Dominic Stone
While stretching is important for maintaining muscle health, it is a common misconception that muscles can be 'stretched' in the traditional sense. In reality, muscles only extend and retract. Stretching helps to increase muscle extensibility, which is the muscle's ability to extend and retract without locking up. This can be achieved through a mechanical increase in the length of the stretched muscle, or by modifying the muscle's sensation. Regular stretching is key to improving flexibility and muscle function, which in turn reduces the risk of injury.
| Characteristics | Values |
|---|---|
| Muscle extensibility | Increasing muscle extensibility is a matter of increasing length or modifying sensation |
| Muscle stretching | Stretching does not make muscles permanently longer |
| Muscle locking | Muscles can extend farther and farther before locking |
| Muscle relaxation | Muscle inhibition allows muscles to unlock and extend |
| Muscle tolerance | Stretching increases muscle tolerance to a stretch |
| Muscle health | Stretching keeps muscles flexible and healthy |
| Muscle soreness | Stretching reduces muscle soreness |
| Muscle recovery | Stretching speeds up muscle recovery time |
| Muscle performance | Stretching improves physical performance |
| Muscle tightness | Stretching reduces muscle tightness |
| Muscle injury | Stretching reduces the risk of muscle injury |
| Muscle coordination | Regular stretching improves muscle coordination and balance |
| Muscle blood flow | Stretching improves blood flow to muscles |
| Muscle oxygenation | Stretching improves oxygen delivery to muscles |
| Muscle nutrition | Stretching improves nutrient delivery to muscles |
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What You'll Learn
Muscles don't stretch, they extend and retract
Contrary to popular belief, muscles don't actually stretch. Instead, they extend and retract. This is a concept that goes against what many people have been taught, as the word "stretch" implies that muscle length can change. However, research shows that stretching does not make muscles permanently longer.
When you stretch, your muscle fibres are extending farther and farther before the muscle locks, similar to how an extension ladder lengthens as you extend it. The distance you can extend a muscle depends on the sensitivity of the stretch reflex, which is a safety mechanism that prevents overstretching and potential injury. This reflex can be influenced by the nervous system, which can allow the muscle to relax and extend further.
Jorden Gold, the founder of Stretch Zone, explains that we should focus on increasing muscle "extensibility" rather than flexibility. Extensibility refers to the ability of a muscle to extend and retract without changing its length. This can be achieved by training the nervous system to relax the muscle and tolerate a greater degree of muscle extension without triggering pain signals.
To improve muscle extensibility, it is important to incorporate stretching into your routine. Different types of stretching, such as static and dynamic stretching, can be used depending on your goals and population studied. For example, dynamic stretching is recommended for athletes as a warm-up, while older adults can benefit from static stretching to improve spinal mobility and gait. It is worth noting that the effectiveness of stretching may vary with age and sex, with men and older adults under 65 responding better to contract-relax stretching and women and older adults over 65 benefiting more from static stretching.
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Stretching increases muscle extensibility
Stretching is a common activity for athletes, older adults, rehabilitation patients, and anyone participating in a fitness program. It is an effective method of increasing flexibility and muscle extensibility. However, it is important to note that the muscles themselves do not "stretch". Instead, they extend and retract, and the length of the muscle remains the same.
When you stretch, your muscle eventually reaches a point of tension that pauses your progress. At this point, the sensors in your muscle send a signal to your central nervous system, alerting your body that the situation is safe. Your nervous system then relays a message back, allowing the muscle to relax and extend further. This process is known as muscle inhibition, which allows the muscle to unlock and extend.
Research suggests that the increase in muscle extensibility observed after stretching is due to a modification of sensation rather than an increase in muscle length. Studies have shown that muscle length does increase during stretching due to the viscoelastic properties of muscles. However, this increase is transient, and the muscle returns to its original length. The magnitude and duration of this length increase depend on the duration and type of stretching performed.
To effectively increase muscle extensibility, it is recommended to incorporate stretching into a fitness program. Static stretching, in particular, is recommended by the American College of Sports Medicine for most individuals. This type of stretching involves holding a stretch for 15-30 seconds, repeated 2-4 times, at least 2-3 days per week. Older adults may benefit from longer stretch times, such as 60-second holds, to improve hamstring flexibility. Additionally, static stretching of the hip flexors and extensors may improve gait in older adults.
