Stretching part 1

Stretching secrets you need to know

OK, maybe they aren’t secrets, but these are some ‘shortcuts” you should know. 

We know from studies out there that static stretching can lengthen muscle (actually add sarcomeres), but you need to do it 30 minutes per day per muscle group. How about something a little faster doc?

How about taking advantage of the stretch reflex and reciprocal inhibition; or the “reverse stretch”

Reciprocal inhibition is a topic we have spoken about before on our blog, social media and our PODcasts. 1st described in1923 by Sherrington, this diagram sums it up nicely. Note the direct connection from the spindle to the alpha motor neuron, which is via a Ia afferent fiber. When the spindle is stretched, and the pathway is intact, the muscle will contract. This its a straight forward stretch or inverse myotatic reflex. 

Remember, ANY kind of stretch or anything that changes the length of the spindle will effect it. So what happens when you do a nice, long, slow stretch? You ACTIVATE the spindle, which activates the alpha motor neuron. If you stretch long enough, you may fatigue the reflex. So why do we give folks long, slow stretches to perform? Good question! Certainly not to “relax” the muscle!

So, how can we utilize this reflex? Read our next post tomorrow!



Image credit: https://commons.wikimedia.org/wiki/File:The_extensor_digitorum_reflex.jpg