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An actively stretching Siberian tiger

Stretching is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately stretched, often by abduction from the torso, in order to improve the muscle's felt elasticity and reaffirm comfortable muscle tone.^[1] The result is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps^{[citation needed]}.

In its most basic form, stretching is a natural and instinctive activity; it is performed by humans and many animals. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas.

Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to stretch before and after exercise in order to reduce injury^{[citation needed]} and increase performance^{[citation needed]}. Yoga involves the stretching of major muscle groups, some of which require a high level of flexibility to perform, for example the lotus position. Stretching can strengthen muscles, and in turn strong muscles are important to stretching safely and effectively.^{[2][dubious – discuss]}

Stretching can be dangerous when performed incorrectly. There are many techniques for stretching in general, but depending on which muscle group is being stretched, some techniques may be ineffective or detrimental, even to the point of causing permanent damage to the tendons, ligaments and muscle fiber.^[2] The physiological nature of stretching and theories about the effect of various techniques are therefore subject to heavy inquiry.

Physiology[link]

Studies have shed light on a large protein within skeletal muscles named titin. A study performed by Magid and Law demonstrated that the origin of passive muscle tension (which occurs during stretching) is actually within the myofibrils, not extracellularly as had previously been supposed.^[3] Due to neurological safeguards against injury, it is normally impossible for adults to stretch most muscle groups to their fullest length without training due to the activation of muscle antagonists as the muscle reaches its normal range of motion.^[2]

Benefits[link]

A roller derby athlete stretching.

One review suggests that there are many beneficial stretches that can improve range of motion (ROM) in athletes, especially runners.^[4] Another study found that classic "static stretching" did not prevent injuries for runners.^[5]

Also, certain stretching techniques and protocols prevent injuries when performed (within 15 minutes) prior to exercise.^[6]

However, stretching does not prevent delayed onset muscle soreness, neither when performed before nor after exercise, according to a Cochrane review in 2006.^[7]

It is also suggested that one stretching exercise may not be enough to prevent all types of injury, and therefore, multiple stretching exercises should be used to gain the full effects of stretching.^[4]

It has also been suggested that proprioceptive neuromuscular facilitation (PNF) stretching yields the greatest change in range of motion, especially short-term benefits.^[8] Reasoning behind the biomechanical benefit of PNF stretching points to muscular reflex relaxation found in the musculotendinous unit being stretched.^{[clarification needed]} Others^[who?] suggest that PNF benefits are due to influence on the joint where the stretch is felt.^{[clarification needed]}

Research and controversy[link]

A woman in a Yoga stretch position

Over-stretching or stretching to a point where pain is felt may be inappropriate and detrimental. Effects on performance, both short- and long-term, may include predisposition to injury and possible nerve damage.^[4] Other research concludes that active stretching routines will reduce muscle-tendon viscosity and increase muscle compliancy and elasticity. In sports activities where there are little or no short-stretching cycles, (bicycling, jogging, etc.) stretching routines may be detrimental to athletic performance and have no effect on reducing injuries.^[9]

Stretching may also cause ischemia in muscles,^{[citation needed]} which reduces oxygen levels and the ability to remove metabolic waste. Higher levels of metabolic waste create a catalyst that contracts muscles. This may cause muscle injury in individual performance. Other theories included claim active static stretching increases inflow of Ca²⁺ from extra cellular spaces into the muscles being stretched. The increase of Ca²⁺ reduced the muscle twitch tension by up to sixty percent. Reasoning behind this claim is that increased levels of Ca²⁺ in resting muscles predisposes individuals to fatigue quicker than individuals who did not stretch.^[10]

Flexibility[link]

Some people are more flexible than others as defined by individual body flexibility score; this includes sex differences where females are generally more flexible than males.^{[citation needed]} Stretching may not increase range of motion,^{[citation needed]} but rather increase individual stretch tolerance, becoming detrimental to athletic performance.^{[citation needed]} Among the factors these studies measure are capsular mobility, FlexiScore and joint-muscle compliance.

Results of research by Witrouw et al.^[9] found that: each of which has a different consideration based on individual activity:

• In activities where stretch-shortening cycles (SSC) are more prevalent, such as sprinting and jumping, the muscle-tendon units need to store and use more elastic energy
• In activities which do not require as much SSC such as jogging, a more elastic muscle-tendon unit is not needed.^{[clarification needed]}

The reason behind conflicting data is claimed to be due to the different levels of observed sports activity.

Footnotes[link]

Further reading[link]

• Andersen, J. C. "Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk". Journal of Athletic Training 40(2005): 218–220.
• Cheung, Karoline, Patria A. Hume, and Linda Maxwell. "Delayed Onset Muscle Soreness: Treatment Strategies and Performance Factors". Sports Medicine 33.2(2003): 145–164.
• LaRoche, Dain, and Declan A. J. Connolly. "Effects of Stretching on Passive Muscle Tension and Response to Eccentric Exercise". American Journal of Sports Medicine 34.6(2006): 1000–1007.
• Shrier, Ian. "When and Whom to Stretch?" Physician & Sportsmedicine 33.3(2005): 22–26.

