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<span>Psychology</span> </div> </a> <ul id="toc-Psychology-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Types_of_stretches" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Types_of_stretches"> <div class="vector-toc-text"> <span class="vector-toc-numb">3</span> <span>Types of stretches</span> </div> </a> <button aria-controls="toc-Types_of_stretches-sublist" class="cdx-button cdx-button--weight-quiet cdx-button--icon-only vector-toc-toggle"> <span class="vector-icon mw-ui-icon-wikimedia-expand"></span> <span>Toggle Types of stretches subsection</span> </button> <ul id="toc-Types_of_stretches-sublist" class="vector-toc-list"> <li id="toc-Dynamic_stretching" class="vector-toc-list-item vector-toc-level-2"> <a class="vector-toc-link" href="#Dynamic_stretching"> <div class="vector-toc-text"> <span class="vector-toc-numb">3.1</span> <span>Dynamic stretching</span> </div> </a> <ul id="toc-Dynamic_stretching-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Static_stretching" class="vector-toc-list-item vector-toc-level-2"> <a class="vector-toc-link" href="#Static_stretching"> <div class="vector-toc-text"> <span class="vector-toc-numb">3.2</span> <span>Static stretching</span> </div> </a> <ul id="toc-Static_stretching-sublist" class="vector-toc-list"> </ul> </li> </ul> </li> <li id="toc-Effectiveness" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Effectiveness"> <div class="vector-toc-text"> <span class="vector-toc-numb">4</span> <span>Effectiveness</span> </div> </a> <button aria-controls="toc-Effectiveness-sublist" class="cdx-button cdx-button--weight-quiet cdx-button--icon-only vector-toc-toggle"> <span class="vector-icon mw-ui-icon-wikimedia-expand"></span> <span>Toggle Effectiveness subsection</span> </button> <ul id="toc-Effectiveness-sublist" class="vector-toc-list"> <li id="toc-Effectiveness_of_dynamic_stretching" class="vector-toc-list-item vector-toc-level-2"> <a class="vector-toc-link" href="#Effectiveness_of_dynamic_stretching"> <div class="vector-toc-text"> <span class="vector-toc-numb">4.1</span> <span>Effectiveness of dynamic stretching</span> </div> </a> <ul id="toc-Effectiveness_of_dynamic_stretching-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Effectiveness_of_static_stretching" class="vector-toc-list-item vector-toc-level-2"> <a class="vector-toc-link" href="#Effectiveness_of_static_stretching"> <div class="vector-toc-text"> <span class="vector-toc-numb">4.2</span> <span>Effectiveness of static stretching</span> </div> </a> <ul id="toc-Effectiveness_of_static_stretching-sublist" class="vector-toc-list"> <li id="toc-Dynamic_versus_Static:_Flexibility_and_Performance" class="vector-toc-list-item vector-toc-level-3"> <a class="vector-toc-link" href="#Dynamic_versus_Static:_Flexibility_and_Performance"> <div class="vector-toc-text"> <span class="vector-toc-numb">4.2.1</span> <span>Dynamic versus Static: Flexibility and Performance</span> </div> </a> <ul id="toc-Dynamic_versus_Static:_Flexibility_and_Performance-sublist" class="vector-toc-list"> </ul> </li> </ul> </li> </ul> </li> <li id="toc-See_also" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#See_also"> <div class="vector-toc-text"> <span class="vector-toc-numb">5</span> <span>See also</span> </div> </a> <ul id="toc-See_also-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-References" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#References"> <div class="vector-toc-text"> <span class="vector-toc-numb">6</span> <span>References</span> </div> </a> <ul id="toc-References-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Further_reading" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Further_reading"> <div class="vector-toc-text"> <span class="vector-toc-numb">7</span> <span>Further reading</span> </div> </a> <ul id="toc-Further_reading-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-External_links" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#External_links"> <div class="vector-toc-text"> <span class="vector-toc-numb">8</span> <span>External links</span> </div> </a> <ul id="toc-External_links-sublist" class="vector-toc-list"> </ul> </li> </ul> </div> </div> </nav> </div> </div> <div class="mw-content-container"> <main id="content" class="mw-body"> <header class="mw-body-header vector-page-titlebar"> <nav aria-label="Contents" class="vector-toc-landmark"> <div id="vector-page-titlebar-toc" class="vector-dropdown vector-page-titlebar-toc vector-button-flush-left" > <input type="checkbox" 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Available in 26 languages" > <label id="p-lang-btn-label" for="p-lang-btn-checkbox" class="vector-dropdown-label cdx-button cdx-button--fake-button cdx-button--fake-button--enabled cdx-button--weight-quiet cdx-button--action-progressive mw-portlet-lang-heading-26" aria-hidden="true" ><span class="vector-icon mw-ui-icon-language-progressive mw-ui-icon-wikimedia-language-progressive"></span> <span class="vector-dropdown-label-text">26 languages</span> </label> <div class="vector-dropdown-content"> <div class="vector-menu-content"> <ul class="vector-menu-content-list"> <li class="interlanguage-link interwiki-ar mw-list-item"><a href="https://ar.wikipedia.org/wiki/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A5%D8%B7%D8%A7%D9%84%D8%A9" title="تمارين الإطالة – Arabic" lang="ar" hreflang="ar" data-title="تمارين الإطالة" data-language-autonym="العربية" data-language-local-name="Arabic" class="interlanguage-link-target"><span>العربية</span></a></li><li class="interlanguage-link interwiki-bg mw-list-item"><a href="https://bg.wikipedia.org/wiki/%D0%A0%D0%B0%D0%B7%D1%82%D1%8F%D0%B3%D0%B0%D0%BD%D0%B5" title="Разтягане – Bulgarian" lang="bg" hreflang="bg" data-title="Разтягане" data-language-autonym="Български" data-language-local-name="Bulgarian" class="interlanguage-link-target"><span>Български</span></a></li><li class="interlanguage-link interwiki-ca mw-list-item"><a href="https://ca.wikipedia.org/wiki/Estirament" title="Estirament – Catalan" lang="ca" hreflang="ca" data-title="Estirament" data-language-autonym="Català" data-language-local-name="Catalan" class="interlanguage-link-target"><span>Català</span></a></li><li class="interlanguage-link interwiki-de mw-list-item"><a href="https://de.wikipedia.org/wiki/Dehngymnastik" title="Dehngymnastik – German" lang="de" hreflang="de" data-title="Dehngymnastik" data-language-autonym="Deutsch" data-language-local-name="German" class="interlanguage-link-target"><span>Deutsch</span></a></li><li class="interlanguage-link interwiki-et mw-list-item"><a href="https://et.wikipedia.org/wiki/Lihasevenitus" title="Lihasevenitus – Estonian" lang="et" hreflang="et" data-title="Lihasevenitus" data-language-autonym="Eesti" data-language-local-name="Estonian" class="interlanguage-link-target"><span>Eesti</span></a></li><li class="interlanguage-link interwiki-es mw-list-item"><a href="https://es.wikipedia.org/wiki/Estiramiento" title="Estiramiento – Spanish" lang="es" hreflang="es" data-title="Estiramiento" data-language-autonym="Español" data-language-local-name="Spanish" class="interlanguage-link-target"><span>Español</span></a></li><li class="interlanguage-link interwiki-eo mw-list-item"><a href="https://eo.wikipedia.org/wiki/Stre%C4%89ado" title="Streĉado – Esperanto" lang="eo" hreflang="eo" data-title="Streĉado" data-language-autonym="Esperanto" data-language-local-name="Esperanto" class="interlanguage-link-target"><span>Esperanto</span></a></li><li class="interlanguage-link interwiki-fr mw-list-item"><a href="https://fr.wikipedia.org/wiki/%C3%89tirement" title="Étirement – French" lang="fr" hreflang="fr" data-title="Étirement" data-language-autonym="Français" data-language-local-name="French" class="interlanguage-link-target"><span>Français</span></a></li><li class="interlanguage-link interwiki-ko mw-list-item"><a href="https://ko.wikipedia.org/wiki/%EC%8A%A4%ED%8A%B8%EB%A0%88%EC%B9%AD" title="스트레칭 – Korean" lang="ko" hreflang="ko" data-title="스트레칭" data-language-autonym="한국어" data-language-local-name="Korean" class="interlanguage-link-target"><span>한국어</span></a></li><li class="interlanguage-link interwiki-id mw-list-item"><a href="https://id.wikipedia.org/wiki/Peregangan" title="Peregangan – Indonesian" lang="id" hreflang="id" data-title="Peregangan" data-language-autonym="Bahasa