Why do muscles become more flexible with stretching? Physiotherapists' answer

Stretching isn't just a way to make muscles longer. These exercises can increase the body's resistance to stretching, improve range of motion, and help maintain mobility; Provided that they are done correctly, regularly and without excessive pressure.

Ambassador Arjan - Maryam Shirafken: If after a few weeks of stretching you have noticed that you bend more easily or your hand reaches your toes more, you probably think that your muscles have become longer; But physiotherapists say the story is more complicated than this. An important part of increasing flexibility has to do with changing the nervous system's response to stretch, not simply lifting muscles.

What exactly does stretching do to the body?

Regular stretching can improve flexibility, joint range of motion, and the body's ability to perform daily activities. However, increased flexibility does not necessarily mean longer muscles.

According to research findings, in the early stages of training, the nervous system gradually tolerates tension better. Simply put, the body reacts less to the feeling of stretch and discomfort, and the person can move the joint in a greater range without feeling severe discomfort.

So, if you can bend more with consistent practice, it doesn't necessarily mean that your muscles have gotten significantly longer; Rather, your body may tolerate stretching better.

Not all stretches are the same and timing is also important.

In this method, the body moves in a controlled manner in the range of motion of the joints. Examples include hand swings, controlled leg swings, and walking lunges. These movements are usually suitable for preparing the body before training.

In this method, the muscle is placed in a stretched position and kept fixed for some time. For example, a controlled forward bend to stretch the hamstrings is an example of a static stretch.

Of course, static stretching before training is not prohibited; But holding it for a long time, especially for more than 60 seconds per movement, may temporarily reduce the strength and explosive power of the muscles. This issue is more important for athletes who need maximum strength, speed or power.

4 simple stretching movements to increase flexibility

Lie on your back and slowly lift one leg up. Place the hands on the back of the thigh and straighten the knee until you feel a gentle stretch on the back of the thigh.

Get on one knee and put the other leg forward. Slowly move the pelvis forward so that the front of the pelvis is stretched. Do not arch the waist too much.

Stand facing a wall, step one leg back and keep the heel on the floor. As you lean against the wall, you will feel the stretch in your calf muscles.

Lie on your side, bend your knees and keep them together. Place the hands in front of the body and slowly open the upper arm back to rotate the upper part of the spine.

How many times a week should we do stretching exercises?

To begin with, two to three sessions per week can be a good plan. Before stretching, do a few minutes of brisk walking or walking in place to warm up the body.

In static stretching, hold each position for 15 to 30 seconds and repeat two to three times for each side. Perform dynamic movements at a controlled speed and without sudden pressure.

More important than the intensity of training is its continuity. Avoid throwing your body and kicking in the stretch position, and don't put too much pressure on the muscles to achieve a greater range of motion.

no Strength training that is done through a good range of motion can also help improve flexibility. Combining strength training, stretching and regular physical activity is a more complete approach to maintaining body mobility.

If you have persistent pain, numbness, tingling, or weakness when stretching, or have recently had an injury or surgery, consult your doctor or physical therapist before continuing to exercise.