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Q. Is stretching good for you?
A. Yes, when done appropriate stretching can:
- increase the range of useful movement
- Reduce the incidence of injury
- Decrease the severity of injury
- Delay the onset of muscular fatigue
- Increase the level of skill and muscular efficiency
- Prolong sporting life
(Keith, 1977; Weiss, 1976; Holland, 1968; de Vries, 1966, 1966)
Supertraining,2003
What people don’t realize is that exercise itself can be the stretch. Olympic Lifts, certain medicine ball exercises, some kettle bell work are often used at FIT as forms of active and/or ballistic stretching.
Active stretching is the process of using opposing muscles to dynamically move the joint into a range of motion. The supine straight-leg stretch is an example.
Dynamic stretching uses the muscle’s force production and the body’s momentum to take a joint through the full range of motion. Standing leg swings is an example.
Dynamic stretching has been found to be more effective prior to doing more multi-joint movements. For example, if you are going to play golf. Do stretches that resemble the movement of the golf swing, an easy swinging motion with a low iron. This will not only help with joint ROM, but will also prepare the muscles for the stress and speeds of contraction the muscles will be exposed to in your normal swing.
Gradually increasing the speed and range of motion of dynamic/ballistic stretching has some benefits over static stretching because ballistic actions are a frequent component of most sports, other forms of stretching usually do not address this specificity of joint action.
LAW OF SPECIFICITY… this is my three word answer - Tracey Downing
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