Stretching is a core part of health and fitness, which many often fail to prioritise effectively. However, it’s importance should not be overlooked. Whether you’re an elite athlete looking to optimise performance, or just looking to improve your general wellbeing, understanding the science behind stretching, will help emphasise its importance.
How do our muscles work? (Anatomy and physiology)
Each of your muscles are made up of tens of thousands of muscle fibres. Think of these fibres like telescopic poles. When your muscles are functioning normally, they contract (the telescopic pole shortens), and relax (the telescopic pole lengthens).
When a muscle fibre contracts, it can only ever contract fully, it is unable to only partially contract. Muscle fibres are unable to vary the intensity at which they contract. The force that your muscle is able to generate, is determined by how many muscle fibres are recruited- for maximal force all muscle fibres will contract, and for lighter exertion only some fibres will contract.
What does stretching do to our muscles?
As a muscle is stretched, the overlap of fibres becomes less (the telescopic pole lengthens out). Once a muscle fibre is at its maximum resting length, continuing to stretch allows for surrounding connective tissue to lengthen. When a muscle is stretched, not all of the fibres may be targeted, some will lengthen but without the involvement of surrounding connective tissue. The effectiveness of stretching depends upon how many fibres have been stretched past their resting length. The more fibres that are stretched, the greater the improvement in muscle length.
Only holding a stretch for a short period of time will not result in an increased muscle length. Stretches should be held for a prolonged period of time to allow for your central nerval system (which is responsible for controlling muscles contraction) to adjust to this new lengthened position. Holding a stretch for a short period of time will result in the muscle shortening back to its prior length.
Why is stretching beneficial?
Improved flexibility- The primary benefit of regular stretching is improved flexibility and increased range of motion. This in turn can help to optimise posture and athletic performance, while also reducing muscle stiffness.
Injury prevention- when muscles are adequately prepared and flexible, the risk of muscular injury during physical activity decreases
Stress reduction- Including stretching in relaxation practices such as yoga and meditation can have a profound effect on reducing stress
What are the different types of stretching?
Static stretching- Holding a stretch in one position for an extended period of time. Often used in cool downs after physical activity
Dynamic stretching- Moving through a range of movement to stretch the muscles. Usually used prior to physical activity as it helps to improve muscular co-ordination, agility and neuromuscular activation.
Proprioceptive neuromuscular facilitation (PNF)- This is a more advanced method of stretching, and is highly effective when looking to improve flexibility. It utilises the proprioceptive feedback loop and involves contracting and relaxing a specific muscle group, while a partner assists with stretching in the relaxation phase.
Common stretching mistakes
Overstretching- stretching should never be painful. Overstretching can cause injuries such as muscle tears and joint instability
‘Bouncing’- some people think that bouncing or using momentum to come in and out of their stretch is beneficial, when in fact this can lead to injury and reduce the effectiveness of stretching. Movements should be controlled with no sudden changes in position
Skipping a warm up- Many people think that stretching is enough to get their bodies ready for physical activity. However it is important you raise your body temperature prior to stretching. Full information on how to warm up effectively can be found in our previous blog post “What should I be doing to warm-up properly?“
Not being consistent- Stretching should be completed every day to see the most benefit. Many people think that stretching once a week or less is enough to help keep their muscles working efficiently.
This blog post is not designed to replace a full assessment from qualified healthcare professional, and aims to give an overview of how stretching works, and why it is beneficial. If you have an injury and would like to discuss how stretching could aid your recovery, or to book an appointment, contact us.
HLM Sports Therapy 