There are various ways of stretching; we can adopt a static or dynamic attitude, be active or passively suffer it, etc.
Each of these has different effects on the organism, stimulating differently the ability of the muscle (and to a minimum part of the tendon) to yield to an eccentric "deformation" force without being damaged and expanding what we could define range of movement (ROM).
However, before explaining when and how to stretch, it is necessary to go into the merits of some "technicalities" by clarifying their meaning, because they are too often incorrectly used as synonyms.
. Note: the bones do not yield to this kind of mechanical stimulus, due to the typical stiffness imposed by hydroxyapatite.
A stretching exercise, therefore, stretches various structures and tissues:
- muscles and connective sheaths;
- tendons;
- ligaments and joint capsules.
Muscles, sheaths and tendons make up the muscle-tendon system, while ligaments and capsules make up the joint.
We have already made the first big "distinction" and it is deducible that, depending on the type of stimulus, we can train the muscle-tendon system rather than the joint one.
More precisely, muscles and tendons can be adapted to greater flexibility and elasticity, while the joints can be adapted to greater mobility.
, for a total time of about one minute at each rep, all for at least two or three sets. The protocol should be repeated at least 3-4 times a week.Breathing is very important. Both diaphragmatic and thoracic, each act has a total duration of approximately 10 "", respectively 2-4 "" for the "inhalation 3-5" "for the exhalation.
Static passive stretching is the most suitable for subjects not conditioned for flexibility.
Forced stretching
Forced static stretching has long been the "progenitor" of flexibility training for dancers and artistic gymnasts.
It consists in external help to reach certain degrees of stretch. It is not an easy practice to perform, because it is potentially traumatic and therefore risky.
From the less harmful potential on growing subjects, it is instead to be "taken" with a grain of salt in adults and, in the opinion of the author of this article, to be avoided in those suffering from functional limitations or in those who do not have adequate flexibility conditioning - achievable with an active stretching protocol.
greater. It would be better to introduce it in already conditioned subjects, always with a very "warm" organism.Dynamic stretching can also be complex, that is, it involves different motor patterns and shorter or longer runs. Some forms of yoga act as a mixed stretching protocol with a high dynamic component, despite being disciplines in their own right.
How to train joint mobility?
Active and dynamic exercises
With specific workouts that involve the execution of slow and wide movements. Think of the classic circling of the arms, the rotations of the head, the torsion of the torso, the leaps of the thighs and so on.
Passive manipulations
Joint mobility can also be trained passively.
A prime example is the manipulations by various professionals who make certain joints "crack" noisily - especially the spine.
or in old age, and in particular in those who do not have a sports history behind them or who suffer from particular stiffness.As we have already said, it would be better to start with static and passive exercises, to eventually move on to the active, dynamic and finally to the forced ones.
It is imperative to stretch only with warm muscles and joints. We recommend mild aerobic activity, preferably specific to the areas to be stretched, followed by the progressive introduction of stretches.
Stretching, for the uninitiated, is not a form of warm-up. Indeed, if practiced intensely, it can worsen strength performance and destabilize certain movements. Therefore, if inserted before a performance, it is better to perform it in moderation and absolutely not as a substitute for general, specific warm-up and activation or approach.
At the same time, stretching is not recommended in case of newly trained muscles intensely, for example after strength or hypertrophy protocols, and in general if totally exhausted.
