Fundamentals of Stretching

The aim of stretching the skeletal muscles (e.g. front of the thigh) is to increase or maintain the range of movement of the joints. A stretch is created by pulling the muscle in the opposite direction of the force. This moves the muscle origin and its tendon attachment point away from each other. As we know, joints can move in different directions. For the execution of movement, our muscles are arranged in group pairs in which there is always an active (agonist, player) and passive responsibility (antagonist, opponent) during the actual execution of the movement.

Apart from injuries, in a healthy muscle condition, high tension is the cause of restricted movement – so-called increased muscle tone – and the interaction of the muscle group pair is impaired (colloquially: „being tense“).

In everyday life, we quickly become aware of the restriction whenever a large amplitude of movement is required and we stretch our muscles as far as possible: putting on shoes, picking something up from the shelf, looking over our shoulder while driving or an itch between the shoulder blades on the back *can someone please scratch me for a moment? – wonderful, thx!*

The methods have evolved over the years

Since the mid-1980s, stretching has increasingly been the focus of scientific attention as an integral part of healthy body function. Since then, three main methods have become established:

1. Static Stretching (SS):

The muscle origin and attachment are moved apart evenly without interruption. The resulting tension is maintained.

EXAMPLE Stretching the front of the thigh: The foot is pulled towards the buttocks with the help of the hand.

2. Dynamic Stretching (DS):

The muscle origin and attachment are moved apart through an interplay of tension and relaxation (reciprocal activation of the muscle group pair). The exercise is performed several times in succession.

EXAMPLE Stretching the front of the thigh: The foot is pulled towards the buttocks by quickly activating the back of the thigh. The foot is then moved back to the starting position (stretching the leg) without stopping in between, activating the front of the thigh.

3. Proprioceptive Neuromuscular Facilitation (PNF):

   In contrast to the other more commonly known main methods, PNF uses a combination of one muscle group.

   1. Agonist-then–Relaxe (A-R-Method)

   The muscle origin and attachment are first actively moved as far apart as possible using your own movements, i.e. without external force, and the position is maintained. This is followed by an exercise partner or an exercise device (e.g. rope) to maintain the stretch (no additional force in the direction of movement!). This is followed by a complete relaxation back to the beginning of the movement.
   
   EXAMPLE Stretching the front of the thigh: Lying on your stomach, move your foot towards your buttocks (bend your leg). At the end point of the movement, the stretch is maintained by an exercise partner or an exercise device (e.g. rope) and then the leg is independently returned to the floor and laid down (stretching the leg).

   2. Antagonist-and–Activate (Triple-A-Method)­­­

   The muscle origin and attachment are first actively moved as far apart as possible, i.e. without the application of external force, through the movement itself. An exercise partner or an exercise device (e.g. rope) then applies an additional external force in the direction of movement, which ensures further stretching; at the same time, the opposing muscle is additionally tensed.
   
   EXAMPLE Stretching the front of the thigh: Lying on the stomach, the foot is moved towards the buttocks (bend the leg). At the end point of the movement, the stretch created in this way is taken over directly by the pull/pressure of an exercise partner or exercise equipment (e.g. rope), extended and, at the same time, an attempt is made to stretch the leg by consciously activating the back of the thigh.

   3. Combination (C-Method)

   The muscle origin and attachment are first actively moved as far apart as possible using your own movements, i.e. without external force, and the position is maintained. The stretch is then maintained by an exercise partner or an exercise device (e.g. rope) (no additional force in the direction of movement!; the same as the A-R method), but the opposing muscle is now additionally tensed (corresponding to the last phase of the Triple-A-Method!).
   
   EXAMPLE Stretching the front of the thigh: Lying on your stomach, move your foot towards your buttocks (bend your leg). At the end point of the movement, the stretch is maintained by an exercise partner or an exercise device (e.g. rope). At the same time, an attempt is made to stretch the leg by consciously activating the back of the thigh. After this change, the stretch is repeated by the exercise partner/exercise equipment.

When should I stretch?

Stretching exercises should be seen as a separate unit. Before training, there are negligible benefits in terms of physical performance, even some limiting effects. However, if you decide to stretch before the actual effort, e.g. to get a better body feeling, you should focus on the DD. Afterwards, it is advisable to perform some dynamic post-stretching exercises.

How often should I stretch?

The question can be answered quickly and easily: the more often, the better. It turns out that just five minutes a day can have a positive effect on your body mobility.

How long should I stretch?

In terms of the stress caused to the nerve endings (pathways), a stretching phase of 30 seconds should be targeted as the ideal duration for SS and DD. Within the PNF method, the stretching phase is significantly shorter at six seconds. A single stretch is sufficient, but an additional stretch can lead to a further slight increase in the range of movement.

Foam Rolling as an alternative?

The foam roll is an exercise device used for self-massage of the skeletal muscles. It is easy to use and can be carried out anywhere: roll over the relevant skeletal muscles with your own body weight. Due to the nature of the muscle, the pressure stimulus causes a reduction in muscle tone and therefore a greater range of movement in the corresponding joint. There are positive effects when using the foam roller, but these are smaller in comparison to stretching itself. If you decide to add a foam roller, the synergies of stretching and self-massage are further enhanced by the additional vibration function of the foam roller.