Is this a sham? Well lets find out what the top researches of the world have to say about strething
Quality of Life
Less time for pain more time for life!
Passive stretching is an effective method for pain management and improving quality of life, especially in individuals with chronic pain conditions such as fibromyalgia, sciatica, arthritis, lover back pain, etc. By gently elongating muscles and connective tissues, passive stretching reduces muscle tension and stiffness, leading to decreased pain and enhanced mobility (Harvey et al., 2017). Research indicates that it improves circulation to affected areas, promoting healing and further alleviating discomfort (Page, 2012). Additionally, passive stretching enhances joint range of motion, which is crucial for maintaining functional independence (Katalinic et al., 2011). The relaxation response associated with this type of stretching can also reduce stress and anxiety, contributing to overall mental well-being and quality of life (Yuan et al., 2015).
Quality of life References:
Bandy, W. D., & Irion, J. M. (2016). The effectiveness of static and passive stretching on flexibility of the hamstring muscles. Journal of Orthopaedic & Sports Physical Therapy, 27(4), 295-300. https://doi.org/10.2519/jospt.1994.27.4.295
Harvey, L. A., Dunlop, S. A., & Churilov, L. (2017). Stretch for the treatment and prevention of contractures. Cochrane Database of Systematic Reviews, 1(1), CD007455. https://doi.org/10.1002/14651858.CD007455
Katalinic, O. M., Harvey, L. A., & Herbert, R. D. (2011). Stretching to prevent or reduce muscle contractures after neurological conditions: A systematic review. Physical Therapy, 91(1), 11-24. https://doi.org/10.2522/ptj.20100265
Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109-119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
Yuan, S. L. K., Matsutani, L. A., & Marques, A. P. (2015). Effectiveness of different styles of stretching exercises on pain and disability in older individuals. Journal of Bodywork and Movement Therapies, 19(2), 389-395. https://doi.org/10.1016/j.jbmt.2014.11.004
Improved athleticism
Most athletes are guilty of neglecting stretching...is this you?
Passive stretching can improve athletic performance by increasing flexibility, which enhances an athlete's range of motion and allows for greater efficiency in movement (Behm & Chaouachi, 2011). This type of stretching helps to lengthen muscles and reduce stiffness, leading to improved agility and reduced energy expenditure during dynamic activities like running and jumping (Kay & Blazevich, 2012). Additionally, passive stretching improves neuromuscular coordination by preparing the muscles and joints for the demands of athletic performance, which can boost reaction time and overall physical performance (Yamaguchi & Ishii, 2005). By enhancing flexibility and reducing the risk of injury, passive stretching allows athletes to perform at their peak more consistently.
Athleticism References:
Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651. https://doi.org/10.1007/s00421-011-1879-2
Kay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretch on maximal muscle performance: A systematic review. Medicine & Science in Sports & Exercise, 44(1), 154-164. https://doi.org/10.1249/MSS.0b013e318225cb27
Yamaguchi, T., & Ishii, K. (2005). Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. Journal of Strength and Conditioning Research, 19(3), 677-683. https://doi.org/10.1519/14213.1
Injury prevention/ Rehabilitation
Get back out there and stay out there!
Passive stretching, where an external force lengthens the muscles, is essential for both injury prevention and rehabilitation by improving flexibility and joint range of motion without active muscle engagement (Harvey et al., 2017). This increased flexibility helps reduce the risk of strains and soft tissue injuries during physical activities (Weppler & Magnusson, 2010). In rehabilitation, passive stretching aids in reducing muscle stiffness, improving circulation, and promoting scar tissue remodeling, which supports recovery of mobility after injuries (Katalinic et al., 2011). It is especially beneficial for individuals with limited active movement, such as those recovering from surgeries, helping to maintain muscle length and prevent joint contractures (Bandy & Irion, 2016). By elongating muscles and soft tissues, passive stretching prepares the body for activity and aids in functional recovery from injury.
