Research Paper Example on Stretching and Flexibility

Introduction

Stretching is an important training activity in different sports. It is essential to understand that stretching is conducted either before or at the end of the exercise. Individually, all people undertaking sporting activity whether recreational or elite athletes conduct the event. It is essential to understand that numerous forms of stretching are available for sports people. Both passive and active stretching activities play a critical role in improving performance, mitigate injury, as well as generally beneficial to ports individuals, especially athletes (O'Sullivan, Elaine. and David). On the same note, flexibility is regarded as the capability to move joints via their array of motion ranging from a flexed position to extend position. Specifically, the flexibility of joint counts on various aspects, such as the shape of bones, ligaments, length of muscles, as well as cartilage that form the joints.

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It is essential to understand that both stretching and flexibility are critical elements of exercise and fitness. Notably, flexibility is considered as a significant type of movement required for a sport; therefore, regarded vital for some games as compared to others (Gleim and Malachy 290). For instance, cyclists need less hip flexibility as compared to hurdlers whereas swimmers require substantial shoulder flexibility than athletes. In fact, enhancing flexibility is achieved by stretching exercises. It is noteworthy that the most common stretching exercise consists of static. In particular, static stretching involves a gentle and slow stretch of muscles that are held in a lengthened position for approximately 60 seconds as well as repeated about thrice.

Another important type of stretching is known as dynamic. In particular, this kind involves gradual increases in an individual's range of motion not forgetting movement speed with an appropriately controlled swing, which plays a critical role in reaching the limits of one's motion range in a controlled way. Sports people do not force this stretching (O'Sullivan, Elaine. and David). Some examples of dynamic stretching include arm swings, leg swings, as well as twists. Research indicates that dynamic stretching takes part in improving flexibility that is demanded in some sports activities. This type of stretching is normally done after a warm-up as well as before aerobic exercise training.

The idea of ballistic stretching involves the use of momentum in a considerable attempt to force an individual's joint beyond its normal motion range. For example, bouncing-type stretches performed by sports people are considered ballistic as well as different from dynamic stretching because they try to force a substantial motion range. Nevertheless, this type of stretch is not recommended because it involves heightened injury risks with ballistic stretching.

It is crucial to comprehend that before stretching, an individual is required to warm up the muscles as well as joints. The reason is that in case a person stretches cold and tight muscles, high chances of injuries are expected. Therefore, sports people are advised to conduct some joint rotation exercises as well as a natural aerobic exercise before stretching (O'Sullivan, Elaine. and David). Specifically, joint rotations consist of working head to toe utilizing slow and small circles until an easy and smooth movement is achieved. On the same note, sports individuals are required to perform marching tasks to increase their temperature as well as heighten their circulation before stretching.

Stretching exercises can play a critical role in improving flexibility, and this requires a particular joint as well as provides adequate stretch to the muscles not forgetting ligaments to enable a considerable adaptation to a different level of motion range. In simple terms, this implies that when an individual stretches, he or she must feel the slight burning sensation and tightness that is experienced from going beyond normal motion range. Simply put, this contributes to the development of a new motion range over some period. Sports individuals are advised not to overstretch their muscles because this can lead to a substantial injury or even a considerable muscle strain.

Studies indicate that for individuals to establish long-term enhancements in flexibility, regular stretching is important. Nevertheless, when one stops stretching the acquired new flexibility, he or she at a position of losing the gains made previously (Gleim and Malachy 292). It is incontestable that stretching plays a vital role in enhancing an individual's joint motion range. What is more, stretching is an essential aspect of improving athletic performance as well as takes part in reducing injury risks.

Conclusion

Overall, research demonstrates that stretching benefits have mixed outcomes. Some scholars indicate that stretching is an important activity, especially for sports individuals while other people maintain that this event has little to no advantages. For example, some studies depict that stretching does not mitigate muscle soreness while others show that some stretching such as static conducted before a sprint activity might worsen performance. However, other investigators maintain that stretching plays a substantial role in improving flexibility, which, in turn, enhances one's performance in different physical events. Also, stretching heightens blood flow to an individual's muscles. In simple terms, it is important to note that before stretching, one should ensure to perform it effectively as well as safely. In this case, an individual should utilize appropriate techniques to complete this activity.

Works Cited

Gleim, Gilbert W., and Malachy P. McHugh. "Flexibility and its effects on sports injury and performance." Sports medicine, vol. 24, no. 5, 1997, p. 289-299.

O'Sullivan, Kieran, Elaine Murray, and David Sainsbury. "The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects." BMC musculoskeletal disorders, vol. 10. No. 1, 2009.