Lately, I've been receiving a heap of queries concerning the most recent studies and analysis findings, and one query that I receive most queries concerning issues the role that stretching plays as half of the warm up.
Currently, there looks to be a ton of confusion regarding how and when stretching should be used as half of the warm up, and a few individuals are under the impression that stretching should be avoided altogether.
This is a very important issue and wants 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 effects of stretching on injury prevention. This can be a slip in itself and shows an absence of understanding on how stretching is employed as part of an injury prevention program and also the heat up.
Stretching and its effect on physical performance and injury prevention is something that just cannot be measured scientifically. Sure you can measure the impact of stretching on flexibility with easy tests like the "Sit and Reach" take a look at, but then to determine how that affects athletic performance or injury susceptibility is near impossible.
One in every of the a lot of recent studies on stretching supports this read by concluding;
"Because of the paucity, heterogeneity and poor quality of the obtainable studies no definitive conclusions can be drawn on the value of stretching for reducing the risk of exercise-related injury." (The efficacy of stretching for prevention of exercise-connected injury: a scientific review of the literature, 2003, Weldon)
To place the above quote in layman's terms; there hasn't been enough studies done and therefore the studies that have been done aren't specific or consistent enough. For the most comprehensive assessment and conclusion of analysis done on the affects of stretching I recommend you have a browse through the following article, "The Truth concerning Stretching."
The Greatest Misconception
Confusion regarding what stretching accomplishes, as half of the heat up, is causing several to abandon stretching altogether. The key to understanding the role stretching plays will be found in the previous sentence. However, you have to scan it carefully.
Stretching, as half of the heat up!
Here's the key: Stretching is a critical half of the heat up, but stretching is NOT the warm up.
Don't create the mistake of thinking that doing a few stretches constitutes a heat up. A good heat up contains a variety of terribly vital key parts, which work together to attenuate the likelihood 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 correct order is critical. Bear in mind, stretching is only one half of a good warm up and its' place in the warm up routine is restricted and dependant on the other components.
The four key parts that ought to be included to confirm an efficient and complete warm up are:
1. The final heat up
This phase of the heat up consists of 5 to fifteen minutes of sunshine physical activity. The aim here is to elevate the heart rate and respiratory rate, increase blood flow and increase muscle temperature.
2. Static stretching
Next, 5 to fifteen minutes of gentle static stretching ought to be used to gradually lengthen all the most important muscle teams and associated tendons of the body.
3. The sports specific warm up
During this phase of the heat up, 10 to fifteen minutes of sport specific drills and exercises should be used to arrange the athlete for the particular demands of their chosen sport.
4. Dynamic stretching
Dynamic stretching involves a controlled, soft bounce or swinging motion to force a specific body half past its usual vary of movement. The force of the bounce or swing is gradually increased but ought to never become radical or uncontrolled.
Please note; dynamic stretching comprises a high risk of injury if used incorrectly. Dynamic stretching is a lot of for muscular conditioning than flexibility and is extremely only suited to skilled, 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 elements work along to bring the body and mind to a physical peak, making certain the athlete is ready for the activity to come.
Thus what conclusions can we tend to build?
Stretching is useful, when used correctly. However, like most activities there are rules and pointers to confirm that they're safe, and stretching isn't any exception. Stretching will be extraordinarily dangerous and harmful if used incorrectly.
Keep in mind, stretching is simply one terribly necessary part that assists to cut back the chance of injury and improve athletic performance. The simplest results are achieved when stretching is utilized in combination with different 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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