Dynamic StretchingWhy Stretch? • Thought to reduce injuries. • Improve performance (?). • Lessen the amount of delayed onset muscle soreness. • Improve flexibility. Influences to stretching• Internal influences – Capsule/fascia – Bony structures – Previous trauma to soft tissue-scarring – Elasticity of tendons and ligaments – Ability of muscle to relax – Temperature of the joint/muscle • External influences – Temperature – Time of day – Stage of recovery process of an injured muscle or joint – Age (adhesions/calcium deposits, dehydration, and increase fatty/collagenous tissue) – Gender – Ability and commitment to perform Physiology of stretching• Stretch Reflex: muscle spindles that sense changes in muscle length and speed but then triggers a response from the brain to resist change. – Able to override with prolonged stretching. – “Creep Effect” or permanent deformation or failure. Low loads for prolonged periods of time to lengthen tissues. • Reciprocal Inhibition – When the agonist contracts it forces the antagonists to relax. – Relaxes only the contractile tissues. – Works with muscles that are innervated and under normal voluntary control. Types of Stretching • Passive Stretching: 1. Able to elongate muscles by reflexic relaxation of the Golgi tendon organs. (must be at least 6 seconds of stretching) 2. Relaxes the muscles. New research provides slower firing of muscles after acute bout of static stretching. 3. Does not improve core temp. which has shown to improve tissue length. • Ballistic Stretching – 1. Uses momentum of a body part to force a limb beyond its normal range. • Thought to cause injury- won’t allow muscles to relax or adjust to new length. It does not allow the Stretch reflex to relax. • Active Stretching – 1. Also called Static-Active Stretching. Trying to assume one position without any help or assistance besides the contraction of the agonists. • Example- Standing trying to lift extended leg in front (quads are agonists to stretch hams- antagonists). • Isometric Stretching – 1. Type of static stretch but using muscle contractions or resistance of a stretched muscle. • i.e. “push the wall” to stretch calf muscles. • Hold 7-15 seconds, relax 20 seconds. • Overcomes the stretch reflex- allows relaxation. • PNF Stretching – 1. Combination of passive and isometric stretching. – 2. Passively stretch the muscle then isometrically contract the muscle against resistance, then passively stretch again. • Hold 7-15 seconds, relax 2-3 seconds, then passively stretch for 10-15 seconds. Open to Debate? • The purpose of passive stretching is to make the tendon more compliant (passive) to the demands placed on it during high intense movements. Therefore to reduce strain. • This is the reason why passive stretching has been around for so long. • Holding for 10 seconds or 30 seconds is inconclusive. Dynamic Stretching • Dynamic-Speed of movement or muscular contraction to improve range. 1. End-range is not held that long. 2. Eccentric lengthening to improve stability with improvement of range. 3. Improve core temp. which can assist in tissue lengthening. 4. Post-Activation Potentiation- improves fast twitch fibers excitability.
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