"Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately expanded and flexed in order to improve the muscle's felt elasticity and achieve comfortable muscle tone."
The use of stretching and mobility exercises to improve joint range of motion and overall flexibility.
Anatomy and physiology: Understanding the basic functions and structures of the muscles, joints, and connective tissues can help individuals know what areas they need to improve through flexibility and mobility training.
Stretching techniques: Stretching is a common way to increase flexibility and mobility. Different types of stretches, such as static, dynamic, and PNF stretching, are effective for improving range of motion and reducing the risk of injury.
Joint mobility exercises: These exercises can help individuals improve their joint range of motion, and can be especially useful for those who are recovering from an injury or surgery.
Foam rolling: Foam rolling is a self-myofascial release technique that can help break up muscle knots, reduce muscle tension, and improve range of motion.
Yoga and Pilates: Both yoga and Pilates focus on flexibility, mobility, and core strength. Practicing either of these disciplines can improve overall flexibility and mobility.
Resistance training: Resistance training can increase strength, which can also improve flexibility and mobility. As muscles become stronger, they are better able to support the joint and allow for better movement.
Nutrition: Proper nutrition can help individuals maintain healthy bones, muscles, and connective tissues, all of which are important for flexibility and mobility.
Stress management: Stress can cause tension in the body, which can limit mobility and flexibility. Learning stress management techniques, such as meditation or deep breathing, can help alleviate this tension.
Posture: Poor posture can lead to muscle imbalances and restrict mobility. Learning to maintain good posture can improve overall mobility and flexibility.
Injury prevention: Flexibility and mobility training can help reduce the risk of injury, but knowing how to prevent specific injuries, such as sprains or strains, can also be useful for maintaining overall mobility and flexibility.
Warm-up and cool-down routines: These routines can help prepare the body for exercise and reduce the risk of injury. They can also help cool down the body after exercise, which can reduce muscle soreness and maintain mobility.
Sleep: Adequate sleep is essential for recovery and tissue repair, allowing the body to maintain flexibility and mobility.
Aging: As we age, flexibility and mobility can decline. Learning how to maintain and improve flexibility and mobility as we age is important for maintaining overall health and quality of life.
Specific training goals: Knowing what specific goals individuals have, such as improving flexibility for a specific sport or activity, can help them tailor their training to meet those goals.
Recovery and injury management: Sometimes injuries occur, and knowing how to manage and recover from an injury can help individuals maintain their overall flexibility and mobility.
Static Flexibility: Flexibility of a joint while at rest, typically achieved through stretches held in one position for a prolonged period.
Dynamic Flexibility: Flexibility of a joint while in motion, typically achieved through stretches that involve moving the joint through a range of motion.
Active Flexibility: The ability of an individual to actively move their muscles through a range of motion, without assistance or external force.
Passive Flexibility: The ability of an individual to move their muscles through a range of motion using external force, such as a partner or a stretching device.
Mobility: A combination of flexibility and strength that allows an individual to move their joints through a full range of motion while maintaining stability and control.
Joint Mobility: The ability of a joint to move through a full range of motion, typically achieved through mobility exercises.
Muscle Mobility: The ability of a muscle to move through a range of motion without pain or stiffness, typically achieved through stretching and myofascial release.
Spine Mobility: The ability of the spine to move through a full range of motion, typically achieved through exercises that focus on the spine, such as yoga and Pilates.
Hip Mobility: The ability of the hip joint to move through a full range of motion, typically achieved through exercises that focus on hip mobility, such as squats, lunges, and hip openers.
Shoulder Mobility: The ability of the shoulder joint to move through a full range of motion, typically achieved through exercises that focus on shoulder mobility, such as shoulder rotations and stretches.
Ankle Mobility: The ability of the ankle joint to move through a full range of motion, typically achieved through exercises that focus on ankle mobility, such as ankle circles and calf stretches.
"The result is a feeling of increased muscle control, flexibility, and range of motion."
"Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion."
"Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas."
"In addition to vertebrates (i.e. mammals and birds), spiders have also been found to exhibit stretching."
"It is common for athletes to stretch before (for warming up) and after exercise in an attempt to reduce risk of injury and increase performance."
"Stretching can be dangerous when performed incorrectly."
"Some techniques may be ineffective or detrimental, even to the point of causing hypermobility, instability, or permanent damage to the tendons, ligaments, and muscle fiber."
"Pre-exercise static stretching usually reduces an individual's overall muscular strength and maximal performance, regardless of an individual's age, sex, or training status."
"For this reason, an active dynamic warm-up is recommended before exercise in place of static stretching."