Muscles are composed of many
layers of tissue called fascicles, similar to tiny strands of fiber. Surrounding
the muscles and in between muscles lies a thin layer of protective tissue
called fascia. The soft tissue fibers that connect the muscles to bones
are tendons. Nerves exit the spinal column and travel to the muscle
fibers. Here, the electrical signal travels from the nerve to stimulate
those fibers to shorten or contract. The more muscle fibers that are stimulated,
the stronger the force of the contraction.
If muscles are suddenly stretched
during an activity, without warning, muscle fibers, fascia, and ligaments
can be twisted and even torn. Gradually and repeatedly stretching
muscles before and after exercise will allow muscles and the surrounding
tissues to gently prepare for being stressed during an exercise or activity.
Stretching exercises help
prevent sports-related injuries in these ways:
Decreasing the amount of blood
in the internal organs and routing the circulation to the muscles in the
extremities where the oxygen will be needed
Increasing the pulse and respiratory
rate gradually, rather than placing excess stress on the heart and lungs
Improving the strength, elasticity,
and flexibility of muscles and tendons
Loosening a variety of muscle groups
There are a variety of types
of stretches:
Active- For active stretching,
assume and hold a position without anything or anyone holding the limb,
such as bending forward at the waist with fingertips extended toward the
floor.
Passive- In this exercise,
the stretch is assisted. An example would be grasping your elbow with the
opposite hand and pulling the elbow gently across the body to stretch the
shoulder.
Hold-Relax-Contract-
There are a variety of stretches involving different combinations of stretching
a muscle, holding that position, then contracting the muscle, and then
relaxing. This exercise can be repeated in different alternating
patterns.
Isometric- When doing
isometric stretching exercises, muscles are tightened and contracted.
For example, leaning in toward a wall with hands pushing against the wall.
There are hundreds of types
of stretches available for every muscle and the stretches can be done in
almost any position.
Some general guidelines
should be followed no matter what stretching exercise is being done:
Start out gradually and gently.
Slowly increase the intensity and amount of stretch to a muscle.
A good rule is to “listen to
your body.” If something hurts, pay attention. It may indicate an
injury or problem and needs to be addressed.
Do not do quick bouncing or
jerking type stretches. They can easily cause twists and tears in the muscles
and soft tissue.
Pick exercises that fit your
needs and do them correctly. Doing a stretch incorrectly can cause
damage.
Stretch for several minutes
before and after the sports activity. The warm up period is important
in preparing the body for stressful demands to be placed upon it.
The cool down period after activity is just as important to allow the body
to return to its normal resting state of function.