Indonesia" data-language-local-name="Indonesian" class="interlanguage-link-target"><span>Bahasa Indonesia</span></a></li><li class="interlanguage-link interwiki-it mw-list-item"><a href="https://it.wikipedia.org/wiki/Stretching_(sport)" title="Stretching (sport) – Italian" lang="it" hreflang="it" data-title="Stretching (sport)" data-language-autonym="Italiano" data-language-local-name="Italian" class="interlanguage-link-target"><span>Italiano</span></a></li><li class="interlanguage-link interwiki-he mw-list-item"><a href="https://he.wikipedia.org/wiki/%D7%9E%D7%AA%D7%99%D7%97%D7%AA_%D7%A9%D7%A8%D7%99%D7%A8" title="מתיחת שריר – Hebrew" lang="he" hreflang="he" data-title="מתיחת שריר" data-language-autonym="עברית" data-language-local-name="Hebrew" class="interlanguage-link-target"><span>עברית</span></a></li><li class="interlanguage-link interwiki-ms mw-list-item"><a href="https://ms.wikipedia.org/wiki/Regangan" title="Regangan – Malay" lang="ms" hreflang="ms" data-title="Regangan" data-language-autonym="Bahasa Melayu" data-language-local-name="Malay" class="interlanguage-link-target"><span>Bahasa Melayu</span></a></li><li class="interlanguage-link interwiki-nl mw-list-item"><a href="https://nl.wikipedia.org/wiki/Stretching" title="Stretching – Dutch" lang="nl" hreflang="nl" data-title="Stretching" data-language-autonym="Nederlands" data-language-local-name="Dutch" class="interlanguage-link-target"><span>Nederlands</span></a></li><li class="interlanguage-link interwiki-ja mw-list-item"><a href="https://ja.wikipedia.org/wiki/%E3%82%B9%E3%83%88%E3%83%AC%E3%83%83%E3%83%81" title="ストレッチ – Japanese" lang="ja" hreflang="ja" data-title="ストレッチ" data-language-autonym="日本語" data-language-local-name="Japanese" class="interlanguage-link-target"><span>日本語</span></a></li><li class="interlanguage-link interwiki-pl mw-list-item"><a href="https://pl.wikipedia.org/wiki/Stretching" title="Stretching – Polish" lang="pl" hreflang="pl" data-title="Stretching" data-language-autonym="Polski" data-language-local-name="Polish" class="interlanguage-link-target"><span>Polski</span></a></li><li class="interlanguage-link interwiki-pt mw-list-item"><a href="https://pt.wikipedia.org/wiki/Alongamento" title="Alongamento – Portuguese" lang="pt" hreflang="pt" data-title="Alongamento" data-language-autonym="Português" data-language-local-name="Portuguese" class="interlanguage-link-target"><span>Português</span></a></li><li class="interlanguage-link interwiki-ru mw-list-item"><a href="https://ru.wikipedia.org/wiki/%D0%A1%D1%82%D1%80%D0%B5%D1%82%D1%87%D0%B8%D0%BD%D0%B3" title="Стретчинг – Russian" lang="ru" hreflang="ru" data-title="Стретчинг" data-language-autonym="Русский" data-language-local-name="Russian" class="interlanguage-link-target"><span>Русский</span></a></li><li class="interlanguage-link interwiki-si mw-list-item"><a href="https://si.wikipedia.org/wiki/%E0%B7%83%E0%B7%8A%E0%B6%A7%E0%B7%8A%E2%80%8D%E0%B6%BB%E0%B7%99%E0%B6%A0%E0%B7%92%E0%B6%B1%E0%B7%8A%E0%B6%9C%E0%B7%8A" title="ස්ට්‍රෙචින්ග් – Sinhala" lang="si" hreflang="si" data-title="ස්ට්‍රෙචින්ග්" data-language-autonym="සිංහල" data-language-local-name="Sinhala" class="interlanguage-link-target"><span>සිංහල</span></a></li><li class="interlanguage-link interwiki-simple mw-list-item"><a href="https://simple.wikipedia.org/wiki/Stretching" title="Stretching – Simple English" lang="en-simple" hreflang="en-simple" data-title="Stretching" data-language-autonym="Simple English" data-language-local-name="Simple English" class="interlanguage-link-target"><span>Simple English</span></a></li><li class="interlanguage-link interwiki-fi mw-list-item"><a href="https://fi.wikipedia.org/wiki/Venyttely" title="Venyttely – Finnish" lang="fi" hreflang="fi" data-title="Venyttely" data-language-autonym="Suomi" data-language-local-name="Finnish" class="interlanguage-link-target"><span>Suomi</span></a></li><li class="interlanguage-link interwiki-sv mw-list-item"><a href="https://sv.wikipedia.org/wiki/Stretching" title="Stretching – Swedish" lang="sv" hreflang="sv" data-title="Stretching" data-language-autonym="Svenska" data-language-local-name="Swedish" class="interlanguage-link-target"><span>Svenska</span></a></li><li class="interlanguage-link interwiki-tl mw-list-item"><a href="https://tl.wikipedia.org/wiki/Pag-inat" title="Pag-inat – Tagalog" lang="tl" hreflang="tl" data-title="Pag-inat" data-language-autonym="Tagalog" data-language-local-name="Tagalog" class="interlanguage-link-target"><span>Tagalog</span></a></li><li class="interlanguage-link interwiki-uk mw-list-item"><a href="https://uk.wikipedia.org/wiki/%D0%A0%D0%BE%D0%B7%D1%82%D1%8F%D0%B6%D0%BA%D0%B0" title="Розтяжка – Ukrainian" lang="uk" hreflang="uk" data-title="Розтяжка" data-language-autonym="Українська" data-language-local-name="Ukrainian" class="interlanguage-link-target"><span>Українська</span></a></li><li class="interlanguage-link interwiki-vi mw-list-item"><a href="https://vi.wikipedia.org/wiki/K%C3%A9o_gi%C3%A3n_c%C6%A1" title="Kéo giãn cơ – Vietnamese" lang="vi" hreflang="vi" data-title="Kéo giãn cơ" data-language-autonym="Tiếng Việt" 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.hatnote+link+.hatnote{margin-top:-0.5em}@media print{body.ns-0 .mw-parser-output .hatnote{display:none!important}}</style><div role="note" class="hatnote navigation-not-searchable">For other uses, see <a href="/wiki/Stretching_(disambiguation)" class="mw-disambig" title="Stretching (disambiguation)">Stretching (disambiguation)</a>.</div> <p class="mw-empty-elt"> </p> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:%D0%A1%D0%B0%D0%BC%D0%B8%D1%80%D0%B0_%D0%9C%D1%83%D1%81%D1%82%D0%B0%D1%84%D0%B0%D0%B5%D0%B2%D0%B0_%D0%9C%D0%BE%D1%81%D0%BA%D0%B2%D0%B0.jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/d/d3/%D0%A1%D0%B0%D0%BC%D0%B8%D1%80%D0%B0_%D0%9C%D1%83%D1%81%D1%82%D0%B0%D1%84%D0%B0%D0%B5%D0%B2%D0%B0_%D0%9C%D0%BE%D1%81%D0%BA%D0%B2%D0%B0.jpg/220px-%D0%A1%D0%B0%D0%BC%D0%B8%D1%80%D0%B0_%D0%9C%D1%83%D1%81%D1%82%D0%B0%D1%84%D0%B0%D0%B5%D0%B2%D0%B0_%D0%9C%D0%BE%D1%81%D0%BA%D0%B2%D0%B0.jpg" decoding="async" width="220" height="147" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/d/d3/%D0%A1%D0%B0%D0%BC%D0%B8%D1%80%D0%B0_%D0%9C%D1%83%D1%81%D1%82%D0%B0%D1%84%D0%B0%D0%B5%D0%B2%D0%B0_%D0%9C%D0%BE%D1%81%D0%BA%D0%B2%D0%B0.jpg/330px-%D0%A1%D0%B0%D0%BC%D0%B8%D1%80%D0%B0_%D0%9C%D1%83%D1%81%D1%82%D0%B0%D1%84%D0%B0%D0%B5%D0%B2%D0%B0_%D0%9C%D0%BE%D1%81%D0%BA%D0%B2%D0%B0.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/d/d3/%D0%A1%D0%B0%D0%BC%D0%B8%D1%80%D0%B0_%D0%9C%D1%83%D1%81%D1%82%D0%B0%D1%84%D0%B0%D0%B5%D0%B2%D0%B0_%D0%9C%D0%BE%D1%81%D0%BA%D0%B2%D0%B0.jpg/440px-%D0%A1%D0%B0%D0%BC%D0%B8%D1%80%D0%B0_%D0%9C%D1%83%D1%81%D1%82%D0%B0%D1%84%D0%B0%D0%B5%D0%B2%D0%B0_%D0%9C%D0%BE%D1%81%D0%BA%D0%B2%D0%B0.jpg 2x" data-file-width="5616" data-file-height="3744" /></a><figcaption><a href="/wiki/Samira_Mustafaeva" title="Samira Mustafaeva">Samira Mustafaeva</a>, Russian rhythmic gymnast</figcaption></figure> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:Siberian_Tiger_by_Malene_Th.jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/d/d4/Siberian_Tiger_by_Malene_Th.jpg/220px-Siberian_Tiger_by_Malene_Th.jpg" decoding="async" width="220" height="338" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/d/d4/Siberian_Tiger_by_Malene_Th.jpg/330px-Siberian_Tiger_by_Malene_Th.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/d/d4/Siberian_Tiger_by_Malene_Th.jpg/440px-Siberian_Tiger_by_Malene_Th.jpg 2x" data-file-width="651" data-file-height="1000" /></a><figcaption>A stretching <a href="/wiki/Siberian_tiger" title="Siberian tiger">Siberian tiger</a></figcaption></figure> <p><b>Stretching</b> is a form of <a href="/wiki/Physical_exercise" class="mw-redirect" title="Physical exercise">physical exercise</a> in which a specific <a href="/wiki/Skeletal_muscle" title="Skeletal muscle">muscle</a> or <a href="/wiki/Tendon" title="Tendon">tendon</a> (or muscle group) is deliberately expanded and flexed in order to improve the muscle's felt <a href="/wiki/Elasticity_(physics)" title="Elasticity (physics)">elasticity</a> and achieve comfortable <a href="/wiki/Muscle_tone" title="Muscle tone">muscle tone</a>.