Stretching

Definition

Stretching is a form of physical exercise where a specific muscle or tendon is deliberately flexed or stretched to improve the muscles' felt elasticity and achieve comfortable muscle tone.

Scientific / Technical Definition

Stretching involves the systematic elongation of muscles and connective tissues in order to enhance muscle control, flexibility, and range of motion. Physiologically, it encompasses both static and dynamic dimensions and plays a crucial role in injury prevention and optimizing athletic performance.

Benefits

• Improves flexibility and joint range of motion.
• Enhances muscle blood flow, increasing oxygen supply.
• Prevents injury by preparing the muscles for work.
• Reduces muscle soreness after exercise.
• Promotes relaxation and stress relief.

Examples

• Performing a quadriceps stretch before a run.
• Doing a calf stretch against the wall after walking.
• Yoga poses such as downward facing dog and child's pose.
• Dynamic stretches like high knees and arm circles.

Additional Information

• Importance: Stretching is important for maintaining muscle flexibility and joint health, especially as we age. It helps in maintaining overall physical health and improves athletic performance by preventing muscle tightness and joint stiffness.

Related Terms

• Warm-up

References

• The Science and Physiology of Flexibility and Stretching: Implications for Performance, Injury, and Rehabilitation
• Effects of Stretching on Monitored Training Session Ratings of Perceived Exertion in Professional Soccer Players