Mayur Deshpande
  Personal trainer in Mumbai
Stretching Science Science of Stretching

Stretching Science

Science Behind Stretching


What is flexibility?

What is the mechanism of stretching?

What are the principles of stretching?


What is flexibility?

flexibility- Is the range of motion within a joint along the various planes of motion.a joint itself does not move rather, the body segment that comes together within a joint move within the limitations established by the joints properties.


What is the mechanism of stretching?

Scientist have proved that majority of resistance to stretch is not from the muscle, but rather from the connective tissue framework in and around the muscle. Flexibility is achieved by applying force externally or actively to improve range of motion at joint. Muscle is composed of non-elastic collagen fibers within a protein matrix that creates various soft tissue structure including tendons, ligaments etc.To produce permanent result, Stretching techniques must be designed for more duration and to the point of mild discomfort. It takes a minimum of 6 to 10 seconds to elicit the stretch response from the neuromuscular mechanisms. Muscle tissue has two properties elastic (Temporary) and plastic (permanent).An elastic stretch is an elongation of tissue that recovers when stretch is removed. A plastic stretch is an elongation in which the elongation to tissue remains even after the stretch is removed.


What are the principles of stretching?


• Elevated tissue temperature facilitates range of motion.
• Flexibility is specific, therefore, exercise must be specific to each joint and muscles.
• For permanent effect, stretch should be held for a minimum 10 sec to 30 seconds.
• Contracting antagonist muscle will enhance stretching effect. eg- Contracting quadriceps muscle during hamstring stretch would enhance effect of hamstring stretch.
• One should stretch to the point of mild discomfort and he should avoid pull or pain feelings.
• To achieve maximum gains in range of motion, it is recommended to include static stretching techniques.