A study of soccer players showed a group who did dynamic warm up exercises and static stretches had fewer knee injuries than one that did neither. [6] One review suggests that there are many beneficial stretches that can improve range of motion (ROM) in athletes, especially runners.[7] It is also suggested that one stretching exercise may not be enough to prevent all types of injury, and that, multiple stretching exercises should be used to gain the full effects of stretching.[7] 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] If done properly, stretching can prevent injury, relax the muscles, increase range of motion and flexibility, and better one's performance, especially athletes. Although stretching does not prevent injury, it can reduce the risk greatly[citation needed]; especially if one stretches properly and on a regular basis[citation needed]. Stretching is more beneficial to those who stretch regularly, as opposed to those people who stretch occasionally[citation needed]. Stretching increases blood flow which prevents hardening of the arteries and it also produces synovial fluid, which lubricates the joints that are surrounded by the muscles; which in turn helps prevent arthritis[citation needed]. Stretching stabilizes the body's natural balance and posture, and aligns the joints leading to better coordination. After any physical activity, there is a build up of lactic acid in one's body and by stretching the lactic acid is removed, therefore alleviating any muscle pain or cramps. It is important for a person to perform each of the four types of stretching properly to gain the benefits.[9][unreliable medical source?] It has been shown for example that intensive stretching has a synergistic effect with Plyometric training by protecting the joint and making it more receptive to the benefits of the plyometric drills.[10] |
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