<sup id="cite_ref-1" class="reference"><a href="#cite_note-1"><span class="cite-bracket">[</span>1<span class="cite-bracket">]</span></a></sup> The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used <a href="/wiki/Physical_therapy" title="Physical therapy">therapeutically</a> to alleviate <a href="/wiki/Cramps" class="mw-redirect" title="Cramps">cramps</a> and to improve function in daily activities by increasing range of motion.<sup id="cite_ref-2" class="reference"><a href="#cite_note-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-Medeiros_28–35_3-0" class="reference"><a href="#cite_note-Medeiros_28–35-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup> </p><p>In its most basic form, stretching is a natural and <a href="/wiki/Instinctive" class="mw-redirect" title="Instinctive">instinctive</a> activity; it is performed by <a href="/wiki/Human" title="Human">humans</a> and many other <a href="/wiki/Animal" title="Animal">animals</a>. It can be accompanied by <a href="/wiki/Yawn" title="Yawn">yawning</a>. Stretching often occurs instinctively after waking from <a href="/wiki/Sleep" title="Sleep">sleep</a>, after long periods of inactivity, or after exiting confined spaces and areas. In addition to vertebrates (e.g. mammals and birds), <a href="/wiki/Spider" title="Spider">spiders</a> have also been found to exhibit stretching.<sup id="cite_ref-4" class="reference"><a href="#cite_note-4"><span class="cite-bracket">[</span>4<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-5" class="reference"><a href="#cite_note-5"><span class="cite-bracket">[</span>5<span class="cite-bracket">]</span></a></sup> </p><p>Increasing flexibility through stretching is one of the basic tenets of <a href="/wiki/Physical_fitness" title="Physical fitness">physical fitness</a>. It is common for athletes to stretch before (for <a href="/wiki/Warming_up" title="Warming up">warming up</a>) and after exercise in an attempt to reduce risk of injury and increase performance.<sup id="cite_ref-prevention_6-0" class="reference"><a href="#cite_note-prevention-6"><span class="cite-bracket">[</span>6<span class="cite-bracket">]</span></a></sup> </p><p>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 <a href="/wiki/Hypermobility_(joints)" title="Hypermobility (joints)">hypermobility</a>, instability, or permanent damage to the <a href="/wiki/Tendons" class="mw-redirect" title="Tendons">tendons</a>, <a href="/wiki/Ligaments" class="mw-redirect" title="Ligaments">ligaments</a>, and <a href="/wiki/Muscle" title="Muscle">muscle</a> fiber.<sup id="cite_ref-ris_7-0" class="reference"><a href="#cite_note-ris-7"><span class="cite-bracket">[</span>7<span class="cite-bracket">]</span></a></sup> The physiological nature of stretching and theories about the effect of various techniques are therefore subject to heavy inquiry. </p><p>Although static stretching is part of some <a href="/wiki/Warming_up" title="Warming up">warm-up</a> routines, pre-exercise static stretching usually reduces an individual's overall muscular strength and maximal performance, regardless of an individual's age, sex, or training status.<sup id="cite_ref-8" class="reference"><a href="#cite_note-8"><span class="cite-bracket">[</span>8<span class="cite-bracket">]</span></a></sup> For this reason, an active dynamic warm-up is recommended before exercise in place of static stretching.<sup id="cite_ref-9" class="reference"><a href="#cite_note-9"><span class="cite-bracket">[</span>9<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-10" class="reference"><a href="#cite_note-10"><span class="cite-bracket">[</span>10<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-11" class="reference"><a href="#cite_note-11"><span class="cite-bracket">[</span>11<span class="cite-bracket">]</span></a></sup> </p> <meta property="mw:PageProp/toc" /> <div class="mw-heading mw-heading2"><h2 id="Physiology">Physiology</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=1" title="Edit section: Physiology"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Studies have shed light on the function, in stretching, of a large <a href="/wiki/Protein" title="Protein">protein</a> within the <a href="/wiki/Myofibrils" class="mw-redirect" title="Myofibrils">myofibrils</a> of skeletal muscles named <a href="/wiki/Titin" title="Titin">titin</a>.<sup id="cite_ref-12" class="reference"><a href="#cite_note-12"><span class="cite-bracket">[</span>12<span class="cite-bracket">]</span></a></sup> A study performed by Magid and Law demonstrated that the origin of passive muscle tension (which occurs during stretching) is actually within the <a href="/wiki/Myofibrils" class="mw-redirect" title="Myofibrils">myofibrils</a>, not extracellularly as had previously been supposed.<sup id="cite_ref-13" class="reference"><a href="#cite_note-13"><span class="cite-bracket">[</span>13<span class="cite-bracket">]</span></a></sup> Due to neurological safeguards against injury such as the <a href="/wiki/Golgi_tendon_reflex" title="Golgi tendon reflex">Golgi tendon reflex</a>, 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 the limit of its normal range of motion.<sup id="cite_ref-ris_7-1" class="reference"><a href="#cite_note-ris-7"><span class="cite-bracket">[</span>7<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading2"><h2 id="Psychology">Psychology</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=2" title="Edit section: Psychology"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Stretching has been recognized for its potential to positively influence both cognitive function and mood. Research indicates that engaging in stretching exercises may lead to a reduction in feelings of anxiety, depression, hostility, fatigue, and confusion, particularly among individuals with sedentary lifestyles. These improvements in mood have been observed to correlate with enhancements in cognitive function. For individuals who often spend prolonged periods engaged in sedentary activities, integrating stretching into their daily routines may prove beneficial. Doing so not only addresses physical tension but also promotes mental well-being. Regular stretching has been associated with decreased levels of anxiety and depression, alongside increased vigor, which could activate brain regions associated with improved cognitive abilities.<sup id="cite_ref-14" class="reference"><a href="#cite_note-14"><span class="cite-bracket">[</span>14<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading2"><h2 id="Types_of_stretches">Types of stretches</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=3" title="Edit section: Types of stretches"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Stretches can be either static or dynamic. Static stretches are performed while stationary and dynamic stretches involve movement of the muscle. Stretches can also be <a href="/wiki/Active_stretching" title="Active stretching">active</a> or passive, where active stretches use internal forces generated by the body to perform a stretch and passive stretches involve forces from external objects or people to perform the stretch.<sup id="cite_ref-15" class="reference"><a href="#cite_note-15"><span class="cite-bracket">[</span>15<span class="cite-bracket">]</span></a></sup> They can involve both passive and active components.<sup id="cite_ref-MIT_guide_16-0" class="reference"><a href="#cite_note-MIT_guide-16"><span class="cite-bracket">[</span>16<span class="cite-bracket">]</span></a></sup> </p> <ul class="gallery mw-gallery-traditional"> <li class="gallerybox" style="width: 235px"> <div class="thumb" style="width: 230px; height: 190px;"><span typeof="mw:File"><a href="/wiki/File:Suarez_stretch.JPG" class="mw-file-description" title="Football player Luis Suárez stretching prior to a match."><img alt="Football player Luis Suárez stretching prior to a match." src="//upload.wikimedia.org/wikipedia/commons/thumb/9/95/Suarez_stretch.JPG/200px-Suarez_stretch.JPG" decoding="async" width="200" height="156" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/9/95/Suarez_stretch.JPG/300px-Suarez_stretch.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/9/95/Suarez_stretch.JPG/400px-Suarez_stretch.JPG 2x" data-file-width="700" data-file-height="547" /></a></span></div> <div class="gallerytext">Football player <a href="/wiki/Luis_Su%C3%A1rez" title="Luis Suárez">Luis Suárez</a> stretching prior to a match.