In the past, stretching played only a small part in most sports. It was usually limited to a few minutes at the end of a training session, often without a clear understanding of its purpose. Today, stretching is recognised as a practice in its own right and an important part of maintaining flexibility, mobility and ease of movement.
Stretching: Origins
Stretching involves exercises that lengthen the muscles. It is a natural, instinctive movement that helps blood flow to the muscles and brain, eases stiffness and prepares the muscles for activity.
In Europe, stretching undoubtedly arrived from America several decades ago, in the wake of aerobics and the culture of free time and body care. In fact, the origins, as far as Italy is concerned, are linked to the book written by Bob Anderson which is considered the Bible of stretching.
Stretching: exercises
There are three types of stretching:
- Dynamic stretching: This method is recommended in sports programs that involve high-speed movements, since it acts on the elasticity of muscles and tendons. The agonist muscle, by contracting rapidly, tends to lengthen the antagonist muscle. It therefore involves repeated bouncing movements at speed.
- Static stretching: the most well-known stretching system takes its inspiration from yoga and uses yoga-inspired positions and breathing techniques to stretch the muscles. It consists of assuming a specific position, different for each muscle or group of muscles. Hold the position for a few seconds to relax the target muscle. Do it slowly so as not to stimulate the stretch reflex in the antagonist muscles.
- Isometric Stretching, the most sophisticated form, divided into different components (PNF, CRAC, CRS) which requires adequate preparation before it can be practised.
Upper limb exercises
Among the best exercises for stretching the upper limbs is dynamic walking, a sequence of stretching movements that works the arms and lower body.
How to do it? Keeping your back straight, do a dynamic walk by raising and lowering your legs and arms simultaneously. So, raise your arms up and then bring your hands to your shoulders with a light and controlled descent, all while marching. You can do the exercise for about 180 seconds.
Back stretching helps to relax all the muscles of the back of the body. A typical exercise for relaxing the back is this: start on your knees on a yoga mat, with your back straight and your limbs relaxed.
From this position - very carefully - arch your back towards your heels, first bringing your left hand and then your right hand to your ankles. From here, all you have to do is bring your chest up, pushing your pubis forward and continuing to breathe. You can do this exercise for about 10 seconds.
Another exercise you can try to stretch your upper limbs is a chest stretch. Here too, the starting position is on your knees, on a yoga mat. Inhaling, bring your arms up and stretch them. From here, exhale and move them back, while pushing your chest forward and not arching your back.
Lower limb stretching
Let's start with the calf stretch. The exercise is to be done standing. Inhale and begin by extending the right leg backwards and bending the left knee, so that the feet remain parallel to each other. Exhale and push the heel of the bent leg as far as possible towards the floor. Hold the position for about ten seconds, then repeat the exercise for the other leg.
Another useful exercise for stretching the lower limbs is the quadriceps and psoas stretch. Start by leaning on the wall with one hand - or on a chair - to be stable and not lose your balance suddenly.
Bend your left leg backwards, grabbing your ankle with your left hand and bring your heel as close to your buttocks as you can. Keep your back straight and your core engaged, then bring your knee up, trying not to move your pelvis. When you're finished, repeat the entire exercise with your right leg. Do this 3 times per leg.
The last exercise we recommend for a good stretch is a hamstring stretch. The starting position is standing, with legs crossed, knees slightly bent and back bent forward.
The lower you go, the more your hamstrings and back are stretched. While you are in position, breathe deeply and do not try to grab your calves with your hands if you have difficulty. Repeat the exercise 3 times for 10 seconds.
Stretching and Percussive Therapy: Benefits
Both stretching and percussive therapy help blood flow to the muscles and brain, ease stiffness and prepare the muscles for activity. The benefits you will receive are many:
- Benefits on the muscular and tendon system;
- Increases flexibility and elasticity of muscles and tendons;
- Improves movement ability;
- It is an excellent form of preparation for muscle contraction;
- In some cases the feeling of fatigue decreases;
- It can prevent muscle and joint injuries.
- Benefits on joints
- It alleviates degenerative diseases;
- Stimulates joint 'lubrication';
- It keeps the joints 'young' by slowing down the calcification of the Connective tissue.
- Benefits on the cardiovascular and respiratory systems
- It decreases blood pressure;
- Promotes circulation;
- Improves breathing;
- Increases lung capacity.
- Benefits on the nervous system
- Develops self-awareness;
- Reduces physical stress;
- It promotes coordination of movements;
- It is relaxing and calming.
In short, this combo can be the real turning point for improving muscle health. Adding percussive therapy to stretching can benefit muscle fibres during both warm-up and cool-down. If you really care about your body, you will not be able to do without it.