Flexibility is a feature that enables more comfortable and efficient movement both in daily life and during sports and exercises. Flexibility can be defined as the ability of the joints to move at their normal range of motion without any restriction, and the ability of the muscles and ligaments to be sufficiently extended. If the muscles and ligaments are not flexible enough, movements such as walking, bending and getting up become difficult. Posture disorder may develop. For this reason, flexibility exercises provide many benefits for healthy people as well as for the treatment of various musculoskeletal and nervous diseases. Disciplines such as yoga, pilates and tai chi also place great emphasis on stretching and show some of their effects through stretching movements.
One of the benefits of stretching exercises is that they increase the range of motion of the joints. For example, involuntary contraction of the calf muscles is common after a stroke or brain injury. As a result, the ankle looks down and cannot rise sufficiently from the ankle. Since the person cannot step on his heel while walking, his walking style is impaired. Plenty of stretching exercises are applied to bring the ankle to its normal range of motion. Similar muscle contraction and stiffness can occur in the muscles of the back of the thigh, the inner thighs, and the muscles around the shoulder. The fingers of the fingers tightly tolerated due to limitations occur. The use of rest splint in the solution of these problems, spasticity Stretching exercises should be performed together with reducing drugs, neurophysiological rehabilitation techniques.
Dynamic stretching exercises are a part of warm-up movements that should be done before sports activities. Static stretching to cool down after exercise can reduce muscle soreness and stiffness the next day. Stretching exercises reduce the risk of injury and increase performance. It improves balance and helps reduce the risk of falling.
Static and Dynamic Stretching Exercises
Stretching exercises can be done in two ways, static and dynamic. Static exercises are applied in the fixed position, dynamic exercises are performed in the moving position. Examples of static stretching movements: Stretching the calf muscles of the back leg by throwing one leg forward and putting the weight forward, stretching the thigh muscles by lifting one foot back and pulling it by hand, stretching the hamstring muscles in the back of the thigh by grasping the foot with a towel or exercise band while lying on the back. In static stretching exercises, each movement should be continued for 10-30 seconds. There is a slight pulling sensation during the movements, but if there is a sharp pain, it means that you are pushing too hard. In order to avoid injury, after the body warms up, low-strength stretching is started and gradually increased. In static stretching, only the stretched muscles should be focused on,
Dynamic exercises, on the other hand, involve stretching the muscles, similar to the movements in the main activity. For example, stretching can be done in combination with various running, changing direction and jumping movements before a football match. Dynamic exercises are started with a slow tempo, and the tempo is increased as you warm up.
Most experts recommend dynamic stretching as part of the pre-sport warm-up, and static stretching during the post-sport cool-down period. Warming up the body while doing static stretching reduces the risk of muscle injury. The intensity is enough to repeat each movement 3-5 times at least 3 days a week.
Persons with any disease or injury should consult their physical therapy and rehabilitation doctors and physiotherapists before starting healing stretching exercises.