</div> </li> <li class="gallerybox" style="width: 235px"> <div class="thumb" style="width: 230px; height: 190px;"><span typeof="mw:File"><a href="/wiki/File:This_Is_How_We_Stretch_(2364465748).jpg" class="mw-file-description" title="Martin Brodeur stretching during warmups."><img alt="Martin Brodeur stretching during warmups." src="//upload.wikimedia.org/wikipedia/commons/thumb/8/82/This_Is_How_We_Stretch_%282364465748%29.jpg/200px-This_Is_How_We_Stretch_%282364465748%29.jpg" decoding="async" width="200" height="150" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/8/82/This_Is_How_We_Stretch_%282364465748%29.jpg/300px-This_Is_How_We_Stretch_%282364465748%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/8/82/This_Is_How_We_Stretch_%282364465748%29.jpg/400px-This_Is_How_We_Stretch_%282364465748%29.jpg 2x" data-file-width="2560" data-file-height="1920" /></a></span></div> <div class="gallerytext"><a href="/wiki/Martin_Brodeur" title="Martin Brodeur">Martin Brodeur</a> stretching during warmups.</div> </li> <li class="gallerybox" style="width: 235px"> <div class="thumb" style="width: 230px; height: 190px;"><span typeof="mw:File"><a href="/wiki/File:Bishop_Loughlin_Games_-_Armory_-_Track_%26_Field_(11609407975).jpg" class="mw-file-description" title="Assisted stretching may be performed when the athlete is unable to stretch optimally independently. For example, during cramping of the hamstrings, assistance in stretching out the muscles may help."><img alt="Assisted stretching may be performed when the athlete is unable to stretch optimally independently. For example, during cramping of the hamstrings, assistance in stretching out the muscles may help." src="//upload.wikimedia.org/wikipedia/commons/thumb/b/b6/Bishop_Loughlin_Games_-_Armory_-_Track_%26_Field_%2811609407975%29.jpg/200px-Bishop_Loughlin_Games_-_Armory_-_Track_%26_Field_%2811609407975%29.jpg" decoding="async" width="200" height="143" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/b/b6/Bishop_Loughlin_Games_-_Armory_-_Track_%26_Field_%2811609407975%29.jpg/300px-Bishop_Loughlin_Games_-_Armory_-_Track_%26_Field_%2811609407975%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/b/b6/Bishop_Loughlin_Games_-_Armory_-_Track_%26_Field_%2811609407975%29.jpg/400px-Bishop_Loughlin_Games_-_Armory_-_Track_%26_Field_%2811609407975%29.jpg 2x" data-file-width="3600" data-file-height="2571" /></a></span></div> <div class="gallerytext">Assisted stretching may be performed when the athlete is unable to stretch optimally independently. For example, during cramping of the hamstrings, assistance in stretching out the muscles may help.</div> </li> <li class="gallerybox" style="width: 235px"> <div class="thumb" style="width: 230px; height: 190px;"><span typeof="mw:File"><a href="/wiki/File:Fb1.jpg" class="mw-file-description" title="Yoga Asana stretching"><img alt="Yoga Asana stretching" src="//upload.wikimedia.org/wikipedia/commons/thumb/e/e7/Fb1.jpg/84px-Fb1.jpg" decoding="async" width="84" height="160" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/e/e7/Fb1.jpg/127px-Fb1.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/e/e7/Fb1.jpg/169px-Fb1.jpg 2x" data-file-width="338" data-file-height="640" /></a></span></div> <div class="gallerytext">Yoga <a href="/wiki/Asana" title="Asana">Asana</a> stretching</div> </li> <li class="gallerybox" style="width: 235px"> <div class="thumb" style="width: 230px; height: 190px;"><span typeof="mw:File"><a href="/wiki/File:Ovechkin_stretching_(3234686455).jpg" class="mw-file-description" title="Alex Ovechkin stretching groin"><img alt="Alex Ovechkin stretching groin" src="//upload.wikimedia.org/wikipedia/commons/thumb/f/f1/Ovechkin_stretching_%283234686455%29.jpg/176px-Ovechkin_stretching_%283234686455%29.jpg" decoding="async" width="176" height="160" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/f/f1/Ovechkin_stretching_%283234686455%29.jpg/265px-Ovechkin_stretching_%283234686455%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/f/f1/Ovechkin_stretching_%283234686455%29.jpg/353px-Ovechkin_stretching_%283234686455%29.jpg 2x" data-file-width="1877" data-file-height="1703" /></a></span></div> <div class="gallerytext"><a href="/wiki/Alex_Ovechkin" class="mw-redirect" title="Alex Ovechkin">Alex Ovechkin</a> stretching groin</div> </li> </ul> <div class="mw-heading mw-heading3"><h3 id="Dynamic_stretching">Dynamic stretching</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=4" title="Edit section: Dynamic stretching"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Dynamic stretching is a movement-based stretch aimed at increasing blood flow throughout the body while also loosening up the muscle fibers. Standard dynamic stretches typically involve slow and controlled active contraction of muscles. An example of such a dynamic stretch is lunges. Another form of dynamic stretching is ballistic stretching, which is an active stretch that involves bouncing or swinging back and forth at a high speed in order to take a muscle beyond its typical range of motion using momentum. Ballistic stretching can also be performed with tools such as resistance bands to increase the intention between sets in order to quickly warm-up the body.<sup id="cite_ref-17" class="reference"><a href="#cite_note-17"><span class="cite-bracket">[</span>17<span class="cite-bracket">]</span></a></sup> Ballistic stretching may cause damage to the joints.<sup id="cite_ref-MIT_guide_16-1" class="reference"><a href="#cite_note-MIT_guide-16"><span class="cite-bracket">[</span>16<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading3"><h3 id="Static_stretching">Static stretching</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=5" title="Edit section: Static stretching"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>The simplest static stretches are static–passive stretches, according to research findings. This brings the joint to its end range of motion and hold it there using external forces. There are more advanced forms of static stretching, such as proprioceptive neuromuscular facilitation (PNF), which involves both active muscle contractions and passive external forces.<sup id="cite_ref-prevention_6-1" class="reference"><a href="#cite_note-prevention-6"><span class="cite-bracket">[</span>6<span class="cite-bracket">]</span></a></sup><sup class="reference nowrap"><span title="Page / location: 42">: 42 </span></sup> PNF stretching utilizes an aspect of neuromuscular reeducation, which may yield better results than regular static stretching in terms of induced strength.<sup id="cite_ref-:0_18-0" class="reference"><a href="#cite_note-:0-18"><span class="cite-bracket">[</span>18<span class="cite-bracket">]</span></a></sup> PNF stretching may involve contracting either the antagonist muscles, agonist muscles, or both (CRAC).<sup id="cite_ref-19" class="reference"><a href="#cite_note-19"><span class="cite-bracket">[</span>19<span class="cite-bracket">]</span></a></sup> The efficacy of PNF stretching and its recommendation of use may be dependent on stretching-to-performance duration.<sup id="cite_ref-:0_18-1" class="reference"><a href="#cite_note-:0-18"><span class="cite-bracket">[</span>18<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading2"><h2 id="Effectiveness">Effectiveness</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=6" title="Edit section: Effectiveness"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:06_12_08_Roller_Dolls_003.jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/d/d4/06_12_08_Roller_Dolls_003.jpg/220px-06_12_08_Roller_Dolls_003.jpg" decoding="async" width="220" height="147" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/d/d4/06_12_08_Roller_Dolls_003.jpg/330px-06_12_08_Roller_Dolls_003.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/d/d4/06_12_08_Roller_Dolls_003.jpg/440px-06_12_08_Roller_Dolls_003.jpg 2x" data-file-width="640" data-file-height="427" /></a><figcaption>A <a href="/wiki/Roller_derby" title="Roller derby">roller derby</a> athlete stretching</figcaption></figure> <p>Stretching has been found both effective and ineffective based on its application for treatment. </p><p>Although many people engage in stretching before or after exercise, the medical evidence has shown this has no meaningful benefit in preventing specifically muscle soreness. It may reduce the lactic acid build up in the muscles, making the next workout more bearable.