Stretching and regular exercise can help improve flexibility and the range of motion of joints. But have you ever thought about why you feel more comfortable in your body after doing stretching exercises? Physiotherapists believe that this change is not only related to muscle lengthening but also depends on the body's nervous system response.
Changes in Body Response
In the early stages of stretching exercises, the nervous system gradually becomes capable of tolerating more stretch. This means that your body reacts with less feeling of tightness and discomfort, allowing you to move your joints through a greater range. Therefore, if you can bend more with consistent practice, it does not mean your muscles are longer, but rather your body has adapted to the stretch.
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Different Stretching Methods
Stretching movements can be divided into two main categories: dynamic stretching and static stretching. Dynamic stretching includes controlled movements and prepares the body before exercise. For example, arm rotations and leg swings are examples of this type of stretching. In contrast, static stretching refers to a position where the muscle is held in a stretched state for a period of time. For instance, bending forward to stretch the hamstring is of this type.
However, performing static stretching before exercise is not prohibited, but holding it for a long time can temporarily reduce muscle strength. This is especially important for athletes who need strength and speed.
To start a suitable stretching program, two to three sessions a week may be sufficient. A few minutes of brisk walking or strolling before stretching can warm up your body. Also, in static stretching, hold each position for 15 to 30 seconds and repeat two to three times for each side.
If you experience persistent pain, numbness, tingling, or weakness during stretching, or if you have recently sustained an injury or surgery, it is best to consult with a doctor or physiotherapist before continuing your practice.
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