Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately expanded and flexed in order to improve the muscle's felt elasticity and achieve comfortable muscle tone.[1] The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion.[2][3]
In its most basic form, stretching is a natural and instinctive activity; it is performed by humans and many other animals. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas. In addition to vertebrates (i.e. mammals and birds), spiders have also been found to exhibit stretching.[4][5]
Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to stretch before (for warming up) and after exercise in an attempt to reduce risk of injury and increase performance.[6]: 42
Stretching can be dangerous when performed incorrectly. There are many techniques for stretching in general, but depending on which muscle group is being stretched, some techniques may be ineffective or detrimental, even to the point of causing hypermobility, instability, or permanent damage to the tendons, ligaments, and muscle fiber.[7] The physiological nature of stretching and theories about the effect of various techniques are therefore subject to heavy inquiry.
Although static stretching is part of some warm-up routines, pre-exercise static stretching usually reduces an individual's overall muscular strength and maximal performance, regardless of an individual's age, sex, or training status.[8] For this reason, an active dynamic warm-up is recommended before exercise in place of static stretching.[9][10][11]
^Weerapong P, Hume PA, Kolt GS (2004). "Stretching: Mechanisms and Benefits for Sports Performance and Injury Prevention". Physical Therapy Reviews. 9 (4): 189–206. doi:10.1179/108331904225007078. hdl:10292/15115. S2CID 71435119.
^Dagenais, Marc (December 2011) Softball Training Tips – Do you know how to stretch? Archived August 31, 2016, at the Wayback Machine softballperformance.com
^Medeiros DM, Martini TF (March 2018). "Chronic effect of different types of stretching on ankle dorsiflexion range of motion: Systematic review and meta-analysis". The Foot. 34: 28–35. doi:10.1016/j.foot.2017.09.006. PMID 29223884.
^Takasuka K (August 2021). "Pandiculation documented in a spider". Frontiers in Ecology and the Environment. 19 (6): 363. Bibcode:2021FrEE...19..363T. doi:10.1002/fee.2387. S2CID 238818374.
^Nagayama S, Takasuka K (2021). "New reports of confirmed pandiculation by spiders". Acta Arachnologica. 70 (2): 131–132. doi:10.2476/asjaa.70.131. S2CID 245579876.
^Cite error: The named reference prevention was invoked but never defined (see the help page).
^Tsatsouline, Pavel (2001). Relax into stretch: instant flexibility through mastering muscle tension. Dragon Door Publications. ISBN 978-0-938045-28-1.
^Nunes JP, Schoenfeld BJ, Nakamura M, Ribeiro AS, Cunha PM, Cyrino ES (May 2020). "Does stretch training induce muscle hypertrophy in humans? A review of the literature". Clinical Physiology and Functional Imaging. 40 (3): 148–156. doi:10.1111/cpf.12622. PMID 31984621. S2CID 210923925.
^Reynolds G (April 3, 2013). "Reasons Not to Stretch". Well. The New York Times. Retrieved February 24, 2023.
^Herman SL, Smith DT (July 2008). "Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits". Journal of Strength and Conditioning Research. 22 (4): 1286–1297. doi:10.1519/jsc.0b013e318173da50. PMID 18545176. S2CID 9490861.
^Simic L, Sarabon N, Markovic G (March 2013). "Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review". Scandinavian Journal of Medicine & Science in Sports. 23 (2): 131–48. doi:10.1111/j.1600-0838.2012.01444.x. PMID 22316148. S2CID 20104237.
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