<sup id="cite_ref-coch_20-0" class="reference"><a href="#cite_note-coch-20"><span class="cite-bracket">[</span>20<span class="cite-bracket">]</span></a></sup> </p><p>Stretching does not appear to reduce the risk of injury during exercises, except perhaps a dynamic warm-up for runners. While running places extreme stress loads on the joints, static stretching can help to improve joint flexibility. However, this has not been proven to reduce risk of injury in the runners. A dynamic (stretching) warm up has been shown to help overall running performance.<sup id="cite_ref-21" class="reference"><a href="#cite_note-21"><span class="cite-bracket">[</span>21<span class="cite-bracket">]</span></a></sup> </p><p><a href="/wiki/Delayed_onset_muscle_soreness" title="Delayed onset muscle soreness">Delayed onset muscle soreness</a>, also known as DOMS, typically arises 48 hours after an exercise bout. Stretching before or after the exercise did not show any significant benefits in the onset of DOMS.<sup id="cite_ref-22" class="reference"><a href="#cite_note-22"><span class="cite-bracket">[</span>22<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading3"><h3 id="Effectiveness_of_dynamic_stretching">Effectiveness of dynamic stretching</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=7" title="Edit section: Effectiveness of dynamic stretching"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Ballistic stretching, a form of dynamic stretching, is likely to increase flexibility through a neurological mechanism. The stretched muscle is moved passively to the end range by an external force or agonist muscle: holding a muscle in this position might reduce muscle spindle sensitivity, with repeated stretch applied at the end range inhibiting the <a href="/wiki/Golgi_tendon_organ" title="Golgi tendon organ">Golgi tendon organ</a>.<sup id="cite_ref-23" class="reference"><a href="#cite_note-23"><span class="cite-bracket">[</span>23<span class="cite-bracket">]</span></a></sup> </p><p>Dynamic stretching, because it is movement-based, may not isolate the muscle group as well or have as intense of a stretch, but it is better at increasing the circulation of blood flow throughout the body, which in turn increases the amount of oxygen able to be used for athletic performance. This type of stretching has shown better results on athletic performances of power and speed when compared to static stretching.<sup id="cite_ref-24" class="reference"><a href="#cite_note-24"><span class="cite-bracket">[</span>24<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading3"><h3 id="Effectiveness_of_static_stretching">Effectiveness of static stretching</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=8" title="Edit section: Effectiveness of static stretching"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Static stretching is better at creating a more intense stretch because it is able to isolate a muscle group better.<sup id="cite_ref-25" class="reference"><a href="#cite_note-25"><span class="cite-bracket">[</span>25<span class="cite-bracket">]</span></a></sup> But this intensity of stretching may hinder one's athletic performance because the muscle is being overstretched while held in this position and, once the tension is released, the muscle will tend to tighten up and may actually become weaker than it was previously.<sup id="cite_ref-26" class="reference"><a href="#cite_note-26"><span class="cite-bracket">[</span>26<span class="cite-bracket">]</span></a></sup> It has been shown in high level athletes, such as gymnasts, after performing a static stretching routine that it has a negative effect. The gymnasts lost the ability to jump vertically as high as prior as well as no improvement in their straddle jump or flexibility.<sup id="cite_ref-27" class="reference"><a href="#cite_note-27"><span class="cite-bracket">[</span>27<span class="cite-bracket">]</span></a></sup> Also, the longer the duration of static stretching, the more exhausted the muscle becomes. This type of stretching has been shown to have negative results on athletic performance within the categories of power and speed.<sup id="cite_ref-28" class="reference"><a href="#cite_note-28"><span class="cite-bracket">[</span>28<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-29" class="reference"><a href="#cite_note-29"><span class="cite-bracket">[</span>29<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-pmid21659901_30-0" class="reference"><a href="#cite_note-pmid21659901-30"><span class="cite-bracket">[</span>30<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-31" class="reference"><a href="#cite_note-31"><span class="cite-bracket">[</span>31<span class="cite-bracket">]</span></a></sup> However, to be able to do usual daily activities, a certain amount of range of motion is needed from each muscle. For example, the calf muscles are one of the muscle groups that have the most need for adequate flexibility since they are deeply related to normal lower limb function. When the goal is to increase flexibility, the most commonly used technique is stretching. Chronic static stretching was shown to increase range of motion of <a href="/wiki/Dorsiflexion" class="mw-redirect" title="Dorsiflexion">Dorsiflexion</a> or bringing one's foot closer to their shin by an average of 5.17 degrees in healthy individuals versus 3.77 degrees when solely using ballistic stretching.<sup id="cite_ref-Medeiros_28–35_3-1" class="reference"><a href="#cite_note-Medeiros_28–35-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup> While static stretching is shown to decrease power and speed in higher level athletes, when it comes to the older population who live more sedentary lifestyles static stretching has been shown to increase muscles strength and power.<sup id="cite_ref-32" class="reference"><a href="#cite_note-32"><span class="cite-bracket">[</span>32<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading4"><h4 id="Dynamic_versus_Static:_Flexibility_and_Performance">Dynamic versus Static: Flexibility and Performance</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=9" title="Edit section: Dynamic versus Static: Flexibility and Performance"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Both dynamic and static stretching have been shown to have a positive impact on flexibility over time by increasing muscle and joint elasticity, thus increasing the depth and range of motion an athlete is able to reach.<sup id="cite_ref-:1_33-0" class="reference"><a href="#cite_note-:1-33"><span class="cite-bracket">[</span>33<span class="cite-bracket">]</span></a></sup> This is evident in the experiment "Acute effects of duration on sprint performance of adolescent football players".<sup id="cite_ref-:1_33-1" class="reference"><a href="#cite_note-:1-33"><span class="cite-bracket">[</span>33<span class="cite-bracket">]</span></a></sup> In this experiment, football players were put through different stretching durations of static and dynamic stretching to test their effects. They were tested on maximum sprinting ability and overall change in flexibility. Both static and dynamic stretching had a positive impact on flexibility but, whereas dynamic stretching had no impact on sprint times, static stretching had a negative result, worsening the time the participants were able to sprint the distance in.<sup id="cite_ref-34" class="reference"><a href="#cite_note-34"><span class="cite-bracket">[</span>34<span class="cite-bracket">]</span></a></sup> </p> <ul class="gallery mw-gallery-packed"> <li class="gallerybox" style="width: 182.66666666667px"> <div class="thumb" style="width: 180.66666666667px;"><span typeof="mw:File"><a href="/wiki/File:Giraffa_reticulata_64831465.jpg" class="mw-file-description" title="A stretching giraffe"><img alt="A stretching giraffe" src="//upload.wikimedia.org/wikipedia/commons/thumb/9/9d/Giraffa_reticulata_64831465.jpg/271px-Giraffa_reticulata_64831465.jpg" decoding="async" width="181" height="120" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/9/9d/Giraffa_reticulata_64831465.jpg/407px-Giraffa_reticulata_64831465.