Stretching Articles

Pre-Exercise Stretching and Performance By Jeffrey M. Janot, PhD, Lance C. Dalleck, PhD, and Corey Reyment Research offers insight into flexibility, function and the pros and cons of stretching prior to activity. F Flexibility is an essential fitness component that decreases with age and physical inactivity. Traditionally, stretching as a warmup has long been recommended for individuals who eng...

Flexibility training has been promoted for decades as an integral part of fitness that may help decrease the risk of injuries; release pain associated with musculoskeletal stiffness; and improve sport-specific performance when range of motion (ROM) is essential. Wh...

movement By Karen Asp, MA The Role of Stretching Exercises: From Warm-Ups to Cool-Downs S ome controversy surrounds the role that stretching exercises play in regard to fitness training, especially group fitness classes. Perhaps more than ever, debate is brewing about the proper time and place to stretch. Exactly when and what type of stretching exercises do we need to include in our classes? ...

A primary function of muscles is to create tension and produce force for movement of the body’s skeletal system. The intrinsic property of muscles and joints to go through a full or optimal range of motion (ROM) is referred to as flexibility. It is developed through the use of various stretching procedures. Presently, uncertainty exists about some proposed benefits of flexibility, including its effect on injury avoidance, muscle soreness prevention, muscular strength training and performance improvement.

As we age, our hearts beat more slowly and pump less blood. Our lung capacity also decreases. These changes result in decreased maximal oxygen consumption, which causes less oxygen to reach muscles. Oxygen is the life fuel for muscles; without it, they simply cannot work. The decrease in muscle oxygen consumption is one of the main reasons why we slow down, grow weak and lose stamina as we age. Without speed, strength and stamina, we cannot do the basic activities of daily living that allow us to enjoy life, maintain health and remain independent.

There are numerous studies published on the effects of stretching on exercise performance. If you haven’t had time to read and cross-reference them all, you may be interested in a review of the research, published in the September/October issue of Clinical Journal of Sport Medicine (2004; 14 [5], 267–73). According to this analysis, stretching immediately before exe...

class take-out by Aileen Sheron Sample Class: Rock 'n' Roll Stretch Use the foam roller to help participants release and relax tired muscles. Foam rollers are finding their way into fitness programs everywhere. If you aren't incorporating them into your class, you soon will be. These inexpensive personal massage tools will help you and your clients with muscle recovery, soreness, injury ...

Thacker, S.B., et al. 2004. The impact of stretching on sports injury risk: A systematic review of the literature. Medicine & Science in Sports & Exercise, 36 (3): 371–8. Purpose. Researchers at the National Center for Injury Prevention and Control and the National Center for Chronic Disease Prevention and Health Promotion systematically reviewed the research literature in order to assess whether stretching effectively prevents sports injuries and to make recommendations for research and prevention.