How Stretching Strengthens Your Muscles
Professionals confer that stretching is a vital element of fitness and should be part of any workout. Stretching adds length to muscles, increasing the body’s range of motion. On top of that, research proves that stretching stimulates muscle growth.
Expert Input
According to a 1993 study published in the Journal of Applied Physiology, stretching does stimulate muscle growth. Subjects included 26 adult birds from whose wings hung increasing weights - between 10% to 35% of their body weight - during a period of 38 days. Toward the end, those birds grew about 318% more muscle , while those in the control group had relatively unchanged muscle mass. Find out more info about fitness here.
Types of Stretching
Not many people know it not all stretching is created equal. In ballistic stretching, stretched muscles work like a spring as the person bounces in and out of a stretch - totally NOT recommended. In contrast, passive, active, static and dynamic stretches are more of smooth, relaxing, fatigue-preventing motions of the muscle. For maximum muscle growth, isometric and PNF stretches, which combine contractions with stretching, are often the best.
Features
An isometric stretch requires that resistance is applied to the body, and then muscles are flexed to negate such resistance with the body part making zero movement. An example of an isometric stretch is grabbing the ball of one’s foot with one hand and then trying to straighten one’s ankle by extending the calf muscle.
As to PNF stretches, resistance is also applied against a fixed object, easing the resistance to allow the stretch to go deeper before the resistance is reapplied. Lying supine while pulling a leg into the chest area as a second person tucks a shoulder below the knee is one of the most effective PNF stretches. This is followed by flexing the hamstring and opposing the resistance supplied by the partner. View here for the best muscle stretching services.
Muscle Movements
Stretching eases muscular tension, which can prevent the growth of muscles after being exerted. Additionally, it makes muscles more mechanically efficient, so that less energy will be needed as the person exerts and more repetitions may be performed while strength training. Stretching enhances blood flow in the muscles as well, leading to more efficient distribution of essential nutrients, reduced build-up of lactic acid, and therefore minimal muscle aches and fatigue. Stretching also stimulates blood flow around your muscles, so that essential nutrients can be more effectively delivered to the cells, lactic acid build-up can be lessened, and muscle soreness and fatigue may be controlled.
Timeframe
Once the maximum point in reached, a stretch has to be maintained for about 7 to 15 seconds. It's usual rest period between stretches is around 30 to 60 seconds. For ideal results, it is crucial to include 5 to 20 minutes of warm-up and cool down prior to and following each workout. For more information, click on this link: https://www.encyclopedia.com/medicine/divisions-diagnostics-and-procedures/medicine/physical-fitness.
