Physiotherapy   [back to the Category]

Stretching Exercises   [read the french version]

Author :   Docteur Anne Thiescé

Stretching Exercises

Musculo-Tendinous Injuries - prevention and recovery

Muscular stretching exercises consist of a slow, smooth tensing of the muscle that is held for 20 seconds and then, slowly relaxed. This should be repeated 3 times with a break of several seconds between each exercise. This muscular tensing must go right up to maximum tension on the pain threshold limit of the no-pain rule. It can be carried out actively by the dancer himself who can control the degree of tenseness, or, it can be done passively by a therapist. Tensing must be done slowly and carefully and must be guided by the dancer. If it is done badly, it is ineffectual and even dangerous. Tensing can be made easier by contracting the muscle to be stretched early, which in turn, makes relaxation easier. It is therefore the “contract-relax” technique.

Static stretching exercises are recommended, in the prevention of musculo-tendinous injuries, during limbering up or just before the “barre” exercises as well as after effort during the recovery phase. Biarticular muscles are the muscles the most susceptible; these include the hamstrings, musculus rectus femoris (quadriceps femoris), musculus tensor fasciae latae and gastrocnemius (triceps surae).

Stretching exercises should be carried out, in the treatment of tendon disorders and muscular injuries, at the end of the inflammatory phase and must be continued until recovery is complete.

Static stretching exercises also improve flexibility.


Bibliography:

Bard H., Les étirements musculaires. Abstract Rhumato no. 217- January 2001.