External links[link]

Wikimedia Commons has media related to: Stretching

• CMcrossroads.com, Stretching and Flexibility
• MayoClinic.com, Mayo Clinic Stretching info
• Stretching.name, Stretching routines
• Fitness-central.co.uk, Types of Stretching
• Amateurendurance.com, Daily Stretch Routine

Austin as a member of the President's Council on Physical Fitness and Sports

Denise Austin (born February 13, 1957) is an American fitness instructor, author, columnist, and former member of the President's Council on Physical Fitness and Sports.^[1]

Early life[link]

Austin was born Denise Katnich in San Pedro, California. She started gymnastics at the age of 12, which led to an athletic scholarship at the University of Arizona.

Personal life[link]

In 1983, Denise married sports attorney Jeff Austin, brother of US Open champion Tracy Austin. Denise and Jeff have two daughters, Kelly (b. 1990) and Katie (b. 1993). The Austin family resides in Alexandria, Virginia.

Fitness career[link]

Austin initially attended the University of Arizona on a gymnastics scholarship, reaching the rank of No. 9 in the NCAA on balance beam. She later transferred to California State University, Long Beach, graduating with a bachelor's degree in physical education, and a minor in exercise physiology.^[1][2][3]

Austin at The Heart Truth Fashion Show, 2008

Since then, she has been teaching classes, producing fitness shows, creating exercise video tapes, and writing books and columns on exercise and staying fit. Examples include Shrink Your Female Fat Zones, Pilates for Every Body, and Eat Carbs, Lose Weight. In 2002, she was named as a member of the President's Council on Physical Fitness and Sports, and began her second term in 2006.^[1][4]

Austin is known for her emphasis on staying fit naturally, emphasizing that she herself exercises only about 30 minutes a day and does not skip meals. She also prefers the use of sugar and butter over artificial sweeteners and margarine, though she does emphasize portion control, proper nutrient balance, and exercise. Austin encourages people to stay fit at all ages, and conducts research with experts in nutrition, to emphasize realistic, real-life solutions to weight control and fitness.^[5] Austin supports a balanced program of exercise and proper diet, and encourages people to stay away from fad diets or "crazy claims" for quick fixes.^[6] Her exercise programs often integrate a variety of methods including yoga, pilates, cross training, and aerobic exercise.

Austin had a long-running exercise television program Getting Fit with Denise Austin on ESPN2, reruns of which can currently be seen on ESPN Classic and Altitude Sports and Entertainment. The show moved to weekday mornings on Lifetime Television where it was renamed Fit and Lite and Denise Austin's Daily Workout. Austin produced these shows each fall spending four months on location in resorts in the Caribbean and Arizona. Lifetime canceled the shows in April 2008. Austin said she was developing a new TV show later that year.^[7] It was in the planning stages for 2010.^[8][9] According to The Washington Post, Austin was headed back to Lifetime in January 2011.^[10] She is on the morning program The Balancing Act.^[11][12] Austin before had said on her website that she was getting a new show ready for debut in the fall of 2008,^[13] though the show did not debut. When she was interviewed by Erin Whitehead in 2009, it was reported her new show would be back on in the fall of that year.^[14]

References[link]

External links[link]

• Official site
• Denise Austin at the Internet Movie Database
• Denise Austin: Diet and Fitness Coach at AOL Coaches

Pavel Tsatsouline (born August 23, 1969 in Minsk, USSR now part of Belarus) is a fitness instructor from the former Soviet Union^{[citation needed]}. He is involved with the evolving field of martial arts fitness and is a major proponent of the traditional Russian fitness tool, the kettlebell, as an exercise and strengthening tool. He is credited with popularizing the kettlebell in the United States.^[1]

He was voted a "Hot Trainer" by Rolling Stone in 2001.^[2]

Tsatsouline has published articles in Milo magazine^[3] and Performance Press.

Pavel's publisher is Dragon Door, owned by John Du Cane. Dragon Door is a website and publishing company generally focused on martial arts and related sports, but also catering to general health, fitness, weight loss, and stress management.

Bibliography[link]

• Beyond Stretching: Russian Flexibility Breakthroughs (1998). ISBN 0-938045-18-0.
• Beyond Crunches (1998). ISBN 0-938045-17-2.
• Power to the People!: Russian Strength Training Secrets for Every American (2000). ISBN 0-938045-19-9.
• Bulletproof Abs (2000). ISBN 0-938045-25-3. The sequel to Beyond Crunches advertising the Ab Pavelizer.
• The Russian Kettlebell Challenge (2001). ISBN 0-938045-32-6.
• Relax into Stretch: Instant Flexibility Through Mastering Muscle Tension (2001). ISBN 0-938045-28-8.
• Super Joints: Russian Longevity Secrets for Pain-Free Movement, Maximum Mobility & Flexible Strength (2001). ISBN 0-938045-36-9.
• From Russia with Tough Love: Pavel's Kettlebell Workout for a Femme Fatale (2002, ISBN 0-938045-43-1)
• Naked Warrior (2003). ISBN 0-938045-55-5.
• Beyond Bodybuilding (2005) 365 pgs ASIN: B000QRXTVY
• Enter the Kettlebell! (2006). ISBN 0-938045-69-5.

References[link]

External links[link]

• "About Pavel". Dragon Door Publications. 2003. http://www.dragondoor.com/pavel_bio.html. Retrieved 2007-11-07. 

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