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Benefits of stretching
Benefits of stretching
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Stretch It Out
“The definition of stretching is the straightening or extending of one’s body or a part of the body to its full length, typically so as to tighten one’s muscles or in order to reach something” (dictionary.com). That is just the generic definition that one will find when they google “definition of stretching”. Various stretches target different muscles and other areas of the body. People stretch for different reasons, but according to Acefitness.org, the main reasons people stretch are to decrease muscle stiffness, increase range of motion, reduce risk of injury, help relieve post-exercise aches and pains, improve posture, help reduce or manage stress, reduce muscular tension and enhance muscular relaxation, improve mechanical efficiency and overall functional performance, prepare the body for the stress of exercise, promote circulation, and decrease the risk of low-back pain. People doubt that stretching is helpful in some instances, but numerous facts explain how stretching can benefit the lives of people everyday.
Stretching is not a new idea that was recently introduced by “tree-huggers”, or someone who wanted to be at one with nature:
Ancient Greeks used stretching in gymnastic training that included health maintenance, athletics and military physical training. Stretching in the context of manual therapy can be traced back to Hippocrates and Galen, chief physician to the gladiators in Pergamum from A.D.157 and therefore probably the original sports therapist. (Tierney)
Stretching has been around for hundreds of years and has some of the same purposes now as it did back in A.D.157. It is recommended that gymnasts and athletes stretch before they tumble, perform a routine, or take part in any sports-like activi...
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...tretching_Release_Stress>. Web. 29 Apr. 2014.
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Foundation of Functional Training”. 4 June 2014. articles/Screening/2013-07-04_proprioceptive_neuromuscular_facilitation_the_fo undation_of_functional_training>. Web. 24 Apr. 2014.
Rogers, Sabrina. “Top 10 Sports Injuries.” Fox News. FOX News Network, 19 June 2009.
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Spine-health. “Myofascial Release Therapy”. N.p., n.d. nt/physical-therapy/myofascial-release-therapy>. Web. 26 Apr. 2014.
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Witvrouw, E., Mahieu, N., Roosen, P., & McNair, P. (2007). The role of stretching in tendon injuries. British journal of Sports Medicine , 224-226.
Oatis C. (2009) Kinesiology: The Mechanics & Pathomechanics of Human Movement (Second ed.). Glenside, Pennsylvania: Lippincott Williams & Wilkins.
In ancient Greece and ancient Rome, Herodicus first combined sports with health. He is the reason that people realized that exercise and a good diet help better our health. With these realizations, sports training and athletic competitions became very popular and led to the first Olympic Games that took place in Athens, Greece in 1896. These competitions made coaches and fans realize how important and needed it was to stretch and warm up before training events. They wanted to find ways to prevent injuries and also treat them immediately when they occurred during events. The phrase sports medicine was not thought of until the 1928 Olympics in Switzerland which was where the First International Congress of Sports Medicine had their first meeting and became an organization. The First International Congress of Sports Medicine is an international board that is associated with all five continents and promotes research to help optimize health, strength, nutrition, and perfo...
Stretching the muscles that surround the joint will help improve your range of motion and help you return to regular daily activities. It will also prevent further injury.
The application of massage to promote comfort and healing is not a new concept. According to Moyer, Rounds, and Hannum (2004) the practice of MT is traceable back to Ancient Greek and Chinese cultures, as well as Hindu, Japanese and Roman cultures. As early as 400 BC, Hippocrates used rubbing to treat patience with stiffness and even earlier still; the use of MT is recorded in the Chinese tradition as early as the second century (Field, 1998). Although considered a part of...