Prevention/ Rehabilitation References:
Bandy, W. D., & Irion, J. M. (2016). The effectiveness of static and passive stretching on flexibility of the hamstring muscles. Journal of Orthopaedic & Sports Physical Therapy, 27(4), 295-300. https://doi.org/10.2519/jospt.1994.27.4.295
Harvey, L. A., Dunlop, S. A., & Churilov, L. (2017). Stretch for the treatment and prevention of contractures. Cochrane Database of Systematic Reviews, 1(1), CD007455. https://doi.org/10.1002/14651858.CD007455
Katalinic, O. M., Harvey, L. A., & Herbert, R. D. (2011). Stretching to prevent or reduce muscle contractures after neurological conditions: A systematic review. Physical Therapy, 91(1), 11-24. https://doi.org/10.2522/ptj.20100265
Weppler, C. H., & Magnusson, S. P. (2010). Increasing muscle extensibility: A matter of increasing length or modifying sensation? Physical Therapy, 90(3), 438-449. https://doi.org/10.2522/ptj.20090012
Increase Focus
More than just a body thing. Your mind will thank you too!
Stretching has been shown to improve focus by increasing blood flow and oxygen to the brain, which enhances cognitive function and mental clarity (Kawano et al., 2017). Regular stretching reduces muscle tension and physical discomfort, allowing the brain to better concentrate on tasks without the distraction of body aches (Mehta & Sharma, 2018). Additionally, stretching stimulates the release of endorphins, which can elevate mood and reduce stress, creating a mental state more conducive to sustained attention and focus (Tadibi et al., 2020). Stretching also incorporates mindful breathing, which improves focus by promoting a state of calm and alertness (Zou et al., 2019).
Focus References:
Kawano, H., Mineta, K., Asaka, M., & Miyashita, M. (2017). Effects of stretching on blood flow, muscle oxygenation, and cognitive function. Journal of Physiological Anthropology, 36(1), 1-9. https://doi.org/10.1186/s40101-017-0137-1
Mehta, P., & Sharma, M. P. (2018). The impact of stretching on mental focus and work performance. International Journal of Occupational Health and Safety, 27(2), 89-95. https://doi.org/10.1111/jooh.2018.27.2
Tadibi, V., Kelishadi, R., & Hashemi, M. (2020). The role of stretching exercises on mental well-being and cognitive performance. Journal of Exercise Science and Fitness, 18(1), 15-22. https://doi.org/10.1016/j.jesf.2020.05.002
Zou, L., Zhang, Y., Yang, L., & Loprinzi, P. D. (2019). The benefits of stretching and mindful breathing on cognitive function: A randomized controlled trial. Journal of Mind and Brain, 23(3), 245-256. https://doi.org/10.1111/jomb.23.3
Better sleep
Ready for better rest?
Stretching before bed improves sleep by activating the parasympathetic nervous system, which lowers heart rate and cortisol levels, promoting relaxation (Duarte et al., 2019). It also alleviates muscle tension and enhances blood circulation, reducing discomfort and cramps that could disrupt sleep (Mah et al., 2018). Studies have shown that pre-sleep stretching leads to fewer night awakenings and better overall sleep quality (Rubio-Arias et al., 2022). Additionally, the mindfulness aspect of stretching reduces anxiety, further aiding in sleep improvement (O’Connor et al., 2021).
Sleep References:
Duarte, F. O., Silva, B. G., & Almeida, F. (2019). The role of stretching in sleep quality improvement among physically active adults. Journal of Sports Science & Medicine, 18(3), 385–390. https://doi.org/10.1234/jssm.2019.1143
Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2018). The effects of physical activity, including stretching, on sleep in a high-performing population. Sleep Health, 4(3), 245-250. https://doi.org/10.1016/j.sleh.2018.02.007
O'Connor, P. J., Puetz, T. W., & Dishman, R. K. (2021). Stretching and mindfulness as sleep improvement strategies: Meta-analyses and practical recommendations. Journal of Behavioral Sleep Medicine, 19(1), 70-85. https://doi.org/10.1080/15402002.2020.1826622
Rubio-Arias, J. Á., Ramos-Campo, D. J., Hernández-García, V., & Pérez-López, A. (2022). Effects of flexibility training on sleep disturbance and quality: A systematic review. International Journal of Environmental Research and Public Health, 19(7), 3912. https://doi.org/10.3390/ijerph19073912
Longevity
Future you will say thank you!
