Why stretch?
Stretching to improve mobility:According to the current state of science, it has been proven that the consistent application of stretching techniques improves long-term mobility if there is no anatomical, structural muscle shortening. Expansion of the movement amplitude beyond the normal level is necessary as a prerequisite for certain sports. The full development of coordination and strength is only possible with sufficient movement amplitude.
Intensive stretching improves performance for those sports in which lack of mobility is a limiting factor. (e.g. gymnastics, ballet, gymnastics, javelin throwing) Maintaining the range of motion: Those who are equipped with good flexibility from birth can save their mobility by continuous stretching exercises from childhood to adulthood. Restoring the extent of movement: Anyone who has suffered functional muscle shortening and joint restrictions due to an accident, pain or rest should use all possibilities to regain the full extent of movement.
Otherwise, movement and function restrictions and pain in the affected area as well as in the adjacent joint sections are the result. Muscle stretching exercises are only effective if the movement restriction is caused by muscles and – or connective tissue. It is the physiotherapist’s responsibility to differentiate this.
In the case of joint restrictions (e.g. capsule shrinkage), manual therapy (physiotherapists with a certificate in manual therapy -link)- must be treated in parallel. When stretching, the contractile elements (enabling the muscle to contract and develop strength) of the muscle fibres are pulled apart and the tension of the elastic muscle connective tissue is reduced. This lowering of the muscle tension takes place after approx.
30 sec. Then the subjectively strongly felt stretching tension is also reduced. Through consistent stretching, the connective tissue structures in the musculature become more elastic and the pain tolerance against the stretching tension increases.
If the stretching stimulus is too high and hardly tolerable, the muscle spindles (feelers in the musculature which react to stretching – pulling apart – of the muscles) react and prevent the muscle from tearing by contracting the muscle fibres (stretching reflex). This reactive contraction of the muscle fibres is a protective function and contradicts the purpose of stretching exercises. In practice, high and sudden stretching tension should be avoided.
Overstretching, especially at high speed (fast high stretching stimulus) causes muscle injuries. Stretching to improve muscular tension: The optimal cooperation of all joint-bearing muscles, which are necessary for a movement, is called muscle balance. Muscular shortening leads to an imbalance (muscular imbalance) in the tension between agonist (player) and antagonist (opponent) and in the cooperating muscle chains.
A movement is never performed by one muscle alone. When the triceps (player) extends the forearm, the biceps (opponent) must simultaneously allow this movement. In this example, if the biceps is shortened by immobilising the arm, the arm cannot be fully extended.
The balance of forces and mobility must be balanced between agonist and antagonist in order to achieve a final, coordinated and pain-free joint movement. By stretching a shortened muscle (in the example of the biceps) or a muscle group, the required muscle balance can be restored. Stretching to inhibit pain and to improve subjective well-being through muscular and mental relaxation: Muscle tension is subject to many different influences, especially psychological ones.
Through stretching exercises, muscular and psychological relaxation is achieved, the subjective well-being, perception and relaxation ability is improved, one feels more relaxed and relaxed. The sympathetic nervous system is inhibited and the parasympathetic system is stimulated, the release of stress hormones is inhibited. The muscular blood circulation is improved and the tissue becomes more resilient.
Stretching exercises are useful in the treatment of chronic pain and depression. Stretching as a compensatory movement: Particularly in workplaces with high static requirements, whether static (long sitting at a desk or steering wheel, standing activities) or repetitive work processes (production activities), stretching exercises are indispensable as compensatory movements to prevent job-related illnesses. One-sided, monotonous work sequences or those carried out in forced positions (constantly stooping posture, overhead work) lead in the long run to muscle tension and shortening, resulting in shoulder, neck or back pain.
These complaints can be effectively prevented with stretching and mobilisation exercises that lead out of the static posture. -Link- Stretching as injury prophylaxis:The hope that sufficient stretching exercises before sport will reduce the risk of injury has unfortunately not been clearly proven in studies. There are studies that could prove a reduction of the injury frequency for max.
5%, others that could prove a significant prophylaxis especially after very intensive stretching exercises(3/tgl), other studies could not prove any injury prophylactic effect. The best preparation for sports-specific training is an intensive warm-up and light mobilisation exercises. Stretching as a muscle soreness prophylaxis:Unfortunately, intensive stretching after training does not prevent muscle soreness, on the contrary, it can even increase muscle soreness.
Sore muscles are caused by micro injuries in the muscle fibres caused by intensive and above all untrained training sessions. If you add a stretching unit after strength or endurance training, the maltreated muscle fibres are stressed in a similar way as before and the muscle soreness can even increase. Following moderate training units in physiotherapy and rehabilitation sports, a light stretching program for muscular and mental relaxation is useful.
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