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Stretching Exercises

Jul 8, 2021

Stretching is an exercise where a particular muscle or ligament is purposely flexed or extended to improve the strength’s felt flexibility and accomplish a friendly muscle tone. The outcome is an inclination of expanded muscle control, adaptability, and scope of movement.

We offer Exercise Therapy at reach Physio Brighton which involves movement of the body or its parts in order to relieve symptoms and improve function. Specific stretching, strengthening, and stabilisation exercises are a critical part of the rehabilitation process for most musculoskeletal injuries. Continued exercise is an important component of injury prevention, as we say “make sure you do your exercises”.

Stretching programs are a significant piece of physiotherapy’ treatments. After an injury or while a space of the body has gotten stationary for quite a while, the muscles can contract. This can block recovery and cause a poor stance. Stretching is intended to help improve adaptability, increment muscle control and the scope of development.

Static extending has an unwinding, extension impact on muscle, improving range of movement (ROM), diminishing musculotendinous solidness, and decreases the danger of intense muscle strain wounds. It is a slow controlled movement with an accentuation on postural mindfulness and body arrangement. 

Stretching assists with creating and keeping a reasonable degree of adaptability, alluding to the scope of development at a specific joint. It is additionally referred to as flexibility training. The stretches incorporate calf stretch, hamstring stretch, rear arm muscles stretch, and specific Pilate’s workouts.

Static Stretching:

Static is the most well-known stretching procedure. Static Stretching is executed by stretching out the designated muscle gathering to its maximal point and holding it for 30 seconds or more. This is finished by having a stretch multiple times for 30 seconds each.

  • Passive Stretching: 

Passive Stretching expands the scope of movement by utilising an external force. These stretches help stretch. However, care should be taken to guarantee the time isn’t constrained; it ought to stay inside the comfort domains consistently.

  • Active Stretching:

Active Stretching includes expecting a position and afterwards holding it there with no help other than utilizing the strength of the “aide” muscles. For example, when a person lies on their back with one leg extended in the air and keeps on holding it there with no help, they are doing an active stretch. They build operational flexibility and fortify the “aide” muscles as well. Moreover, they are generally tough to hold and keep up for over 10 seconds and seldom should be held any more than 15 seconds. 

Dynamic Stretching:

Dynamic Stretching includes controlled, delicate leg and arm swings that take one to the furthest reaches of their scope of movement. An illustration of dynamic Stretching would be moderate, controlled leg swings, arm swings, or middle turns. Furthermore, they improve dynamic flexibility and are valuable as a feature of a get ready for anaerobic exercise.

Ballistic Stretching:

Ballistic stretches force limbs into an all-encompassing scope of movement when the muscle has not loosened up enough to enter it. It includes quick “jumping” movements where a twofold skip is performed toward the end ROM. This extending is regularly utilised for athletic drills and uses constant bouncing motion to extend the designated muscle bunch. 

The Goal of Stretching:

The objective of extending is to advance joint versatility while keeping up joint stability.

  • Reduced muscle tension
  • Increased range of movement in the joints
  • Enhanced muscular coordination
  • Increased circulation to various parts of the body
  • Increased energy levels
  • Delayed onset of muscle fatigue
  • Enhanced performance in daily life, sports, or other physical activity
  • Improved posture
  • Mental relaxation

Exercise and stretching are essential pieces of most recovery programs. Stretching is fundamental for muscle as well as for delicate tissue too. Physiotherapy can help by giving the instruments to people to receive the best rewards from this activity.

References:

Exercise and Stretching Programs. Physiohealth. (2019, October 10). https://physiohealth.com.au/services/exercise-and-stretching-programs/.

Hampton, L. (n.d.). Stretching. Physiopedia. https://www.physio-pedia.com/Stretching.

Mestre, M. de, & Hall, J. (2021, February 24). What Stretching DOES and DOES NOT Do. Physio Network. https://www.physio-network.com/blog/what-stretching-does-and-does-not-do/.

Stretching Programmes. Stretching Programmes – Paediatric Physiotherapy – Treatments – Physio.co.uk. (n.d.). https://www.physio.co.uk/treatments/paediatric-physiotherapy/stretching-programmes.php.

Stretching. JC Physiotherapy. (2015, February 17). https://jcphysiotherapy.com/blog/stretching/.

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