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/9/9d/Giraffa_reticulata_64831465.jpg/542px-Giraffa_reticulata_64831465.jpg 2x" data-file-width="2048" data-file-height="1360" /></a></span></div> <div class="gallerytext">A stretching <a href="/wiki/Giraffe" title="Giraffe">giraffe</a></div> </li> <li class="gallerybox" style="width: 162px"> <div class="thumb" style="width: 160px;"><span typeof="mw:File"><a href="/wiki/File:Young_Red_Fox_stretching.jpg" class="mw-file-description" title="A stretching red fox"><img alt="A stretching red fox" src="//upload.wikimedia.org/wikipedia/commons/thumb/a/a2/Young_Red_Fox_stretching.jpg/240px-Young_Red_Fox_stretching.jpg" decoding="async" width="160" height="120" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/a/a2/Young_Red_Fox_stretching.jpg/360px-Young_Red_Fox_stretching.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/a/a2/Young_Red_Fox_stretching.jpg/480px-Young_Red_Fox_stretching.jpg 2x" data-file-width="4000" data-file-height="3000" /></a></span></div> <div class="gallerytext">A stretching <a href="/wiki/Red_fox" title="Red fox">red fox</a></div> </li> <li class="gallerybox" style="width: 182px"> <div class="thumb" style="width: 180px;"><span typeof="mw:File"><a href="/wiki/File:Stretching_(3779422604).jpg" class="mw-file-description" title="A stretching wolf"><img alt="A stretching wolf" src="//upload.wikimedia.org/wikipedia/commons/thumb/8/88/Stretching_%283779422604%29.jpg/270px-Stretching_%283779422604%29.jpg" decoding="async" width="180" height="120" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/8/88/Stretching_%283779422604%29.jpg/405px-Stretching_%283779422604%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/8/88/Stretching_%283779422604%29.jpg/540px-Stretching_%283779422604%29.jpg 2x" data-file-width="3504" data-file-height="2336" /></a></span></div> <div class="gallerytext">A stretching <a href="/wiki/Wolf" title="Wolf">wolf</a></div> </li> <li class="gallerybox" style="width: 184.66666666667px"> <div class="thumb" style="width: 182.66666666667px;"><span typeof="mw:File"><a href="/wiki/File:Coyote_Stretching_(6811853436).jpg" class="mw-file-description" title="A stretching coyote"><img alt="A stretching coyote" src="//upload.wikimedia.org/wikipedia/commons/thumb/8/83/Coyote_Stretching_%286811853436%29.jpg/274px-Coyote_Stretching_%286811853436%29.jpg" decoding="async" width="183" height="120" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/8/83/Coyote_Stretching_%286811853436%29.jpg/411px-Coyote_Stretching_%286811853436%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/8/83/Coyote_Stretching_%286811853436%29.jpg/548px-Coyote_Stretching_%286811853436%29.jpg 2x" data-file-width="4124" data-file-height="2712" /></a></span></div> <div class="gallerytext">A stretching <a href="/wiki/Coyote" title="Coyote">coyote</a></div> </li> </ul> <div class="mw-heading mw-heading2"><h2 id="See_also">See also</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=10" title="Edit section: See also"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <ul><li><a href="/wiki/BOSU" title="BOSU">BOSU</a></li> <li><a href="/wiki/Foam_roller" title="Foam roller">Foam roller</a></li></ul> <div class="mw-heading mw-heading2"><h2 id="References">References</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=11" title="Edit section: References"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <style data-mw-deduplicate="TemplateStyles:r1239543626">.mw-parser-output .reflist{margin-bottom:0.5em;list-style-type:decimal}@media screen{.mw-parser-output .reflist{font-size:90%}}.mw-parser-output .reflist .references{font-size:100%;margin-bottom:0;list-style-type:inherit}.mw-parser-output .reflist-columns-2{column-width:30em}.mw-parser-output .reflist-columns-3{column-width:25em}.mw-parser-output .reflist-columns{margin-top:0.3em}.mw-parser-output .reflist-columns ol{margin-top:0}.mw-parser-output .reflist-columns li{page-break-inside:avoid;break-inside:avoid-column}.mw-parser-output .reflist-upper-alpha{list-style-type:upper-alpha}.mw-parser-output .reflist-upper-roman{list-style-type:upper-roman}.mw-parser-output .reflist-lower-alpha{list-style-type:lower-alpha}.mw-parser-output .reflist-lower-greek{list-style-type:lower-greek}.mw-parser-output .reflist-lower-roman{list-style-type:lower-roman}</style><div class="reflist reflist-columns references-column-width" style="column-width: 30em;"> <ol class="references"> <li id="cite_note-1"><span class="mw-cite-backlink"><b><a href="#cite_ref-1">^</a></b></span> <span class="reference-text"><style data-mw-deduplicate="TemplateStyles:r1238218222">.mw-parser-output cite.citation{font-style:inherit;word-wrap:break-word}.mw-parser-output .citation q{quotes:"\"""\"""'""'"}.mw-parser-output .citation:target{background-color:rgba(0,127,255,0.133)}.mw-parser-output .id-lock-free.id-lock-free a{background:url("//upload.wikimedia.org/wikipedia/commons/6/65/Lock-green.svg")right 0.1em center/9px no-repeat}.mw-parser-output .id-lock-limited.id-lock-limited a,.mw-parser-output .id-lock-registration.id-lock-registration a{background:url("//upload.wikimedia.org/wikipedia/commons/d/d6/Lock-gray-alt-2.svg")right 0.1em center/9px no-repeat}.mw-parser-output .id-lock-subscription.id-lock-subscription a{background:url("//upload.wikimedia.org/wikipedia/commons/a/aa/Lock-red-alt-2.svg")right 0.1em center/9px no-repeat}.mw-parser-output .cs1-ws-icon a{background:url("//upload.wikimedia.org/wikipedia/commons/4/4c/Wikisource-logo.svg")right 0.1em center/12px no-repeat}body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-free a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-limited a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-registration a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-subscription a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .cs1-ws-icon a{background-size:contain;padding:0 1em 0 0}.mw-parser-output .cs1-code{color:inherit;background:inherit;border:none;padding:inherit}.mw-parser-output .cs1-hidden-error{display:none;color:var(--color-error,#d33)}.mw-parser-output .cs1-visible-error{color:var(--color-error,#d33)}.mw-parser-output .cs1-maint{display:none;color:#085;margin-left:0.3em}.mw-parser-output .cs1-kern-left{padding-left:0.2em}.mw-parser-output .cs1-kern-right{padding-right:0.2em}.mw-parser-output .citation .mw-selflink{font-weight:inherit}@media screen{.mw-parser-output .cs1-format{font-size:95%}html.skin-theme-clientpref-night .mw-parser-output .cs1-maint{color:#18911f}}@media screen and (prefers-color-scheme:dark){html.skin-theme-clientpref-os .mw-parser-output .cs1-maint{color:#18911f}}</style><cite id="CITEREFWeerapongHumeKolt2004" class="citation journal cs1">Weerapong P, <a href="/wiki/Patria_Hume" title="Patria Hume">Hume PA</a>, Kolt GS (2004). "Stretching: Mechanisms and Benefits for Sports Performance and Injury Prevention". <i>Physical Therapy Reviews</i>. <b>9</b> (4): 189–206. <a href="/wiki/Doi_(identifier)" class="mw-redirect" title="Doi (identifier)">doi</a>:<a rel="nofollow" class="external text" href="https://doi.org/10.1179%2F108331904225007078">10.1179/108331904225007078</a>. <a href="/wiki/Hdl_(identifier)" class="mw-redirect" title="Hdl (identifier)">hdl</a>:<span class="id-lock-free" title="Freely accessible"><a rel="nofollow" class="external text" href="https://hdl.handle.net/10292%2F15115">10292/15115</a></span>. <a href="/wiki/S2CID_(identifier)" class="mw-redirect" title="S2CID (identifier)">S2CID</a> <a rel="nofollow" class="external text" href="https://api.semanticscholar.org/CorpusID:71435119">71435119</a>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=Physical+Therapy+Reviews&rft.atitle=Stretching%3A+Mechanisms+and+Benefits+for+Sports+Performance+and+Injury+Prevention&rft.volume=9&rft.issue=4&rft.pages=189-206&rft.date=2004&rft_id=info%3Ahdl%2F10292%2F15115&rft_id=https%3A%2F%2Fapi.semanticscholar.org%2FCorpusID%3A71435119%23id-name%3DS2CID&rft_id=info%3Adoi%2F10.1179%2F108331904225007078&rft.aulast=Weerapong&rft.aufirst=Pornratshanee&rft.au=Hume%2C+Patria+A.&rft.au=Kolt%2C+Gregory+S.&rfr_id=info%3Asid%2Fen.wikipedia.org%3AStretching" class="Z3988"></span></span> </li> <li id="cite_note-2"><span class="mw-cite-backlink"><b><a href="#cite_ref-2">^</a></b></span> <span class="reference-text">Dagenais, Marc (December 2011) <a rel="nofollow" class="external text" href="http://www.softballperformance.com/softball-training-tips-do-you-know-how-to-stretch/">Softball Training Tips – Do you know how to stretch?