Stretching gymnastics is usually an expression of intensive physical training. The muscles are subjected to tensile stress, which is intended to achieve better mobility. However, incorrect stretching or an overload can also result in discomfort. That is why it is important that the movements are performed gently.
What is stretching gymnastics?
Muscle stretching belongs mainly to amateur and competitive sports. In addition, it represents a significant part of physiotherapy. Muscle stretching belongs mainly to amateur and competitive sports. It is also an important part of physiotherapy. To what extent stretching gymnastics is useful and important depends on the individual sport as well as the physical condition. The different methods of stretching gymnastics are also subject to criticism. Thus, controversial discussions about the effectiveness and execution of various exercises arise between sports scientists and physiotherapists. In general, regular stretching after sports is said to contribute to faster regeneration and improved health. Joint flexibility and mobility are increased and shortening of muscles due to strength training is prevented. The respective stretching position is maintained for at least 20 seconds. Although the tension should be clearly noticeable, the body should also not be forced into a particular posture. After a sports unit, particular attention should be paid to the stressed muscles when stretching. In the past, stretching gymnastics was often performed before and after training. Nowadays, stretching before the actual activity is considered less helpful. If you have any questions or doubts about stretching gymnastics, physiotherapists and sports scientists are the most recommended people to contact. If pain develops after stretching, a doctor should be consulted under certain circumstances.
Function, effect and goals
Stretching gymnastics has several goals. First, it aims to increase the athlete’s range of motion. Mobility is defined as the range of motion that can be realized by joints, muscles and connective tissue. A distinction is made between active and passive mobility. Active mobility describes the range of articulation based on musculature alone. Passive mobility, on the other hand, includes the application of body weight or external force. Because mobility depends primarily not only on anatomical conditions but also on the elasticity of muscles, tendons and ligaments, regular stretching exercises can bring about improvements. However, the stretching exercises must be performed consistently. An increased range of motion is beneficial for some sports, such as kickboxing or Muay Thai. Optimal range of motion also promotes coordination and strength, which can be observed to improve performance. Away from athletic demands, stretching gymnastics is designed to maintain a person’s natural flexibility. Over the course of a lifetime, the mobility of an adult often decreases significantly compared to that of a young child. Stretching exercises can counteract this. Stretching gymnastics is also a medical measure. It is used when muscle shortening or joint restriction severely limits the musculoskeletal system. By stretching, the usual mobility can be regained. However, especially after an accident, it is important that a physiotherapist is initially present when the exercises are performed. Only when the patient has mastered stretching, he can do his training at home. During stretching, the muscle is pulled apart. There are two basic methods of stretching: dynamic stretching and static stretching. In dynamic stretching, the stretching position is first assumed. Afterwards, springy, slightly swinging movements within the posture are intended to help relieve tension, improve coordination and increase mobility. Dynamic stretching is usually characterized by a slightly weaker stretching stimulus and is used in some sports as part of warm-up training. Static stretching also involves assuming a specific posture. Then the athlete remains in his position for about 20 seconds without any further movement. After release, the stretching posture is usually performed at least a second time. In the process, a further distinction takes place in static stretching.Passive static stretching is brought about and held by external help. This makes it easier to control. At the same time, passive static stretching is also considered to be more ineffective in its effect. In active static stretching, the athlete first tenses the muscles. As he progresses, he releases the tension and moves directly into his stretching position.
Risks, side effects and dangers
Stretching gymnastics has advantages especially for athletes. However, careless performance of the exercises can also result in discomfort. If the stretching stimulus is too strong, a contraction occurs in the muscle fibers, which ensures that there is no tear in the muscle. This is indeed a protective function. At the same time, the effect of stretching gymnastics is greatly impaired in this way. In addition, a sudden stretching tension is to be criticized. Especially if it is performed at a brisk pace, muscle injuries may occur. Most of the time, the body sends sufficient signals that draw attention to the overload. If these are ignored and the stretching is intensified despite more severe pain, cartilage damage as well as fiber tears in the area of muscles, tendons and ligaments occur. Structures that were already damaged before the stretching exercise are particularly at risk. Because intense stretching after more than 20 seconds often reduces the sensation of pain within the tissues, such injuries sometimes develop unnoticed. Intensive stretching exercises for muscles affected by soreness should be avoided. Thus, stretching gymnastics is a useful addition to training. However, to avoid injury and pain, the muscles should be well warmed up and the exercise itself should be performed carefully.
