The Science of
stretching…
The Stretch Reflex..
The stretch reflex is the muscle’s response to asudden, un
experted increase in is length. Muscles contain proprioceptors- nerve endings
that detect changes in physical displacement and changes in tension or force
with in the body. When a muscle is stretched rapidly, one of these, the muscle
spindle,sends out an impulse that initiates a converse reflex action, namely,
to contract the muscle. The more sudden the change in muscle length and,up to a
point, the harder a muscle is stretched, the stronger the reflex contraction.
The basic fuction of the muscle spindle is to help maintain muscle tne and
pevent injur. For this reason the old practice of bouncing to increase a
stretch is counter-productive and can lead to injury.
When tension
exceeds a certain threshold, however, the Golgi tendon organ sends a signal to
stop the contraction, allowing the muscle to relax. The sudden relaxation is a
protective mechanism to prevent tendons and muscles being torn away from their
attachments. Careful, controlled static strectching makes use of this reflex to
improve flexibility.
Methods of stretching
There are a number of techniques used for flexibility
training. Some are used specifically by athletes to optimize their performance,
while others are used in various medical disciplies to rehabilitate damaged
muscles, tendons or ligaments. Yet other techniques are more appropriate for
anyone simply wanting to achieve a state of postural and muscular balance.
·
Ballistic.
This method of stretching involves rapid,un controlled bouncing or
jerking movements. It takes the muscle to its fullest range of movement and
then adds momentum or weight to the motion. However, there is the risk of
loading soft tissue structures beyond their normal capabilities, leading to
injury. Also,the muscle spindle may be activated,causing a reflex contraction,
which can put the muscle at further risk of tearing and also putting ligaments
and tendons at risk. Although used by trained individuals such as dances,it is
not recommended for use by the general population.
·
Dynamics.
Although sometimes confused with ballistic stretching,this technique can
also be described as mobilization stretching. Dynamic stretching consists of
controlled movement that takes you gently to the limits of your range of
motion, whereas ballistics stretch involve trying to force a part of the body
beyond its range o motiobn. In dynamic stretches there are no bounces or jerky
movements.
·
Static
This method involves a slow,radual and controlled stretch,which is then
held. This reduces the muscle’s
reflex action and instead facilitaes the golgi tendon organ,allowing the muscle
to lengthen without risk of injury. Although an unfit, inflexible person may
experience post-stretch muscle soreness with this method,it will ease with
practice.
0 comments: