Stretches

Why Stretch?

Stretching is especially important if you take part in physical activities such as running, riding, cycling, swimming etc. because these activities promote tightness and inflexibility within the body. Stretching before and after a workout will keep you flexible and may prevent common injuries such as knee problems from running and sore shoulders or elbows from tennis.

Stretching is easy, but when it is done incorrectly, it can actually do more harm than good.

Regular stretching may:

1. Reduce muscle tension and relax the body;
2. Help co-ordination by allowing for freer and easier movement;
3. Increase range of motion;
4. Help prevent injuries such as muscle strains;
5. Aids maintenance of your current level of flexibility;
6. Develop body awareness.

The physiological effect of a passive stretch produces stretching of joint capsules, ligaments, muscles, skin and connective tissue. There is elongation of the muscle bodies and tendons and may provide enhanced elastic properties. Blood supply may be improved throughout the tissues.

Who Should Stretch?

Anyone can learn to stretch. You do not need to be an active sports person. People who sit at a desk, do housework, drive etc. may also benefit from stretching. You need to be healthy, without any physical problems to be able to learn how to stretch safely.

When to Stretch

This topic can be controversial. If you do not warm up the body first then stretch to a comfortable level. Cold stretching may damage muscle tissue and result in injury. However, it is suggested that a few minutes of active movement such as walking, arm swinging etc. prior to stretching will warm the muscles and related soft tissues before you stretch.

You should cool down after exercise by carrying out a reduced version of the main exercise and then carry out a stretching regime.

Passive Movement & Passive Stretching

Both passive movement and passive stretching should follow either exercise or a massage when the tissues are warmed up. A passive movement is movement of a joint in which the therapist, not the client, carries out the movement i.e. the therapist moves the joint through the normal range of motion without an active contribution of muscle contraction from the client.

A passive stretch follows the initial pathway of a passive movement but then at the end of the range of movement more pressure is applied to increase the range. Stretching is aimed at maintaining or restoring a normal range of movement together with helping the flexibility of muscles, thus allowing good mobility of joints, otherwise the range of movement is restricted. This may lead to muscle fatigue.

Both passive movements and passive stretches help to trigger the normal proprioceptive mechanisms within the body which allow monitoring of movement and placement of different parts of the body.

Care should be taken when carrying out stretching techniques to ensure health and safety of both client and therapist.

Active Stretching

Active stretching is carried out by the client themselves. The therapist may ask the client to carry out some stretches themselves following treatment.