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Flexion and extension are movements forward and backward
Flexion and extension are angular motions that occur in the sagittal plane. They refer to the increasing and decreasing angles between two body parts. Flexion refers to a movement that decreases the angle between two body parts, such as bending the elbow or clenching a hand into a fist. Extension is the opposite of flexion, a straightening movement that increases the angle between body parts. For example, when standing up, the knees are extended.
In the upper limb, all anterior-going motions are flexion, and all posterior-going motions are extension. For example, at the elbow, flexion is decreasing the angle between the ulna and the humerus, while extension increases the angle. Extension of the hip or shoulder moves the arm or leg backward. For the lower limb, bringing the thigh forward and upward is flexion at the hip joint, while any posterior-going motion of the thigh is extension.
Dorsiflexion refers to flexion at the ankle, so the foot points upward. The opposite of this is plantar flexion, which is where the foot points inferiorly. Inversion and eversion are movements that occur at the ankle joint, referring to the rotation of the foot around its long axis.
Abduction is a movement away from the midline of the body, while adduction is a movement towards the midline. For example, abduction of the shoulder raises the arms out to the sides of the body, while adduction of the hip squeezes the legs together.
It is important to note that stretching does not make muscles permanently longer. Instead, stretching extends muscles farther and farther before the muscle locks, increasing their "tolerance" to a stretch.
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Dynamic stretching improves physical performance
Dynamic stretching is an excellent way to warm up your muscles before exercising. It helps loosen and warm up your muscles, preparing your body for an upcoming workout. It involves functional movements that mimic the activity or sport you're about to perform. For instance, a swimmer might circle their arms before diving into the water.
Dynamic stretches are a series of movements that get your body moving before any type of exercise. Examples include trunk twists, walking lunges, or leg swings against a wall. Unlike static stretches, dynamic stretches are not held for any length of time and always include movement. They are particularly beneficial for exercises requiring flexibility, such as gymnastics, ballet, and yoga.
Research suggests that dynamic stretching may help with leg extension power and improve overall physical performance. It can enhance your range of motion and reduce the risk of injury. This is because dynamic stretches get your muscles warmed up and ready for action, improving your body's ability to react quickly.
It is important to note that there is currently no evidence that dynamic stretches decrease muscle soreness after exercise. Additionally, individuals who are injured or adults over 65 should exercise caution when performing dynamic stretches, as static stretches may be more suitable in these cases. Before starting any new exercise routine, it is always advisable to consult with a doctor or physical therapist.
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Stretching reduces muscle tightness
Stretching is a common activity used by athletes, older adults, rehabilitation patients, and anyone participating in a fitness program. It is important to stretch daily, focusing on the lower extremities such as calves, hamstrings, hip flexors in the pelvis, and quadriceps in the front of the thigh. Stretching the shoulders, neck, and lower back is also beneficial.
Stretching keeps the muscles flexible, strong, and healthy, which is needed to maintain a range of motion in the joints. Without stretching, muscles shorten and become tight. When muscles are called on for activity, they are weak and unable to extend all the way, increasing the risk for joint pain, strains, and muscle damage. For example, sitting in a chair all day results in tight hamstrings in the back of the thigh, which can make it harder to extend your leg or straighten your knee, inhibiting walking.
Research shows that stretching does not make muscles permanently longer. Instead, stretching extends muscles farther and farther before they lock. The distance you are able to extend a muscle is determined by the sensitivity of the stretch reflex, which is our body's automatic defense against overstretching. This is known as muscle inhibition, which allows the muscle to unlock and extend.
Stretching is a common intervention during rehabilitation, prescribed to increase muscle length and range of motion. There is some evidence of stretching reducing musculotendinous injuries, but more evidence is needed to determine if stretching programs alone can reduce muscular injuries. Studies have shown that 6 to 8 weeks of static stretching is sufficient to increase hamstring length.
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Frequently asked questions
It is important to note that muscles do not "stretch" to a longer length. Instead, they extend and retract. Stretching helps to increase muscle extensibility by increasing the muscle's tolerance to a stretch. This can be done through various stretching techniques such as static and dynamic stretching. Experts recommend stretching after exercise for the best results.
Most studies suggest that increases in muscle extensibility are due to a modification of sensation. This means that the muscle's tolerance to a stretch increases, allowing it to extend further without locking.
Extending muscles helps to keep them flexible and healthy. This flexibility is necessary to maintain a range of motion in the joints. Regular stretching can also improve coordination and balance, reduce muscle soreness, and speed up recovery time.
Aim for a program of daily stretches, or at least three to four times per week. It is important to warm up the muscles before stretching to prevent injury. This can be done through five to ten minutes of light activity, such as a quick walk.