</a> <a rel="nofollow" class="external text" href="https://web.archive.org/web/20160831034626/http://www.softballperformance.com/softball-training-tips-do-you-know-how-to-stretch/">Archived</a> August 31, 2016, at the <a href="/wiki/Wayback_Machine" title="Wayback Machine">Wayback Machine</a> softballperformance.com</span> </li> <li id="cite_note-Medeiros_28–35-3"><span class="mw-cite-backlink">^ <a href="#cite_ref-Medeiros_28–35_3-0"><sup><i><b>a</b></i></sup></a> <a href="#cite_ref-Medeiros_28–35_3-1"><sup><i><b>b</b></i></sup></a></span> <span class="reference-text"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFMedeirosMartini2018" class="citation journal cs1">Medeiros DM, Martini TF (March 2018). 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href="#cite_ref-:1_33-0"><sup><i><b>a</b></i></sup></a> <a href="#cite_ref-:1_33-1"><sup><i><b>b</b></i></sup></a></span> <span class="reference-text"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFIatridou2018" class="citation web cs1">Iatridou G (2018). <a rel="nofollow" class="external text" href="https://d1wqtxts1xzle7.cloudfront.net/107035547/Acute-effects-of-stretching-duration-on-sprint-performance-of-adolescent-football-players-v8i1-libre.pdf?1698671624=&response-content-disposition=inline%3B+filename%3DAcute_effects_of_stretching_duration_on.pdf&Expires=1713544013&Signature=eci11KKU1KFBTx-W1pH0KdLfBg-sCoFLdmUgenX1Rkswg3E445-uPcwH~0nVHa~nbvRzVkwt11yiaw5r2XV1wLoro~5RnjWKMwudl9JiWuoHTOgI3pwePm9g1UzEH9VWx9fvT0jrtq~XCWzFoEw1kM~lRQLFm75zE0iUAquo5AuwE5Meru7zvyY8U3RBqLMSwepHI5miAjY9SbnpfYWt1yD6BnldSMYrRFaDRlPqQ5RyIGmAH4EMcLhCQSDTMv2bsLW~b3ncjZt-NCbhrtYOBk4POTSZhX897vJsBI5FcbDNcw~HjT2-n-nrGUgg0m9G0pbjVnStlDLxSsq08lcGHQ__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA">"Acute effects of duration on sprint performance of adolescent football players"</a> <span class="cs1-format">(PDF)</span>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Abook&rft.genre=unknown&rft.btitle=Acute+effects+of+duration+on+sprint+performance+of+adolescent+football+players&rft.date=2018&rft.aulast=Iatridou&rft.aufirst=Georgia&rft_id=https%3A%2F%2Fd1wqtxts1xzle7.cloudfront.net%2F107035547%2FAcute-effects-of-stretching-duration-on-sprint-performance-of-adolescent-football-players-v8i1-libre.pdf%3F1698671624%3D%26response-content-disposition%3Dinline%253B%2Bfilename%253DAcute_effects_of_stretching_duration_on.pdf%26Expires%3D1713544013%26Signature%3Deci11KKU1KFBTx-W1pH0KdLfBg-sCoFLdmUgenX1Rkswg3E445-uPcwH~0nVHa~nbvRzVkwt11yiaw5r2XV1wLoro~5RnjWKMwudl9JiWuoHTOgI3pwePm9g1UzEH9VWx9fvT0jrtq~XCWzFoEw1kM~lRQLFm75zE0iUAquo5AuwE5Meru7zvyY8U3RBqLMSwepHI5miAjY9SbnpfYWt1yD6BnldSMYrRFaDRlPqQ5RyIGmAH4EMcLhCQSDTMv2bsLW~b3ncjZt-NCbhrtYOBk4POTSZhX897vJsBI5FcbDNcw~HjT2-n-nrGUgg0m9G0pbjVnStlDLxSsq08lcGHQ__%26Key-Pair-Id%3DAPKAJLOHF5GGSLRBV4ZA&rfr_id=info%3Asid%2Fen.wikipedia.org%3AStretching" class="Z3988"></span></span> </li> <li id="cite_note-34"><span class="mw-cite-backlink"><b><a href="#cite_ref-34">^</a></b></span> <span class="reference-text"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFParadisisPappasTheodorouZacharogiannis2014" class="citation journal cs1">Paradisis GP, Pappas PT, Theodorou AS, Zacharogiannis EG, Skordilis EK, Smirniotou AS (January 2014). <a rel="nofollow" class="external text" href="https://doi.org/10.1519%2FJSC.0b013e318295d2fb">"Effects of Static and Dynamic Stretching on Sprint and Jump Performance in Boys and Girls"</a>. <i>Journal of Strength and Conditioning Research</i>. <b>28</b> (1): 154–160. <a href="/wiki/Doi_(identifier)" class="mw-redirect" title="Doi (identifier)">doi</a>:<span class="id-lock-free" title="Freely accessible"><a rel="nofollow" class="external text" href="https://doi.org/10.1519%2FJSC.0b013e318295d2fb">10.1519/JSC.0b013e318295d2fb</a></span>. <a href="/wiki/PMID_(identifier)" class="mw-redirect" title="PMID (identifier)">PMID</a> <a rel="nofollow" class="external text" href="https://pubmed.ncbi.nlm.nih.gov/23591944">23591944</a>. <a href="/wiki/S2CID_(identifier)" class="mw-redirect" title="S2CID (identifier)">S2CID</a> <a rel="nofollow" class="external text" href="https://api.semanticscholar.org/CorpusID:21879729">21879729</a>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=Journal+of+Strength+and+Conditioning+Research&rft.atitle=Effects+of+Static+and+Dynamic+Stretching+on+Sprint+and+Jump+Performance+in+Boys+and+Girls&rft.volume=28&rft.issue=1&rft.pages=154-160&rft.date=2014-01&rft_id=https%3A%2F%2Fapi.semanticscholar.org%2FCorpusID%3A21879729%23id-name%3DS2CID&rft_id=info%3Apmid%2F23591944&rft_id=info%3Adoi%2F10.1519%2FJSC.0b013e318295d2fb&rft.aulast=Paradisis&rft.aufirst=Giorgos+P.&rft.au=Pappas%2C+Panagiotis+T.&rft.au=Theodorou%2C+Apostolos+S.&rft.au=Zacharogiannis%2C+Elias+G.&rft.au=Skordilis%2C+Emmanouil+K.&rft.au=Smirniotou%2C+Athanasia+S.&rft_id=https%3A%2F%2Fdoi.org%2F10.1519%252FJSC.0b013e318295d2fb&rfr_id=info%3Asid%2Fen.wikipedia.org%3AStretching" class="Z3988"></span></span> </li> </ol></div> <div class="mw-heading mw-heading2"><h2 id="Further_reading">Further reading</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=12" title="Edit section: Further reading"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <ul><li><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFAndersen_JC2005" class="citation journal cs1">Andersen JC (2005). <a rel="nofollow" class="external text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267">"Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk"</a>. <i>Journal of Athletic Training</i>. <b>40</b> (3): 218–220. <a href="/wiki/PMC_(identifier)" class="mw-redirect" title="PMC (identifier)">PMC</a> <span class="id-lock-free" title="Freely accessible"><a rel="nofollow" class="external text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267">1250267</a></span>. <a href="/wiki/PMID_(identifier)" class="mw-redirect" title="PMID (identifier)">PMID</a> <a rel="nofollow" class="external text" href="https://pubmed.ncbi.nlm.nih.gov/16284645">16284645</a>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=Journal+of+Athletic+Training&rft.atitle=Stretching+Before+and+After+Exercise%3A+Effect+on+Muscle+Soreness+and+Injury+Risk&rft.volume=40&rft.issue=3&rft.pages=218-220&rft.date=2005&rft_id=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC1250267%23id-name%3DPMC&rft_id=info%3Apmid%2F16284645&rft.au=Andersen+JC&rft_id=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC1250267&rfr_id=info%3Asid%2Fen.wikipedia.org%3AStretching" class="Z3988"></span></li> <li>Anderson, Bob (2010). <i><a rel="nofollow" class="external text" href="https://archive.org/details/stretching00ande">Stretching: 30th Anniversary Edition</a></i>. Shelter Publications.</li> <li><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFCheung_Karoline,_Hume_Patria_A.,_Maxwell_Linda2003" class="citation journal cs1">Cheung Karoline, Hume Patria A., Maxwell Linda (2003). "Delayed Onset Muscle Soreness: Treatment Strategies and Performance Factors". <i>Sports Medicine</i>. <b>33</b> (2): 145–164. <a href="/wiki/Doi_(identifier)" class="mw-redirect" title="Doi (identifier)">doi</a>:<a rel="nofollow" class="external text" href="https://doi.org/10.2165%2F00007256-200333020-00005">10.2165/00007256-200333020-00005</a>. <a href="/wiki/PMID_(identifier)" class="mw-redirect" title="PMID (identifier)">PMID</a> <a rel="nofollow" class="external text" href="https://pubmed.ncbi.nlm.nih.gov/12617692">12617692</a>. <a href="/wiki/S2CID_(identifier)" class="mw-redirect" title="S2CID (identifier)">S2CID</a> <a rel="nofollow" class="external text" href="https://api.semanticscholar.org/CorpusID:26525519">26525519</a>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=Sports+Medicine&rft.atitle=Delayed+Onset+Muscle+Soreness%3A+Treatment+Strategies+and+Performance+Factors&rft.volume=33&rft.issue=2&rft.pages=145-164&rft.date=2003&rft_id=https%3A%2F%2Fapi.semanticscholar.org%2FCorpusID%3A26525519%23id-name%3DS2CID&rft_id=info%3Apmid%2F12617692&rft_id=info%3Adoi%2F10.2165%2F00007256-200333020-00005&rft.au=Cheung+Karoline%2C+Hume+Patria+A.