Stretching and Strength Training: How to Do It and Why

and strength training.

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The argument could be developed on different levels, since there are numerous correlations between the two areas and useful considerations to be made in this regard.

In the following, however, we will focus mainly on some neurophysiological considerations, which are applied both from a preventive and a performance point of view.

So, with specific reference to strength activities, why should we stretch? How? How much time to devote to it?

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From a methodological point of view, these properties should be sought through different protocols; static stretch for flexibility and dynamic stretch to emphasize elasticity.

Attention! Flexibility and elasticity are not synonymous terms even with joint mobility, even if it is undeniable that a poor capacity of elongation can limit joint ROM. Mobility, however, is a feature mainly related to the structures of the joint itself, such as the cartilage capsule and ligaments.

All three of these characteristics (flexibility, elasticity and joint mobility) are closely related both to motor fitness, both to the ability to perform sports and to the prevention of certain injuries.

It goes without saying that not all sports find the same advantage in developing these skills; for an artistic gymnast, for example, they are fundamental to say the least. If, on the other hand, we are talking about a powerlifter, they will certainly be very important, but with specific reference to the movements and ROMs that are essential for the athletic gestures of the case.

Moreover, not everyone knows that even "pushing excessively" on these protocols can show contraindications. First of all, the greatest instability, which manifests itself above all at the top of that ROM or the degree of flexion gained with assiduous stretching.

In this sense, often choosing an "essential" protocol of dynamic stretching for "elasticity - which is obviously reached" gradually - is more sensible than practicing large static jobs.

It is also essential to understand that muscle stretching is an intense form of stimulation, which requires some preparation in terms of warming up, but which is not optimal if the muscle is too fatigued.

Because of this, intense and prolonged stretching should always be done in separate sessions, after an adequate general warm-up, and never immediately at the end of specific training sessions.

muscles (spindles) located in parallel between the fibers signal a state of stretch tension, causing a reflex-defense contraction aimed at preventing overstretching.

However, if the muscle is first adequately warmed up with a proper warm-up and then stretched with appropriate stretching techniques, it will slowly and physiologically yield, increasing its extension.