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Gym Coach, Vol 1, December, 2007: Pages 29-33

 

Stretching scientifically part I: myths, facts, the science

Valentin  Uzunov


ABSTRACT

Flexibility is an important part of the physical preparation of most sports, particularly in sports like gymnastics, diving, and dance where esthetic appeal of execution is also critical. Most coaches will recognize the necessity and benefits of a flexibility program and many will know various stretching methods, however few will actually understand how stretching works, and more importantly what doesn't work. This two part article will examine the physiological and neurological adaptation that occur with flexibility training, and explore the pros and cons to the common stretching methods used in sports today. Short term gains from stretching are predominantly the result of mechanical adaptations of the muscle and connective tissue. Long term changes are still not clearly understood, but 2 possible alternatives have been proposed: myofibrillogenesis which is the addition of sacromeres to the muscle fibers, and neural inhibition which is the suppression or refined control of the stretch reflex. A better understanding of the physiology behind flexibility training can greatly improve the coaches understanding of what works and what doesn’t. This will allow coaches to design more effective flexibility programs and a reduced risk of injury from engaging in regular intensive flexibility training.

 

Key Words: stretch reflex, myofibrillogenesis, flexibility, physical preparation, sport science

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