Basic lengthening exercises

When practicing these forms of movements it means that either the agonist or the antagonist muscles contract or relax. If movements involve joints the relaxed abdominal muscle lengthens. For example, when arms are stretched horizontally the deltoid and traperzius muscles as well the broadest muscle of the back and parallel with it the front of deltoid and pectoral muscles will relax. Actually it is the antagonist muscles that bring about the phenomenon of lengthening. Lengthening of muscles can be initiated by inner and outer forces. Naturally this can happen when other series of movements are done, for example, in straddle position when torso is bended backward gravitation affecting head, torso and upper limb lengthens the abdominal muscles. Or in sitting position with stretched legs the process of bending torso forward by the help of a partner lengthens the head-, gluteal- and knee flexor muscles.

Lengthening is active if it results in contraction of the antagonist muscles and it is passive if it is caused by the force of other muscles or by some external effects. The active lengthening exercises must be done with maximal muscle-contractions. Passive stretching exercises support the already shortened muscles and narrow joints. Sometimes this exercise can be painful therefore intensive and thorough warm up exercises are suggested. In professionals’ view muscles are always involved, they are stretched, lengthened, relax and contract. The proportion of muscle functions decides to what extent different muscles change. For example, in straddle position bending torso to the left lengthens the muscles on the right and torso stretching strengthens them. It means that in the process of stretching and lengthening the ratio of muscles on the right will be larger. If movements are done with slow tempos the ratio of lengthening effect will increase as, while bending torso to the left the muscles on the right “brake and slow down” the process.

The static and dynamic exercises can be grouped according to their impact on musculature. They have dominantly strengthening, lengthening and relaxing effects. There are exercises that develop inter-muscular coordination. The exercises bringing about different effects are the so called exercises with mixed effects.