as holding time, number of repetitions or frequency are specified for the same stretching method. Study results are also difficult to compare, as they differ methodically in the number and selection of test persons, the evaluation of measurement results and the duration of the study.

General rules for stretching: Preparatory measures such as active warming up and/or passive warming of the muscles to be stretched improve the subjective stretching tolerance and the increase in length of the muscles. The risk of injury is reduced. Stretch only up to the easily tolerable pain threshold.

There is a risk of injury. Every stretch must be performed slowly and in a controlled manner. Otherwise, the excitation of the muscle spindles (feelers in the musculature that measure the state of stretching) triggers the muscle’s own reflex, which prevents the muscle from lengthening.

In addition, there is a risk of injury in the case of short, rapid stretching. During stretching, the breath must continue to flow calmly and evenly, not hold the breath when the muscle pulls up, exhalation supports relaxation A distinction is made between own and external stretching. During self-stretching, the practitioner performs the stretching independently.

For external stretching, an assistant or an aid is called in. The assistant should be very sensitive and must coordinate well with the person doing the exercise. Otherwise, the risk of injury is higher with the external stretching.

There are static and dynamic stretching methods. All stretching techniques can be performed using the patient’s own stretching method or that of a third party, and can be combined with each other in alternation. This trains the general (optimal interaction of all muscles involved in a movement sequence) and intramuscular (interaction between nerve and muscle during a movement sequence) coordination.

Preparatory measures such as active warming up and/or passive warming of the muscles to be stretched improve the subjective stretching tolerance and the increase in length of the muscles. The risk of injury is reduced. – Stretch only up to the easily tolerable pain threshold.

There is a risk of injury. – Every stretch must be performed slowly and in a controlled manner. Otherwise, the excitation of the muscle spindles (feelers in the musculature that measure the state of stretching) triggers the muscle’s own reflex, which prevents the muscle from lengthening.

In addition, there is a risk of injury in the case of short, rapid stretching. – During stretching, the breath must continue to flow calmly and evenly, do not hold your breath as the muscle pull builds up, exhalation supports relaxation

A distinction is made between internal and external stretching. With self-stretching, the practitioner carries out the stretching independently.

For external stretching, an assistant or an aid is called in. The helper should be very sensitive and must coordinate well with the person doing the stretching. Otherwise, the risk of injury is higher with the external stretching. – There are static and dynamic stretching methods