Dance Recommendation | Stretching versus Over-Stretching — A Dancer’s Life

Stretching is among the finest methods to enhance your flexibility and vary of movement. It promotes circulation and retains the joints and muscle groups versatile, permitting the physique to stay supple and vibrant. When your fascia is feeling supple and hydrated, it offers you a way of spaciousness and connectedness to your physique because the nerves within the fascia can optimally talk with our mind. The connective tissue in your physique can be partly chargeable for your proprioception, your physique’s sense of the place it’s in area and the way it pertains to itself. Feeling a slight pull within the muscle in a means that’s not completely snug is a constructive factor – it means you’re working to extend your flexibility. A productive power ought to really feel barely uncomfortable however any stabbing or sharp ache is a no-go.

Whereas stretching can alleviate compression and enhance flexibility, over-stretching could be counter productive and truly result in stiffness. Over-stretching occurs once you stretch your muscle groups past their capability when it comes to flexibility and vary of movement. It means the size of the tissue is bigger than ones means to regulate mentioned size. It could actually additionally infer {that a} muscle is stretched previous its level of pure elasticity and wholesome tissue size. This will typically occur in these with hyper-mobile joints as they’ve actually unfastened ligaments which permit the joint to maneuver additional than it must.

Inside the muscle stomach lies ‘spindles’ that are sensory receptors that choose up the velocity and depth of a stretch. If a stretch is simply too quick or too intense, the spindles set off a reflex arc to the spinal twine and again to the muscle groups to contract as a way to keep away from tearing muscle fibres. We wish to stretch additional however our spindles intercede to guard us, leading to stretching with a sense of stiffness and resistance, locked right into a contraction and going nowhere. To maintain the muscle spindles at bay, consider lengthening into softness and preserve that size over time. This can permit the spindles to habituate to the brand new size and hearth much less often.

Over-stretching may trigger ligament harm. Ligaments are designed to help every joint and may get increasingly relaxed from extreme stretching. If over-stretching continues it may possibly trigger inner shifting of the joint surfaces in opposition to one another. By reducing the integrity of the ligaments, it may possibly additionally trigger put on and tear on cartilage resulting in joint ache and degeneration.

There’s a high-quality line between difficult our muscle groups as a way to improve our flexibility and hurting ourselves. Not warming up previous to stretching is the first cause strains and pulls happen. Warming up consists of the inclusion of dynamic actions that can encourage the circulation of blood across the physique and improve the vary of movement. As soon as the physique is heat, we are able to progress into static stretching and proprioceptive neuromuscular facilitation (PNF) – stretching that contracts and holds a focused muscle in a stretched place. To study extra in regards to the significance of warming up, take a look at our different article right here.