The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching often proprioceptive neuromuscular facilitation exercises pdf instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas.
Increasing flexibility through stretching is one of the basic tenets of physical fitness. Stretching can be dangerous when performed incorrectly. The physiological nature of stretching and theories about the effect of various techniques are therefore subject to heavy inquiry. 2013 indicated that it weakens muscles. For this reason, dynamic stretching is recommended before exercise in place of static stretching, while the latter helps to reduce muscle soreness afterwards. Due to neurological safeguards against injury, it is normally impossible for adults to stretch most muscle groups to their fullest length without training due to the activation of muscle antagonists as the muscle reaches the limit of its normal range of motion. Assisted stretching may be performed when the athlete is unable to stretch optimally unassisted.
Ballistic stretching is a rapid bouncing stretch in which a body part is moving with momentum that stretches the muscles to a maximum. Muscles respond to this type of stretching by contracting to protect itself from over extending. Dynamic stretching is a walking or movement stretch. By performing slow controlled movements through full range of motion, a person reduces risk of injury. Static stretching is a type of stretch whereby a person stretches the muscle until a gentle tension is felt and then holds the stretch for thirty seconds or until a muscle release is felt, without any movement or bouncing.