STRETCHING • Importance in Postural Muscles – responsible for upright position of the body – permanent tension (sitting, standing position, walking, running) Tendency to shortening – necessity of stretching
Postural muscles M. triceps surae, M. biceps femoris, M. rectus femoris, Mm. adductores femoris, M. quadratus lumborum, Mm. erectores spinae, M. biceps humeri, M. pectoralis major, M. trapezius, M. levator scapulae
Indications • Muscle dysbalance (present in almost all people) • Prevention of muscle, tendon injuries • Training – before and after training activities – better muscle coordination, increase in training effectivity
Technique I. • Isometric contraction for 5 seconds (decrease of muscle tonus via activity of Golgi tendon apparatus – protective function of muscle rupture during contraction • Continuous stretching of muscle for 10 – 30 seconds. Intensity – until a light tract feeling, never painful.
Technique II. • Stretching in quiet, pleasant enviroment, muscle tonus influenced by impulses from various extrareceptors • Stretching of various muscle groups