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Static stretching is probably the most common stretch utilized by athletes and those who are looking to improve
their flexibility and/or joint range of motion. In static stretching, a joint is moved through it’s range of
motion so that the muscle is held in the stretch position and held statically (without any movement) usually for around
10 to 30 seconds.
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The stretch can be achieved either actively where the person effectively stretches themselves or passively where somebody
else moves the joint through it’s range of motion.
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It is commonly suggested that a number of repetitions of the same stretch be
carried out to maximise the effectiveness of the stretch. All research indications are that static stretching
achieves an increase in the range of motion.
Static stretching is usually considered to be relatively safe and, if done carefully, it does not aggravate
existing injuries (obviously no stretches should be carried out to the point of causing pain to the
recipient.) Increases in muscle length are believed to be the result of two mechanisms:
- There is a direct reduction in the stiffness of muscle as a result of increased muscle-tendon viscoelasticity (ie
less force is needed to produce a given change in the muscle length).
- Cells in the muscles have a nervous response known as the “stretch reflex” which can limit how far a
muscle can stretch safely. Static stretching can inhibit the stretch reflex which may reduce the resistance of
the muscle to the stretching force being applied.
The critics of static stretching claim that, in the untrained person, the actual end point of the stretch can
be difficult to determine. In fact, there can be a fine line between a good effective stretch and a
stretch that may cause injury. Also if someone has a problem in a particular muscle then there is a natural
tendency to protect the muscle to avoid stretching any sensitive soft tissue.
Static stretching can be classified as being utilized in two situations:
1. Short term changes in flexibility, eg stretching prior to exercise.
2. Long term gains eg management of a chronic condition or acute injury rehabilitation.
Research of static stretching suggests that the following exercise protocols can be considered.
1. Static stretches should be held for 15-30 seconds
2. For short term changes there is little benefit is holding a stretch for much more than 15 seconds.
3. There is no benefit in repeating a stretch on a particular muscle any more than around 4 times.
Studies at long-term flexibility gains have indicated that muscles stretched for around 30 seconds a day
continue to produce improvements in their range of motion for up to around 6 weeks before reaching a plateau. If the stretches
were only held for around 15 seconds then it takes around 10 weeks to reach the same degree of range of motion.
There is undisputable evidence that stretching for flexibility gain is significantly more effective after
a warm-up jog (or other forms of warm up). Interestingly stretching is also more effective when heat or ice is applied
(and presumably after a massage!). Heat has a similar effect to a warm up where ice can have inhibitory effect – decreasing
pain so enable greater tolerance for the coming stretch.
Further articles in this series
Why Stretch?
Ballistic Stretching
PNF Stretching
What is Pilates
More Pilates Tips
Pilates - Apparatus or Mat?
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