Stretching

Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion.

Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas.

It is common for athletes to stretch before (for warming up) and after exercise in an attempt to reduce risk of injury and increase performance.

[9][10][11] Studies have shed light on the function, in stretching, of a large protein within the myofibrils of skeletal muscles named titin.

[12] A study performed by Magid and Law demonstrated that the origin of passive muscle tension (which occurs during stretching) is actually within the myofibrils, not extracellularly as had previously been supposed.

Research indicates that engaging in stretching exercises may lead to a reduction in feelings of anxiety, depression, hostility, fatigue, and confusion, particularly among individuals with sedentary lifestyles.

For individuals who often spend prolonged periods engaged in sedentary activities, integrating stretching into their daily routines may prove beneficial.

Regular stretching has been associated with decreased levels of anxiety and depression, alongside increased vigor, which could activate brain regions associated with improved cognitive abilities.

Ballistic stretching can also be performed with tools such as resistance bands to increase the intention between sets in order to quickly warm-up the body.

There are more advanced forms of static stretching, such as proprioceptive neuromuscular facilitation (PNF), which involves both active muscle contractions and passive external forces.

Although many people engage in stretching before or after exercise, the medical evidence has shown this has no meaningful benefit in preventing specifically muscle soreness.

[21] Delayed onset muscle soreness, also known as DOMS, typically arises 48 hours after an exercise bout.

[26] It has been shown in high level athletes, such as gymnasts, after performing a static stretching routine that it has a negative effect.