The importance of stretching-
It’s not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too. Stretching can help.
In this video Dr Apurva Thakur Physiotherapist in Sector 83 Gurgaon is demonstrating full body stretches for better understanding and you can remain pain free Link
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
Static stretching (SS) is a type of stretching exercises in which elongation of muscle with application of low force and long duration (usually 30 sec).Static stretching has a relaxation, elongation effect on muscle,improving range of motion (ROM),decreasing musculotendinous stiffness and also reduces the risk of acute muscle strain injuries. It is a slow controlled movement with emphasis on postural awareness and body alignment.It is suitable for all patient types.
Dynamic Stretching (DS) involves the performance of a controlled movement through the available ROM. DS involves progressively increasing the ROM through successive movements till the end of the range is reached ie the stretch is repetitive and progressive. DS is good to use in advanced sports related rehabilitation and active sports persons.
Proprioceptive Neuromuscular Facilitation Stretching (PNFS)-
Multiple PNF stretching techniques exist, all of them rely on stretching a muscle to its limit.This triggers the inverse myotatic reflex, a protective reflex that calms the muscle to prevent injury. Regardless of technique, PNF stretching can be used on most muscles in the body.
Ballistic stretching includes rapid, alternating movements or ‘bouncing’ at end-range of motion; however, because of increased risk for injury, ballistic stretching is no longer recommended.
Indication of stretching-
- ROM is limited because soft tissues have lost their extensibility
- Muscle weakness and shortening of opposing tissue have led to limited ROM.
- Maybe a component of a total fitness or sport-specific conditioning program designed to prevent or reduce the risk of musculoskeletal injuries.
- May be used prior to and after vigorous exercise to potentially reduce post-exercise muscle soreness
Contraindications to Stretching-
Bony block on end of range (EOR) on passive assessment
Acute soft tissue injury
Infection/haematoma in tissues
Post surgical repairs e.g, skin grafts, tendon repair
PERFORM FULL BODY STRETCHES INSTRUCTED BY ONE OF OUR VERY SKILLED PHYSIOTHERAPIST AT DYNAFISIO https://youtu.be/UXDAVwLd8DI
For more info contact our best team of physiotherapists on www.dynafisio.com or call us at 8929294515