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

Stretching is without doubt one of the greatest methods to enhance your flexibility and vary of movement. It promotes circulation and retains the joints and muscle tissue 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 also be partly liable for your proprioception, your physique’s sense of the place it’s in house and the way it pertains to itself. Feeling a slight pull within the muscle in a approach 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 will be counter productive and truly result in stiffness. Over-stretching occurs once you stretch your muscle tissue 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 manage mentioned size. It could possibly additionally infer {that a} muscle is stretched previous its level of pure elasticity and wholesome tissue size. This may usually occur in these with hyper-mobile joints as they’ve actually unfastened ligaments which permit the joint to maneuver additional than it must.

Throughout 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 wire and again to the muscle tissue to contract with a view 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 keep that size over time. This may permit the spindles to habituate to the brand new size and fireplace much less continuously.

Over-stretching may also trigger ligament injury. Ligaments are designed to assist every joint and may get an increasing number of relaxed from extreme stretching. If over-stretching continues it may well trigger inside shifting of the joint surfaces in opposition to one another. By lowering the integrity of the ligaments, it may well additionally trigger put on and tear on cartilage resulting in joint ache and degeneration.

There’s a nice line between difficult our muscle tissue with a view 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 may encourage the circulation of blood across the physique and improve the vary of movement. As soon as the physique is heat, we will progress into static stretching and proprioceptive neuromuscular facilitation (PNF) – stretching that contracts and holds a focused muscle in a stretched place. To be taught extra in regards to the significance of warming up, take a look at our different article right here.