Stretching is designed to lengthen muscles. Stretching exercises can be performed in many different ways depending on your goals, your ability, and your training program. A world-class gymnast or someone with a black belt in karate performs more advanced stretching exercises than someone who has just started playing tennis. There are various methods for stretching a muscle. The most important ones are:
- Active static stretching (you hold a position)
- Active dynamic stretching (you perform movements to increase flexibility)
- Passive static stretching ( another person holds your joint or muscle in a specific position)
- The KAT method (You apply pressure, then relax, while another person stretches your muscles)
It is unclear which method is best; there are arguments both for and against most of them.
Flexibility improves when tissues and muscles are lengthened through regular and properly performed stretching. The opposite is also true: flexibility decreases when tissues are not exercised or stretched over a period of time. Some of the reasons why athletes should want to increase their flexibility are listed below. However, stretching is only beneficial if it is done correctly. For example, you need to make stretching a regular, recurring part of your training program, and some people need to set aside time every day to see results. Athletes must also stretch gradually, slowly, and use the correct technique to avoid injury. Just as there are many ways to achieve a set goal, there are many ways to increase flexibility.
Benefits of stretching
- Stretching can help athletes learn, train, and perform a wide variety of advanced movements more effectively.
- Stretching can improve your ability to relax mentally and physically.
- Stretching can increase body awareness.
- Stretching can reduce the risk of joint sprains and muscle strains.
- Stretching can reduce the risk of back problems.
- Stretching can help reduce muscle soreness.
- Stretching can help reduce the severity of painful periods.
- Stretching can reduce muscle stiffness.
Although stretching is considered to prevent injuries and improve performance in many sports, it is important to understand that stretching is not a one-size-fits-all solution. For some athletes, excessive flexibility can make joints unstable and even increase the risk of injury. This occurs when joints are excessively loose and the range of motion exceeds the normal range in most joints. Virtually all stretching exercises carry some risk. The risk of injury depends on a number of factors, such as the athlete’s training status, age, previous injuries, structural abnormalities, fatigue, and technique. The risk of injury naturally increases as exercises become more advanced. Research shows that it all depends on the individual. There are exercises that some people cannot do but that others can manage. Generally speaking, there is no stretching exercise that is dangerous; there are only dangerous ways of performing the movement for a specific individual at a specific time.
Keep this in mind when you stretch
- Warm up before you stretch.
- Develop a positive attitude.
- Work your way into the stretch slowly and gently to avoid triggering the stretch reflex.
- Use the right technique and strive for proper execution.
- Hold the stretch for 20–30 seconds, then relax. Do not force the stretch or try to passively push a joint
beyond its normal range of motion. - Stay focused and communicate when stretching with a partner.
- End each stretching exercise just as gently as you began it.
Normal or not normal.
We test the flexibility of a specific muscle or muscle group by moving the relevant joint(s) in the opposite direction of the muscle’s or muscle group’s function. At the end range of motion, we encounter end-feeling. This refers to the nature of the end range and the sensation felt in the resistance.
There are three different types of endfeeling:
Hard, Soft, and Chewy
So what is considered normal or abnormal?
It can depend on several different factors, such as age and previous injuries.