Stretching

Stretching is a form of physical exercise in which a specific skeletal muscle or muscle group
is deliberately elongate in order to improve the muscle's felt elasticity and reaffirm comfortable
muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion.
Stretching is also used therapeutically to alleviate cramps.
Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is
common for athletes stretch before and after exercise in order to reduce injury and increase
performance. Yoga involves the stretching of major muscle groups, some of which require a high
level of flexibility to perform, for example the lotus position. Stretching can strengthen muscles,
and in turn strong muscles are important to stretching safely and effectively.
Stretching can be dangerous when performed incorrectly. There are many techniques for
stretching in general, but depending on which muscle group is being stretched, some techniques
may be ineffective or detrimental, even to the point of causing permanent damage to the tendons,
ligaments and muscle fibers.
In the literature described by Michael Yessis, there are many beneficial stretches that can
improve range of motion in athletes, especially runners. In his review, he cites benefits of
stretching:
1. may improve range of motion;
2. reduce risk of injury during activity;
3. prevent post-exercise muscle soreness;
4. slow delayed-onset muscle soreness.
Some people are more flexible than others; this includes sex differences where females are
generally more flexible than males. Stretching may not increase range of motion, but rather
increase individual stretch tolerance, becoming detrimental to athletic performance.
 In activities where stretch-shortening cycles are more prevalent, such as sprinting and
jumping, the muscle-tendon units need to store and use more elastic energy
 In activities which do not require as much stretch-shortening cycles such as jogging, a
more elastic muscle-tendon unit is not needed. The reason behind conflicting data is claimed to
be due to the different levels of observed sports activity. Stretching is also thought to improve
recovery and may enhance athletic performance. The latter has not been fully agreed upon in the
medical literature, but improved biomechanical efficiency has been suggested as an explanation.
Additionally, increased flexibility of the neck, shoulders and upper back may improve
respiratory function.