Flexibility training can improve your performance in training and competition. This includes stretching. In this article, you will learn everything you need to know about stretching and why it is so important to incorporate a regular stretching program into your daily routine.
What happens in the body during stretching?
The term “stretching” comes from the English “to stretch” and means to stretch. Stretching exercises lengthen the muscle structure for a brief moment. Every muscle in the body has ends, the so-called muscle spindles, which run from the origin to the insertion. When a muscle is tensed, the insertion and origin come closer together. In the case of the leg flexor muscle, the knee is then flexed.
Stretching exercises have exactly the opposite effect. The muscle ends move away from each other as far as possible and the muscle is stretched. The entire muscle structure, including the fascia (connective tissue of the muscles), is stretched during the stretch. The more frequently the stretching stimulus is triggered, the better the blood supply to the muscle and the better it is supplied with important nutrients and oxygen. This stimulates better regeneration and increases performance. However, it is important to remember that frequent stretching does not make the muscle longer, but rather adapts to the training stimuli.
Most stretching exercises can cause an unpleasant pulling or even stabbing pain in the stretched muscles. This pain is a warning signal from the muscles and is intended to protect the body from overstretching. Overstretching can damage joints and ligaments in the long term, making them unstable and susceptible to injury. The pain is caused by signals from the receptors in the muscle spindles to the spinal cord. The longer the stretch is held, the weaker the signals become and the muscle can relax. It is therefore advisable to hold the stretch for at least 45 seconds.
What are the effects of stretching?
Regular stretching (at least three times a week for 10-15 minutes) can improve the mobility of your joints in the long term. Your tendons and ligaments are strengthened and your body can utilize the full range of motion that is possible. This makes movement sequences smoother and more ergonomic. This in turn can lead to better performance in training and competitions.
In the short term, stretching can help to correct muscular imbalances. This can release tension, alleviate pain and reduce stress. Overall, your body awareness will improve.
How noticeable the effects of regular stretching are varies greatly from person to person. However, as long as you avoid overstretching, the effects will always be positive.
What needs to be considered when stretching?
In order for the positive effects of stretching to be particularly noticeable, you need to follow a few basic principles:
- Dynamic stretching before sport, static stretching only after training or a warm-up (never without warming up).
- Continue to breathe evenly while stretching. When the feeling of tension in the muscle subsides, increase the stretch slightly.
- Perform the movements slowly and glide gently into the stretching position, never jerk.
- Always stretch on a non-slip surface.
- Be aware of and respect your physical limits: The pain of stretching should always remain bearable with normal breathing.
- Do not stretch if you have acute muscle soreness, injuries or after particularly strenuous exercise.
What stretching methods are there?
There are two main types of stretching. Static and dynamic stretching.
Static stretching involves holding a stretching position for at least 30 seconds, ideally 45 seconds. This promotes flexibility. However, this stretching method can make the muscles more susceptible to injury and weaken jumping power. Static stretching should therefore only be performed when warmed up after training or as an isolated training session.
Dynamic stretching involves gentle, springy stretching movements that are repeated approx. 10-15 times. This promotes coordination and blood circulation. However, the risk of injury can increase if the exercise is too intense or uncontrolled. Dynamic stretching can be part of the warm-up or cool-down.
You can find a few instructions for stretching exercises here.