Stretching

From Wikipedia, the free encyclopedia

This article is about stretching as a form of physical exercise. For information related to body modification practices, see that article and stretching (body piercing). The term can also refer to the stretching of canvas on a frame.

This article or section is in need of attention from an expert on the subject.
Please help recruit one or improve this article yourself. See the talk page for details.
Please consider using {{Expert-subject}} to associate this request with a WikiProject

An actively stretching Siberian tiger

Cat stretching in utterly relaxed position

Stretching is the activity of gradually applying tensile force to lengthen, strengthen, and lubricate muscles, often performed in anticipation of physical exertion and to increase the range of motion within a joint. Stretching is an especially important accompaniment to activities that emphasize controlled muscular strength and flexibility, such as ballet, acrobatics, martial arts or running.

Stretching is also believed to help to prevent injury to tendons, ligaments and muscles by improving muscular elasticity and reducing the stretch reflex in greater ranges of motion that might cause injury to tissue. For example, some research still in the preliminary stages has found soccer players reduced injury risks by stretching.^[1] However, the number of players studied was not large enough to draw a firm conclusion. For sports such as tennis, where one of the long-term goals of stretching is to gradually increase static range of motion, the cool-down is an ideal time to systematically program a long-term increase in static flexibility.^[2]

In addition, stretching may reduce delayed onset muscle soreness (DOMS). While stretching before or after exercising does not "confer protection" ^[3] from muscle soreness, current research suggests that stretching can decrease^[4] or reduce^[2] pain and soreness after exercise. However, there is no evidence which supports the theory that stretching immediately before exercise can prevent overuse or acute injuries.^[4]

There is some controversy over the most effective methods of stretching, and whether some stretches, such as ballistic, or "bouncing", stretches, may actually be harmful.

Ballistic stretching is controversial when it comes to whether or not it is harmful for a few reasons. The ballistic, or "bouncing", stretches do increase range of motion which is an important aspect of "loosening" up for exercise. The issue with ballistic stretching is that, although it increases range of motion, it also heightens that chance that an athlete will injure him or herself. Static stretches have been shown to reduce explosivness which can greatly hinder the performance of athletes such as basketball players for example, since a supreme aspect of their game is explosive jumping. Ballistic stretching does not cause any decrease in explosive ability after stretching which makes this stretching technique extremely attractive. Again though, one must consider the fact that ballistic stretching makes them more succeptible to injury. DW

Stretching may alleviate future cramps by increasing the local inflow of needed nutrients to the muscle (oxygen, and saline) by means of mechanical stretching of the tissue.^{[citation needed]}