Stretching
- The meaning of the word adopted from the English language is stretching, elongation.
- A basic means of the procedures extending the limits of joint movements is the mechanical stretching of muscles – anatomical structures consisting of substances of striated muscle and connective tissue.
- Its advantages are:
- it allows a sustained stretching of a minor force;
- it maintains its stretching length in the muscle;
- the substance of the connecting tissue can be stretched together with the muscles;
- it is characterized by a higher tissue temperature;
- the electric activity of the muscles is low, therefore it provides a better relaxation;
- it prepares one for a major, unexpected effort; it helps to relax the tense and cramped muscles.
- Its application changes the tone of the muscles; regaining their original position they are provided with a better circulation and thus a faster, more effective regeneration.
The method of stretching and relaxing:
- The traditionally familiar exercises, similar to the passive static stretching exercises, are assigned, which are completed by the mental relaxation of the muscle groups to be stretched.
- The exercises are performed with a slow, gradual movement, carefully approaching the limit of the joint movement.
- When the sportsman reaches the ultimate limit of the range of the joint movement, and he feels the tension of the stretched muscles, the stretching must be stopped. In this stretched state – maintaining the static position – we have to concentrate on the relaxation of the muscle or muscle group to be stretched.
- At the extreme phase of the limit of the joint movement – in a mental way – focusing the attention, the individual achieves the decrease of the muscle tone by concentrating intensely on the relaxation of the muscle.
- After the dissolution of the muscle tension, the extent of the stretching must be increased gently, a little bit further.
- Depending on the level of practice, or on the success of the relaxation, the period of stretching can thus be prolonged, from the initial 5-10 seconds to 30-60 seconds.
- After the passive stretching, the relaxation of the stretched muscle follows, which is done by shaking, dropping, and performing easy gymnastic movements.
- The period of relaxation, depending on the tension of the muscle or muscle group, is 5-10 seconds.
- The exercise should be performed with several repetitions; beginners can apply it with less number of repetitions (5-6), advanced sportsmen can apply it more.
- The exercise can be performed only by those sportsmen who are capable of the mental way of muscle relaxation.
- From the point of the improvement of mobility, this method results in a sustained and lasting joint mobility.
The method of resistance:
This is an improved version of the above method.
The first phase, the pre-flexing:
Its main objective is to increase the temperature of the muscle waiting to be stretched. Since the objective is not the improvement of strength, we flex the muscle groups to be stretched by 30-40 % static effort. The period of flexing is 6-20 seconds.
As a result of the isometric flexing, the blood circulation in the muscle capillaries is temporarily inhibited, and in the course of the relaxation, fresh blood, rich in oxygen, enters the muscle tissue. As a consequence, and because of the effect of the static effort, the temperature of the muscle increases. Through the receptors of the muscle spindle and the sinews, tension has an inhibitory effect on the development of the stretching reflex in the muscle.
The second phase, the relaxation:
- Its main objective is to stop the rigidity of the pre-flexed muscle or muscle group.
- The period of relaxation (through shaking or light, relaxing exercises) is 5-15 seconds.
- In this phase, the blood circulation of the muscle group is restored, and the influx of blood rich in oxygen provides a favorable physiological condition for the sustained stretching of the muscle.
The third phase, the static stretching:
- Its main objective is to increase the range of the joints’ mobility, the stretching of the muscle.
- The period of stretching should be the same as that of the first phase, the pre-flexing (6-20 seconds).
- The stretching should be of gradual speed and sustained at the same level; it should extend to the limit of the joint movement, but it should not reach the level of pain.
Rules pertaining to all stretching techniques:
- Sportsmen have to be taught how to apply them;
- Students have to learn the mental relaxation skills;
- Stretching must not be used without warm-up;
- It can be applied three times a week with beginners; the period of practice should not exceed 15-20 minutes at a time;
- Experienced sportsmen can do it every day; but it is not recommended to apply it twice a day;
- The exercises should be done also with the antagonist muscle groups.
- It is reasonable to start the practice with the large muscle groups.
- After trainings of strength, it is reasonable to perform them on a compulsory basis.
