the rules of stretching

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The Rules of Stretching


Over-stretching or stretching to a point where pain is felt may be inappropriate and detrimental. Effects on performance, both short- and long-term, may include predisposition to injury and possible nerve damage.Other research concludes that active stretching routines will reduce muscle-tendon viscosity and increase muscle compliancy and elasticity. In sports activities where there are little or no short-stretching cycles, (bicycling, jogging, etc.) stretching routines may be detrimental to athletic performance and have no effect on reducing injuries.A runner performing a seated, forward bend stretching position.Other theories included claim active static stretching increases inflow of Ca2+ from extra cellular spaces into the muscles being stretched. The increase of Ca2+ reduced the muscle twitch tension by up to 60%. Reasoning behind this claim is that increased levels of Ca2+ in resting muscles predisposes individuals to fatigue quicker than individuals who did not stretch.

Do a butterfly stretch
Balance your routine
Easy does it
Upper trapezius
Stretch your shoulder
Stretch your legs fully
Stretch your scapulae
Latissimus dorsi
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