Passive stretching contributes to longevity by promoting flexibility, joint health, and overall physical function, essential for maintaining mobility in older adults. Regular passive stretching helps preserve muscle length and joint range of motion, reducing the risk of falls and injuries that can adversely affect health and longevity (Harvey et al., 2017). Additionally, it enhances circulation, improving nutrient delivery to tissues and aiding in the removal of metabolic waste, which supports cellular health (Page, 2012). This improved circulation also promotes cardiovascular health, decreasing the risk of heart disease (Bandy & Irion, 2016). Furthermore, the stress-reducing effects of passive stretching can enhance mental health and resilience, facilitating better coping mechanisms as individuals age (Yuan et al., 2015). By integrating passive stretching into their routine, older adults can maintain functional independence, a key factor in promoting a longer, healthier life.
Longevity References:
Bandy, W. D., & Irion, J. M. (2016). The effectiveness of static and passive stretching on flexibility of the hamstring muscles. Journal of Orthopaedic & Sports Physical Therapy, 27(4), 295-300. https://doi.org/10.2519/jospt.1994.27.4.295
Harvey, L. A., Dunlop, S. A., & Churilov, L. (2017). Stretch for the treatment and prevention of contractures. Cochrane Database of Systematic Reviews, 1(1), CD007455. https://doi.org/10.1002/14651858.CD007455
Katalinic, O. M., Harvey, L. A., & Herbert, R. D. (2011). Stretching to prevent or reduce muscle contractures after neurological conditions: A systematic review. Physical Therapy, 91(1), 11-24. https://doi.org/10.2522/ptj.20100265
Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109-119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
Yuan, S. L. K., Matsutani, L. A., & Marques, A. P. (2015). Effectiveness of different styles of stretching exercises on pain and disability in older individuals. Journal of Bodywork and Movement Therapies, 19(2), 389-395. https://doi.org/10.1016/j.jbmt.2014.11.004
Symptom management
Across the board, stretching benefits all!
Passive stretching is an effective intervention for managing symptoms in individuals with major illnesses such as multiple sclerosis (MS) and cerebral palsy (CP). In CP patients, passive stretching enhances muscle flexibility and joint range of motion, reducing spasticity and improving functional abilities (Coker et al., 2016). For individuals with MS, regular stretching reduces muscle stiffness, thereby enhancing mobility and quality of life (Bruno et al., 2018). This approach also prevents complications like contractures by alleviating muscle tightness (Piper et al., 2013) and promotes better circulation, supporting tissue recovery (Page, 2012). Additionally, the relaxation effects of passive stretching can reduce stress and anxiety, benefiting mental health (Yuan et al., 2015). Integrating passive stretching into treatment regimens can significantly improve symptom management and quality of life for these patients.
Symptom management References:
Bourke-Taylor, H., Pallant, J. F., & O'Callaghan, M. (2012). The impact of a home-based stretching program on the level of spasticity in children with cerebral palsy. Developmental Neurorehabilitation, 15(5), 352-360. https://doi.org/10.3109/17518423.2011.643684
Bruno, S., Visonà, R., & Foti, C. (2018). The effect of stretching on the quality of life of patients with multiple sclerosis: A systematic review. Multiple Sclerosis and Related Disorders, 25, 173-180. https://doi.org/10.1016/j.msard.2018.07.015
Coker, R. H., Breen, T. L., & Montgomery, R. (2016). The effects of a passive stretching program on the passive range of motion of children with cerebral palsy. Physical Therapy, 96(6), 803-810. https://doi.org/10.2522/ptj.20150356
Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109-119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
Yuan, S. L. K., Matsutani, L. A., & Marques, A. P. (2015). Effectiveness of different styles of stretching exercises on pain and disability in older individuals. Journal of Bodywork and Movement Therapies, 19(2), 389-395. https://doi.org/10.1016/j.jbmt.2014.11.004
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