Stretching poses: 14 asanas with technique and photos for beginners

When it comes to choosing safe and effective exercises as part of developing training and rehabilitation programs, the choice naturally falls on stretching. Some rehabilitation and fitness experts advocate stretching before exercise, while others argue that stretching may only be beneficial after exercise.

Some experts advocate only dynamic stretching, while others advocate the benefits of low-impact static stretching over long periods of time. However, the literature on how to do things is often overlooked. This article will review what the available evidence says about the actual mechanical changes associated with stretching, whether stretching prevents injury, whether stretching can affect posture and performance, different modes of stretching, and general guidelines on how best to apply stretching.

What types of stretch marks are there?

There are many different types of stretches that can be used to improve flexibility and mobility. However, for the purposes of this article, we will focus on the most common types of stretching that have been implemented and researched for effectiveness. Static, dynamic, ballistic, and proprioceptive neuromuscular stretching are the most commonly used and studied stretching methods.

Static stretching

This is the most common stretching option. Static stretching is performed by stretching the target muscle group to its maximum point and holding this position for 30 seconds or more. In most studies, this is completed by holding the stretch 4 times for 30 seconds each. There are two subtypes of static stretching which include active and passive static stretching. In active mode, a person independently applies additional force for greater intensity. In passive static stretching, additional force is applied by an external force (such as a partner or assistive device) to increase the intensity of the stretch.

Dynamic stretching

Unlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise being performed or movement from a specific sport. Simply put, the goal of dynamic stretching is to improve flexibility for a given sport or activity by using your body through targeted movements to increase comfort and ability to perform movements with ease. An example of dynamic stretching would be a sprinter taking long, exaggerated steps or walking lunges to prepare for a race. Likewise, a basketball player can use lateral movements, vertical jumps, and T-bar exercises to dynamically warm up and stretch. Unlike static stretching, dynamic stretching increases whole-body circulation, heart rate, and breathing rate by using active muscle contraction and motor control as part of improving tissue extensibility. In addition, dynamic stretching and warm-up have been shown to be superior to static stretching and warm-up in improving pre-event performance. This may be due to various variables such as improved neural control, increased tissue compliance, increased blood flow, and increased tissue temperature.

Ballistic stretch

This type of stretching is typically used as part of athletic activities and relies on performing repetitive springing movements to stretch the target muscle group. Ballistic stretches involve rapid, alternating movements at the end of the range, when the muscles are not relaxed enough to enter the range. Yes, ballistic stretching triggers the stretch reflex and has an increased risk of injury, but it can be used safely if performed in a gradual progression (low to high speed) and precedes static stretching.

Proprioceptive neuromuscular facilitation

This technique is based on the use of autogenic and reciprocal inhibition and includes three options:

Hold-relax (isometric muscle contraction followed by relaxation and stretching): Perform a passive 10-second stretch.
Resist the force (for 5-8 seconds) applied by the second person, which is accompanied by an isometric contraction in the target muscle group.
Relax and allow yourself to be passively stretched; hold this position for 30 seconds to increase your range of motion.
During this final phase, stretching must occur due to autogenic inhibition.

Contraction-relaxation (isotonic muscle contraction followed by relaxation and stretching): Perform a passive 10-second stretch.
The second person provides resistance, counteracting the concentric contraction force of the target muscle group without completely limiting the movement of the joint.
Relax and allow yourself to be passively stretched; hold this position for 30 seconds to increase your range of motion.
As in the previous version, stretching in the final phase is carried out due to autogenic inhibition.

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Hold-relax with antagonist contraction (isometric contraction of the agonist muscles, followed by contraction of the antagonist muscles to stretch the target muscles) In its first 2 stages, this technique is similar to the hold-relax technique, but differs in its final phase.
It requires you to relax and allow yourself to be passively stretched. The opposite muscle group must then be concentrically contracted to actively move the limb within the target range of motion; hold this position for 30 seconds to increase your range of motion.
Stretching in this phase occurs due to reciprocal and autogenic inhibition.

What does stretching do?

Simply put, stretching improves flexibility and range of motion, and does so quite effectively. However, what stretching actually does on a muscle and nerve level is an area that has not been well studied and is still a matter of debate. Various theories have been proposed to explain the increase in muscle extensibility observed after stretching. Some research groups suggest that the increase in flexibility is due solely to neurally mediated effects and increased stretch tolerance. While other scientists suggest that stretching introduces some changes at the histological level of the musculotendinous unit.

If we delve into the literature, it turns out that both camps are right to some extent. Work by Weppler, Folpp, Law, and Magnusson suggests that much of the increase in stretch flexibility is due to improved stretch tolerance and neural damping effects. The results of these studies indicate that stretching does not increase true muscle extensibility, but instead simply increases stretch tolerance, which is contrary to the data and results of some clinical trials indicating the effectiveness of stretching in increasing extensibility at the structural level.

