Lately, I have been receiving a ton of questions concerning the newest studies and research findings, and one question that I receive most queries regarding issues the role that stretching plays as part of the warm up.
Currently, there appears to be a ton of confusion concerning how and when stretching should be used as half of the warm up, and some folks are under the impression that stretching ought to be avoided altogether.
This is a terribly vital issue and needs to be clarified immediately. The rest of this text is dedicated to dispelling some common myths and misconceptions concerning stretching and its' role as part of the warm up.
What has Science got to mention?
Most of the studies I've reviewed attempt to determine the results of stretching on injury prevention. This is often a blunder in itself and shows a scarcity of understanding as to how stretching is used as part of an injury prevention program and the warm up.
Stretching and its result on physical performance and injury prevention is one thing that just cannot be measured scientifically. Certain you'll be able to live the result of stretching on flexibility with straightforward tests like the "Sit and Reach" test, but then to work out how that affects athletic performance or injury susceptibility is near impossible.
One in all the additional recent studies on stretching supports this view by concluding;
"Thanks to the paucity, heterogeneity and poor quality of the accessible studies no definitive conclusions can be drawn on the price of stretching for reducing the chance of exercise-connected injury." (The efficacy of stretching for prevention of exercise-connected injury: a scientific review of the literature, 2003, Weldon)
To put the above quote in layman's terms; there hasn't been enough studies done and also the studies that are done aren't specific or consistent enough. For the foremost comprehensive assessment and conclusion of analysis done on the affects of stretching I suggest you've got a browse through the following article, "The Truth concerning Stretching."
The Greatest Misconception
Confusion concerning what stretching accomplishes, as part of the heat up, is inflicting many to abandon stretching altogether. The key to understanding the role stretching plays can be found within the previous sentence. However, you have to scan it carefully.
Stretching, as half of the warm up!
Here's the key: Stretching is a vital part of the warm up, however stretching is NOT the heat up.
Don't make the error of thinking that doing a few stretches constitutes a warm up. A good heat up includes a range of very necessary key parts, that work along to attenuate the probability of sports injury and prepare the individual for physical activity.
Identifying the parts of an efficient and safe warm up, and executing them in the proper order is critical. Keep in mind, stretching is only one half of a good heat up and its' place within the warm up routine is particular and dependant on the opposite components.
The four key components that should be included to make sure an efficient and complete heat up are:
1. The final heat up
This section of the warm up consists of five to 15 minutes of light physical activity. The aim here is to elevate the center rate and respiratory rate, increase blood flow and increase muscle temperature.
2. Static stretching
Next, five to 15 minutes of gentle static stretching ought to be used to gradually lengthen all the most important muscle groups and associated tendons of the body.
3. The sports specific heat up
Throughout this section of the warm up, ten to fifteen minutes of sport specific drills and exercises ought to be used to arrange the athlete for the precise demands of their chosen sport.
4. Dynamic stretching
Dynamic stretching involves a controlled, soft bounce or swinging motion to force a explicit body part past its usual vary of movement. The force of the bounce or swing is gradually increased however ought to never become radical or uncontrolled.
Please note; dynamic stretching include a high risk of injury if used incorrectly. Dynamic stretching is a lot of for muscular conditioning than flexibility and is extremely only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should solely be used once a high level of general flexibility has been established.
All four elements are equally necessary and anyone part ought to not be neglected or considered not necessary. All four parts work along to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come.
Therefore what conclusions will we create?
Stretching is useful, when used correctly. But, like most activities there are rules and pointers to ensure that they are safe, and stretching isn't any exception. Stretching can be extraordinarily dangerous and harmful if used incorrectly.
Bear in mind, stretching is just one very necessary element that assists to reduce the danger of injury and improve athletic performance. The simplest results are achieved when stretching is used in combination with other injury reduction techniques and conditioning exercises.
Author Resource:-
Doris Hill has been writing articles online for nearly 2 years now. Not only does this author specialize in Sports Literature, you can also check out his latest website about:
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