Stretching Science

In order to understand correct stretching techniques it is beneficial to know a little about the biochemical and physiological properties of the soft tissues that are being stretched.

All soft tissues (muscles, tendons, joint capsules, fascia, skin) are more extensible when they are warm. This is because they are thermo-elastic. This is like a blacksmith working with a horseshoe; when the horseshoe is hot it can be stretched and manipulated, but when it is cooled it is rigid and inflexible. All stretching is ineffective if it is performed when the body is cold, and should therefore be preceded by a series of warm-up exercises to increase tissue temperature.

Muscles and tendons have a neural reflex arc that prevents excessive stretching, or tension developing. Receptor nerves within the muscle are sensitive to changes in muscle length and tension. When a muscle is stretched, the muscle spindles send a message to the central nervous system to cause a reflex contraction of the muscle in order to prevent stretch damage. However, if the stretch is maintained for more than 6 seconds the Golgi tendon organs respond to the change in muscle tension by sending a signal to the central nervous system which causes the muscle to relax. This means that stretching exercises should be done slowly with a gradual increase in the range of movement every few seconds. The total duration of the stretch should be about 20 seconds.

Technique >

Recommended Products

Foam Rollers

Gymnic Fitball Roller

£24.99 inc VAT

NEW!Top quality, burst resistant inflatable cylinder used for rehab and training exercises. Measures 6"...

More Details

PhysioRoom.com Elite Foam Roller 15cm x 30cm

£9.99 inc VAT

NEW Made of EVA foam to resist moisture the Elite Foam Roller 15cm x 30cm...
 (1 review)

More Details

PhysioRoom.com Elite Foam Roller 15cm x 90cm

£24.99 inc VAT

NEW Made of EVA foam to resist moisture the Elite Foam Roller 15cm x 90cm...
 (1 review)

More Details

---

Top of Page

Gym Mats

PhysioRoom.com Double Abdominal Exercise Roller Wheel

£9.99 inc VAT Was £16.99 Save £7.00 (41%)

The Double Abdominal Exercise Roller Wheel is a lightweight, high quality workout tool which tones the abs, shoulders and back of...

More Details

PhysioRoom.com Non Slip PVC Yoga Mat With Bag

£10.49 inc VAT

NEW The PhysioRoom
.com PVC Yoga Mat provides a cushioned, non-slip workout space for you to...

More Details

Top of Page

Yoga Accessories

PhysioRoom.com Non Slip PVC Yoga Mat With Bag

£10.49 inc VAT

NEW The PhysioRoom
.com PVC Yoga Mat provides a cushioned, non-slip workout space for you to...

More Details

PhysioRoom.com Elite Foam Roller 15cm x 90cm

£24.99 inc VAT

NEW Made of EVA foam to resist moisture the Elite Foam Roller 15cm x 90cm...
 (1 review)

More Details

PhysioRoom.com Elite Foam Roller 15cm x 30cm

£9.99 inc VAT

NEW Made of EVA foam to resist moisture the Elite Foam Roller 15cm x 30cm...
 (1 review)

More Details

---

PhysioRoom.com Yoga Foam Block Brick Stretching Aid

    1+ £6.99
    2+ £3.99 (Save 43%)
£2.49 inc VAT Was £6.99 Save £4.50 (64%)

NEW Beneficial for Yoga and Pilates practice the Yoga Brick by PhysioRoom
.com improves stretching...

More Details

Gymnic Fitball Roller

£24.99 inc VAT

NEW!Top quality, burst resistant inflatable cylinder used for rehab and training exercises. Measures 6"...

More Details

Top of Page

• Home
• Injury Prevention
• Guide to Stretching