The authors state that the explanation for changes in stretch tolerance is unknown. However, they suggest that stretch tolerance may be influenced by nociceptive nerve endings, mechanoreceptors, and/or proprioceptors. Alternatively, these studies suggest that stretching may alter some other aspect of sensory neural pathways that is currently unknown. For example, afferent input from muscles and joints during stretching may interfere with signals from nociceptive fibers (stretch discomfort), subsequently interfering with a person's perception of pain. This explanation is consistent with gate control theory. However, we know from further developments in pain research that the gate control theory is incomplete and has since been partially abandoned. Alternatively, changes in stretch tolerance may be mediated psychologically. It is possible that participants expected the positive effects of stretching and therefore their perception of post-stretching discomfort was positive.

In conclusion, stretching may improve flexibility and modulate stretch tolerance through different neural mechanisms in the short term with relatively less consistent and aggressive stretching. Conversely, there are studies (Kubo 2001, Freitas 2015) that do demonstrate that musculotendinous architecture can be altered by longer stretches at higher intensities. This potential adaptation with increasing stimulus intensity is theoretically consistent with other adaptation mechanisms studied throughout the rest of the human body, although this cannot be stated categorically.

Can stretching affect posture?

Posture correction

The question of whether stretching can affect posture often arises from the assumption that “bad” posture is closely linked to pain and injury. This idea is usually based on the traditional hypothesis of upper and lower crossover syndromes proposed by Vladimir Janda. Upper crossed syndrome is a frequently cited risk factor for pain and motor dysfunction, which involves an imbalance between the length and strength of the shoulder girdle muscles and cervical musculature, such as the upper trapezius, rhomboids, pectoralis major and minor, extensors, and deep flexors. neck. This model suggests that "tight and shortened" anterior musculature combined with "weak and stretched" posterior musculature work together to negatively affect posture by increasing shoulder protraction, altering scapular mechanics, and causing a person to tilt their head forward, which will subsequently lead to pain. and injuries. Lower crossed syndrome is a lower body correlate of upper crossed syndrome, which suggests that weak glutes and tight hip flexors lead to similar dysfunctions in the lower quarter.

Fortunately, this hypothesis has been tested and not confirmed by rigorous research. The poor association between the hypothetical upper cross syndrome and pain has been demonstrated in several studies that have examined and found no association between anterior head posture, thoracic kyphosis, and shoulder girdle protraction with injury or pain. Likewise, the association between the putative inferior crossover syndrome was assessed in detail. In a systematic review of the literature covering 54 studies, Christensen et al found no convincing evidence of an association between spinal curvature and pain or injury.

Although posture does not appear to be associated with pain, it remains an open question whether stretching may have an effect on it. To answer this question for the lumbar spine and lower quarter, we can look at a study completed by Muyor in 2012. This study was conducted to determine the effects of a workplace stretching program on hamstring compliance and sagittal plane posture in adult women. Fifty-eight adult female volunteers from a private fruit and vegetable company were randomly assigned to an experimental (n=27) or control (n=31) group. The experimental group performed three hamstring stretches for 20 seconds per exercise, three sessions per week for 12 weeks. The control group did not participate in any hamstring stretching program. Hamstring flexibility, thoracic and lumbar curvature, and pelvic tilt were measured in the relaxed position and the toe touch test using the Spinal Mouse. After the intervention period, significant improvements were found in hamstring flexibility, but there were no changes in standing posture.

We can see a similar result for the upper limbs and shoulder girdle if we look at the following study conducted by Williams in 2013. This study was designed to compare the immediate effects of two passive stretches on pectoralis minor muscle length and scapular kinematics in a group of swimmers. The dependent variables were measured pre- and post-test pectoralis minor muscle length and scapula kinematics (up/down rotation, external/internal rotation, forward/backward tilt). There was an immediate increase in pectoralis minor muscle length following the stretches, but no statistically significant differences were found in all three scapular kinematic variables in any of the groups. From this we can see that stretching, although it can change tissue extensibility and available range of motion, does not appear to change resting position or dynamic posture. In addition, Wang et al. demonstrated that a combination of stretching and strengthening for 6 weeks had no effect on resting scapular position. It appears that posture may be much more a habit in which the body chooses to rest than a permanent structural position in which it must adhere.

Joint gymnastics: 10 exercises

Why do you need joint gymnastics? Joint exercises improve blood circulation and warm up the muscles of the whole body, which is especially important before performing a set of stretching exercises, since stretching on an unstretched body is unsafe. In addition, exercises from joint gymnastics warm up and develop joints, making them more mobile.

If you plan to do stretching exercises after an active workout, then in principle you can skip joint exercises. If your workout begins with stretching, then before stretching you must perform joint exercises.

Our joint gymnastics includes 10 exercises. Perform each exercise for 30 seconds without resting between exercises if you are training on a timer. Or count the number of repetitions if you train without a timer. See also: A selection of exercises for joint gymnastics.

Head turns

Stand straight, hands on your waist. Start tilting your head: right - forward - left - forward. Perform this exercise at a slow pace, without making sudden jerks with your head.

How much: 10 turns to the right and 10 turns to the left or 30 seconds.

Wrist rotation

Bend your elbows in front of you and clench your palms into a fist. Start rotating your hands in a circle, stretching your wrists well. Rotate first in one direction, then in the opposite direction (clockwise and counterclockwise).