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Among the many strategies applied in sport coaching, one which has been used more and more recently is stretching. The word, English in origin, is used as such in lots of other languages and it comes from the verb to stretch (meaning, on this sense, ‘to make your arms, legs and body as straight as attainable so that your muscle tissue become lengthy and tight’). More exactly, we discuss stretching the muscle tissue, the joints, the tendons, the ligaments, etc.
Even earlier than the term itself and the precise methods gained individuality, stretching was used so much, especially in sports or activities which require a very good mobility of the joints and special muscle suppleness (gymnastics, martial arts, ballet, etc.). The positions specific to hatha yoga have been a source of inspiration for the different movements practiced in stretching, however these positions underwent many transformations, variations and simplifications.
An important effect of stretching is suppleness of muscles and joints, which allows elevated effectiveness throughout the training. There are different opinions concerning the exact time when stretching needs to be launched in the coaching program.
Thus, there are authors who help the concept stretching is indicated for each warming up and relaxation, and even for the primary part of the training. Then again, there may be the opinion that stretching must be done only within the relaxation faze, as a result of the movements which can be specific to it induce a state of relaxation that you do not want initially of the training. This state comes as a result of maintaining the passive faze of the positions.
Anyway, everyone agrees that stretching must be anticipated by general warming up, this manner the practitioner will avoid tightening of the muscles.
Normal warming up takes about 5 minutes and it incorporates aerobic exercises. Stretching muscle tissue that have not been warmed up is perhaps harmful for the integrity of the muscle fibers, which could rupture easily.
Both weight and resistance coaching ought to embody stretching; the effectiveness will only improve once such a motion is finished during training.
One more reason for greater effectiveness is the fact that a bigger variety of motive models are involved within the movement and they’re mobilized faster as soon as the volitional order is transmitted, via the motive impulse, to the muscles. Given the truth that the vary of the actions is bigger, the sportsman can cowl greater distances, larger scopes, saving, on the similar time, energy, which is necessary especially in very demanding sports (athletics, canoeing, etc.).
You can have an entire training solely with stretching exercises. Nonetheless, this is not advisable: the muscle groups will quickly get used to solely calm down, without contracting, which may produce a sure misbalance.
Another attainable damaging effect of exaggerated stretching movements (over the physiological limit of a joint) is laxity of the joints and even accidents like sprains, dislocations, tightening of ligaments or tendons, etc.). The main joints (knee, shoulder, elbow, etc.) are protected not only by their very own mobility, but additionally by the elasticity of the muscle tissue which surround them (periarticular).
In conclusion, stretching must be accompanied by different forms of coaching in order that the sportsman may have a whole and secure health program.
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