Stretching

Stretching is the deliberate use of movements or positions that place muscles and associated soft tissues under tension, usually with the aim of maintaining or increasing joint range of motion. Stretching can produce temporary increases in range of motion after a single session and, when performed repeatedly over time, can produce longer-lasting increases .^1,2

Several stretching methods are used in exercise and rehabilitation. Static stretching involves moving a body part to a position where a stretch is felt and holding that position. Dynamic stretching uses controlled movements through a range of motion, while ballistic stretching involves more rapid or bouncing movements. Proprioceptive neuromuscular facilitation, or PNF, combines stretching with voluntary muscle contractions .¹

Increases in range of motion after stretching do not necessarily result simply from muscles becoming permanently longer. Acute changes can involve increased tolerance to the sensation of stretch and changes in mechanical properties of the muscle-tendon system. With repeated stretch training, adaptations can likewise involve changes in stretch tolerance and tissue mechanical properties .^1,2

Stretching should be distinguished from range of motion and flexibility. Stretching is an activity or training method, whereas range of motion describes the amount of movement available at a joint. Flexibility is commonly used to describe aspects of the ability to move through a range of motion. Stretching can therefore be used to influence range of motion and flexibility, but the terms are not interchangeable .^1,2