Medical Sciences (Anatomy, Physiology, Pharmacology etc.)

To stretch or not to stretch, that is the question. Stretching prior to exercise was once common practice that has been under scrutiny for the last several years as experts look at what stretching really does to the muscles and whether the practice is helpful to certain types of exercise.

What do you think the answer is here? Start off by watching this information filled video from SciShow on the topic. Then pick an exercise you commonly participate in. Talk about whether stretching prior to participating in your chosen exercise is beneficial or not and why. Use topics we have discussed about bone and muscle tissue composition, connections, contractions, extensions, joints and the like to explain your choice. Your evidence should include at least one reputable source

Video link- https://youtu.be/9gPsr-RHPdQ

ANSWER

Stretching before Exercise

Stretching and its influence on exercise has been debated over the years, with varying perceptions win whether to stretch before exercise or not. Studies have indicated that stretching results in increased joint range motion which is an important goal for exercise. Comparatively, some studies have also proven that stretching leads to stretch-induced strength loss and acute loss in a stretch resulting from muscle relaxation. Balance exercise is among the four main types of exercise, along with endurance, flexibility, and strength. Balance is one of the vital skills that people lose as they age, so maintaining balance is important. Balancing is a complex skill that involves muscles and the brain (Blythe, 2017). Failing to practice and maintain balance lowers coordination between the muscles and brain, thus making it hard for you to maintain an upright and proper posture. Stretching is beneficial before participating in balancing exercises.

The balance exercises keep the body healthy and fit and make exercises more interesting. Having a good balance is significant for varying activities such as going up and downstairs and waking. Balance exercises have improved body balance and fall prevention (Abou Elmagd, 2016). Balance exercises can be conducted daily and as often as possible. Finding balance helps in improving overall health and gives a chance to pay attention to body needs. The balanced, focused exercises challenge the bodies’ musculoskeletal and vestibular systems and proprioception.

Stretching is a good way of loosening tendons and muscles. This is because it increases the range of motion, flexibility, and blood flow, improving general performance (Adelsberger and Tröster, 2014). Stretching keeps the muscles lean, long, and flexible, so without stretching, the muscles become tight and shortened. Balance exercises work on the core muscle, the legs, and the lower back. One of the major reasons stretching is important before balance exercise is to prevent back pain. Stretching prevents lower back pain since it works on the abdominal muscles. When beginning the balance exercises, tight muscles can lower the range of motion, thus reducing flexibility, leading to the muscles being more prone to injury. Stretching the lower back and abdominal muscles also helps in improving flexibility. The stretches will prepare the muscles to warm up and get ready for the balance exercises ahead.

Balancing exercises such as lunges, squats, standing rows, step-ups for the lower body, and shoulder presses require stretching. For instance, to do squats well without pain, there are a need to have flexibility in the hamstrings, knees, back, and glutes. During warm-up, dynamic stretching is performed to prevent hamstring muscle injury, optimize performance, and boost muscle flexibility (Iwata et al., 2019). Before performing squats, warming up the muscles through dynamic stretches prepares the muscles for the exercise. Standing rows and step-ups for the lower body require flexible bones and muscles to maintain the range of motion in the joints. Without stretching, muscles are tight and shortened, thus preventing the muscles from the activities since they are weak and cannot extend all the way.

Relatively, stretching before balance exercises helps lower the risk of aches, injuries, and pains and improves blood circulation and posture. Stretching focuses on specific areas of tightness and postural imbalances that help in improving the range of motion.

Conclusion

In summation, balancing exercises require flexibility due to the range of motion linked to the activities. Bone and muscles are tight before stretching, so exercising without stretching can cause pain and injury. Stretching prepares the muscles and the joints for the balancing exercises, which involve a range of motion; stretching before balance exercises helps the ligaments, muscles, joint capsules, and tendons to loosen up and get ready for the activities.

References

Abou Elmagd, M. (2016). Benefits need and importance of daily exercise. Int. J. Phys. Educ. Sports Health, 3(5), 22-27.

Adelsberger, R., & Tröster, G. (2014). Effects of stretching and warm-up routines on stability and balance during weight-lifting: a pilot investigation. BMC research notes, 7(1), 1-8.

Blythe, S. G. (2017). Attention, balance, and coordination: The ABC of learning success. John Wiley & Sons.

Iwata, M., Yamamoto, A., Matsuo, S., Hatano, G., Miyazaki, M., Fukaya, T., … & Suzuki, S. (2019). Dynamic stretching has sustained effects on the range of motion and passive stiffness of the hamstring muscles. Journal of sports science & medicine, 18(1), 13.