Varieties of Stretching
Posted on May 1, 2009
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The limitations in flexibility which people exhibit are of interest to a large group of professions from medicine to physiotherapy, osteopathy and chiropractic. Yoga and other eastern traditions have employed stretching techniques called asanas for thousands of years although this was not their primary purpose. The eastern martial arts, such as karate, judo and taekwondo, also emphasise flexibility in the performance of these comprehensive martial ways of living. Flexibility is not precisely defined but in anatomical terms it mostly refers to the ability of joints to go through a particular range of motion.
Choosing Ballistic or Static Stretches
There are few if any certainties in stretching, with many definitions and reasons for preferring one regime or another unclear. The reasons for performing static stretches as against ballistic are similarly not settled. Static stretches are somewhat boring and repetitive with time and more dynamic forms of stretching may be better suited to training for the typically dynamic activities we pursue such as sports. Ballistic stretches are more active and can be done rhythmically for better treatment motivation.
Ballistic stretching does have severe possible negative characteristics which can limit their usefulness. Rapid elongation of a muscle and the accompanying connective tissues means the tissues do not have the time they need to adapt by more permanent lengthening as using longer periods of low force stretching has been shown to be more effective. Muscles which are stretched quickly can react by reflexly contracting to prevent injury, limiting elongation. If the movement develops much momentum this can cause forces which overwhelm the tissues’ tolerances.
Static Stretches
In this technique the muscle is held in the stretch position for a significant period of time for one repetition or more. Complete control of the stretch is desirable, with a statically held position and no speed of movement. Research has indicated that static stretches can be effective in altering the ranges of motion of joints. It’s simple and convenient to stretch statically, needs little effort or energy to perform and could reduce any muscle soreness but many claimed benefits have not been well evidenced.
Joint ranges of motion are altered by stretching but there are usually some ballistic parts of most activities and sports. The benefits of stretching have been variously reported as:
Stretching helps to warm up. There is no evidence for this and stretching does not increase muscle temperatures.
Cooling down is promoted by stretching. Cooling down involves blood leaving the contracting muscles and returning to the core circulation of the body, something which cannot be promoted by stretching passively.
Delayed onset muscle soreness (DOMS) is relieved by stretching. This idea has not been supported by any evidence.
Performance in athletics and sport is improved by stretching. Dynamic flexibility is more closely allied to athletic ability and static stretching has little evidence to support this idea.
Prevention of injury is enhanced by stretching. Injury may be more likely with lack of flexibility but stretching to increase this has not been shown to limit injury. The likelihood of injury may even be increased by static stretching before exercising.
Physiotherapists use a different way of defining and recording stretching and movements. In active movement the person moves their joint themselves using the muscles of the limb. In passive movement the same joint ranges may be performed but this time the physiotherapist might do the movement for them. Stretching may be passive or active or be a combination of the two.
Physiological stretching can be active where the patient lifts their arm up with one set of muscles, stretching the joint and the opposing set of muscles. If the joint will not go through the full range expected it is possible it is stiffness, weakness or pain which is limiting the joint. By checking the passive physiological range a physiotherapist can determine which one of these problems is troubling the joint. If the movement is full when the joint is stretched passively and there is not much pain then weakness must be the presenting problem.
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