The sheer energy of a gymnast alone can be felt by audiences of all ages, but what the spectators lack the ability to feel is the pounding of the bodies that bear the impact of the athletes in action. Gymnastics consists of a mixture of acrobatic performances of four different events for females, and six different events for males (Gianoulis 1). Gymnastics is demanding in a multitude of ways, including: physically, emotionally and mentally. It requires countless hours of dedication. The concerns of most gymnasts are moving up to the next level, or getting a more advanced skill, while the concerns of the doctors, coaches, and parents revolve mostly around the athlete’s health, which is put at stake for the adored yet dangerous sport. Injuries are common among both male and female gymnast alike, but due to the fact a female gymnast’s career peaks at the same time of major growth and development, a female gymnast’s body as a whole is more likely to undergo lifelong changes or affects (Gianoulis 2). Among the injuries of the mind blowing athletes, the most common ones affect the ankles, feet, lower back, wrist, and hands of individuals (Prevention and Treatment 1). From sprains, to the breaks, the intriguing sport of gymnastics is physically demanding on a gymnast’s body.
Massage therapy is believed to benefit clients by enhancing recovery and performance, and through promotion of neurological, biochemical, psychological and physiological mechanisms. Application of mechanical pressure on the muscle and soft tissues helps to decrease tissue adhesion. Increased muscle-tendon compliance is achieved through mobilization and elongation of the adhered connective tissue (Fitzcharles, Ste-Marie and Pereira, 2013). The obtained muscle compliance then causes the stiff muscle-tendon unit to flex. Biomechanically, the impact of massage on the compliance of muscle-tendon unit is measured by joint range of motion, active stiffness and passive stiffness. Joint range of motion reveals an increase in static flexibility. On the other hand, passive stiffness measures an increase in dynamic flexibility, while active stiffness measures the effect of mental activation in promoting stretch reflex (Kumar, Beaton and Hughes, 2013).
Christenssen, W. (2001). Stretch exercises: reducing the musculoskeletal pain and discomfort in the arms and upper body of echocardiographers. Journal of Diagnostic Medical Sonography, 17(123), 140.
Nevins, N., Do. (n.d.). The benefits of yoga [Fact sheet]. Retrieved February 27, 2014, from American Osteopathic Association website: http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx
Whether you're a pro athlete or someone just starting to get into shape, the strengthening and stretching positions and motions yoga puts you through is an excellent start for staying, and becoming, an athlete. When first starting, certain positions, like a backbend, may not be accomplishable. But with time and work, slowly your body loosens up until you can feel the muscles throughout your body, and you become more aware of yourself. As you develop self-awareness, it also becomes easier to tell where you body is weak or strong. Which joints may need extra work, while others may not. Targeting your weaker points, instead of relying on your stronger ones, will indulge you with less injuries and illnesses. Call it becoming one with yourself. ...
According to Massage Today “Massage therapy is recognized as one of the oldest methods of healing, with references in medical texts nearly 4,000 years old”. I feel that the benefit of rubbing aching muscles and hurt limbs comes to us as naturally as breathing air. Among its many purposes and advantages, massage soothes achy muscles, helps heal injuries, strengthens baby’s muscles and relieves stress. To me, massage is not only a way to soothe the muscles and relieve the everyday stresses of society, massage is a way to connect with others through the common practice of touch. We have needed touch in our lives since the first seconds after our birth, so it’s not surprising that we would seek out touch in the form of massage.
In a world full of skepticism towards the alternative, Yoga has created a place of growing belief for itself. As Timothy McCall, M.D. states in his book Yoga As Medicine: The Yogic Prescription for Health & Healing: A Yoga Journal Book:
There is more to yoga than contorting your body into difficult asanas (poses). It does improve strength, balance, and flexibility. But it is also about achieving mindfulness (mindful awareness) and self-discovery.
Today, millions of people have discovered the benefits of stretching. Over the last years, studies have shown that people that live these active lives live fuller lives. In fact, studies show that a lack of physical activity directly relates to many major illnesses and death. Before the Industrial Revolution, people actually had to work hard to get their needed amount of movement. After the Revolution, it became a different story. People no longer needed to work physically to make a life for themselves. With this lack of movement came lack of flexibility. Now, everywhere you look, you see people out jogging, hiking, and playing golf, tennis, and other sports to stay active. The fitness trend is in; but it’s not a trend anymore. Now, it’s a way of life. Stretching is an important part of this way of life that many people leave out.