%2C+Maxwell+Linda&rfr_id=info%3Asid%2Fen.wikipedia.org%3AStretching" class="Z3988"></span><span class="cs1-maint citation-comment"><code class="cs1-code">{{<a href="/wiki/Template:Cite_journal" title="Template:Cite journal">cite journal</a>}}</code>: CS1 maint: multiple names: authors list (<a href="/wiki/Category:CS1_maint:_multiple_names:_authors_list" title="Category:CS1 maint: multiple names: authors list">link</a>)</span></li> <li><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFIatridouDionyssiotisPapathanasiouKapetanakis2018" class="citation journal cs1">Iatridou G, Dionyssiotis Y, Papathanasiou J, Kapetanakis S, Galitsanos S (2018). <a rel="nofollow" class="external text" href="https://www.mltj.online/wp-content/uploads/2019/02/Acute-effects-of-stretching-duration-on-sprint-performance-of-adolescent-football-players-v8i1.pdf">"Acute effects of stretching duration on sprint performance of adolescent football players"</a> <span class="cs1-format">(PDF)</span>. <i>Muscles, Ligaments and Tendons Journal</i>. <b>8</b> (1): 37–42. <a href="/wiki/Doi_(identifier)" class="mw-redirect" title="Doi (identifier)">doi</a>:<a rel="nofollow" class="external text" href="https://doi.org/10.32098%2Fmltj.01.2018.06">10.32098/mltj.01.2018.06</a>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=Muscles%2C+Ligaments+and+Tendons+Journal&rft.atitle=Acute+effects+of+stretching+duration+on+sprint+performance+of+adolescent+football+players&rft.volume=8&rft.issue=1&rft.pages=37-42&rft.date=2018&rft_id=info%3Adoi%2F10.32098%2Fmltj.01.2018.06&rft.aulast=Iatridou&rft.aufirst=Georgia&rft.au=Dionyssiotis%2C+Yannis&rft.au=Papathanasiou%2C+Jannis&rft.au=Kapetanakis%2C+Stylianos&rft.au=Galitsanos%2C+Symeon&rft_id=https%3A%2F%2Fwww.mltj.online%2Fwp-content%2Fuploads%2F2019%2F02%2FAcute-effects-of-stretching-duration-on-sprint-performance-of-adolescent-football-players-v8i1.pdf&rfr_id=info%3Asid%2Fen.wikipedia.org%3AStretching" class="Z3988"></span></li> <li><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFLaRocheConnolly2006" class="citation journal cs1">LaRoche D, Connolly DA (2006). "Effects of Stretching on Passive Muscle Tension and Response to Eccentric Exercise". <i>American Journal of Sports Medicine</i>. <b>34</b> (6): 1000–1007. <a href="/wiki/Doi_(identifier)" class="mw-redirect" title="Doi (identifier)">doi</a>:<a rel="nofollow" class="external text" href="https://doi.org/10.1177%2F0363546505284238">10.1177/0363546505284238</a>. <a href="/wiki/PMID_(identifier)" class="mw-redirect" title="PMID (identifier)">PMID</a> <a rel="nofollow" class="external text" href="https://pubmed.ncbi.nlm.nih.gov/16476913">16476913</a>. <a href="/wiki/S2CID_(identifier)" class="mw-redirect" title="S2CID (identifier)">S2CID</a> <a rel="nofollow" class="external text" href="https://api.semanticscholar.org/CorpusID:41324143">41324143</a>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=American+Journal+of+Sports+Medicine&rft.atitle=Effects+of+Stretching+on+Passive+Muscle+Tension+and+Response+to+Eccentric+Exercise&rft.volume=34&rft.issue=6&rft.pages=1000-1007&rft.date=2006&rft_id=https%3A%2F%2Fapi.semanticscholar.org%2FCorpusID%3A41324143%23id-name%3DS2CID&rft_id=info%3Apmid%2F16476913&rft_id=info%3Adoi%2F10.1177%2F0363546505284238&rft.aulast=LaRoche&rft.aufirst=D&rft.au=Connolly%2C+DA&rfr_id=info%3Asid%2Fen.wikipedia.org%3AStretching" class="Z3988"></span></li> <li><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFShrier2005" class="citation journal cs1">Shrier I (March 2005). "When and Whom to Stretch?: Gauging the Benefits and Drawbacks for Individual Patients". <i>The Physician and Sportsmedicine</i>. <b>33</b> (3): 22–26. <a href="/wiki/Doi_(identifier)" class="mw-redirect" title="Doi (identifier)">doi</a>:<a rel="nofollow" class="external text" href="https://doi.org/10.3810%2Fpsm.2005.03.61">10.3810/psm.2005.03.61</a>. <a href="/wiki/PMID_(identifier)" class="mw-redirect" title="PMID (identifier)">PMID</a> <a rel="nofollow" class="external text" href="https://pubmed.ncbi.nlm.nih.gov/20086352">20086352</a>. <a href="/wiki/S2CID_(identifier)" class="mw-redirect" title="S2CID (identifier)">S2CID</a> <a rel="nofollow" class="external text" href="https://api.semanticscholar.org/CorpusID:9911503">9911503</a>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=The+Physician+and+Sportsmedicine&rft.atitle=When+and+Whom+to+Stretch%3F%3A+Gauging+the+Benefits+and+Drawbacks+for+Individual+Patients&rft.volume=33&rft.issue=3&rft.pages=22-26&rft.date=2005-03&rft_id=https%3A%2F%2Fapi.semanticscholar.org%2FCorpusID%3A9911503%23id-name%3DS2CID&rft_id=info%3Apmid%2F20086352&rft_id=info%3Adoi%2F10.3810%2Fpsm.2005.03.61&rft.aulast=Shrier&rft.aufirst=Ian&rfr_id=info%3Asid%2Fen.wikipedia.org%3AStretching" class="Z3988"></span></li></ul> <div class="mw-heading mw-heading2"><h2 id="External_links">External links</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Stretching&action=edit&section=13" title="Edit section: External links"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <ul><li><span class="noviewer" typeof="mw:File"><a href="/wiki/File:Commons-logo.svg" class="mw-file-description"><img alt="" src="//upload.wikimedia.org/wikipedia/en/thumb/4/4a/Commons-logo.svg/12px-Commons-logo.svg.png" decoding="async" width="12" height="16" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/en/thumb/4/4a/Commons-logo.svg/18px-Commons-logo.svg.png 1.5x, //upload.wikimedia.org/wikipedia/en/thumb/4/4a/Commons-logo.svg/24px-Commons-logo.svg.png 2x" data-file-width="1024" data-file-height="1376" /></a></span> Media related to <a href="https://commons.wikimedia.org/wiki/Category:Stretching" class="extiw" title="commons:Category:Stretching">Stretching</a> at Wikimedia Commons</li></ul> <div class="navbox-styles"><style data-mw-deduplicate="TemplateStyles:r1129693374">.mw-parser-output .hlist dl,.mw-parser-output .hlist ol,.mw-parser-output .hlist ul{margin:0;padding:0}.mw-parser-output .hlist dd,.mw-parser-output .hlist dt,.mw-parser-output .hlist li{margin:0;display:inline}.mw-parser-output .hlist.inline,.mw-parser-output .hlist.inline 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</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%">Source</th><td class="navbox-list-with-group navbox-list navbox-even hlist" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Active_stretching" title="Active stretching">Active stretching</a></li> <li><a href="/wiki/Passive_stretching" class="mw-redirect" title="Passive stretching">Passive stretching</a></li></ul> </div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%">Motion</th><td class="navbox-list-with-group navbox-list navbox-odd hlist" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/Static_stretching" class="mw-redirect" title="Static stretching">Static stretching</a></li> <li><a href="/wiki/Dynamic_stretching" class="mw-redirect" title="Dynamic stretching">Dynamic stretching</a></li></ul> </div></td></tr></tbody></table></div> <div class="navbox-styles"><link rel="mw-deduplicated-inline-style" 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href="/wiki/Climbing" title="Climbing">Climbing</a></li> <li><a href="/wiki/Cross-training" title="Cross-training">Cross-training</a></li> <li><a href="/wiki/Interval_training" title="Interval training">Interval training</a></li> <li><a href="/wiki/Muscle_hypertrophy" title="Muscle hypertrophy">Muscle hypertrophy</a></li> <li><a href="/wiki/Outdoor_fitness" title="Outdoor fitness">Outdoor fitness</a></li> <li><a href="/wiki/Physical_therapy" title="Physical therapy">Physical therapy</a></li> <li><a class="mw-selflink selflink">Stretching</a></li> <li><a href="/wiki/Yoga_as_exercise" title="Yoga as exercise">Yoga</a></li></ul> </div></td></tr></tbody></table><div></div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%">Related</th><td class="navbox-list-with-group navbox-list navbox-even hlist" style="width:100%;padding:0"><div style="padding:0 0.25em"> <ul><li><a href="/wiki/History_of_physical_training_and_fitness" title="History of physical training and fitness">History</a></li> <li><a href="/wiki/Epigenetics_of_physical_exercise" title="Epigenetics of physical exercise">Epigenetics</a></li> <li><a href="/wiki/Exercise_and_music" title="Exercise and music">Exercise and music</a></li> <li><a href="/wiki/Exercise_equipment" title="Exercise equipment">Exercise equipment</a></li> <li><a href="/wiki/Exercise_physiology" title="Exercise physiology">Exercise physiology</a> <ul><li><a href="/wiki/Neurobiological_effects_of_physical_exercise" title="Neurobiological effects of physical exercise">Neurobiological effects</a></li></ul></li> <li><a href="/wiki/Exercise_mimetic" title="Exercise mimetic">Exercise mimetic</a></li> <li><a href="/wiki/Exercise_trends" title="Exercise trends">Exercise trends</a></li> <li><a href="/wiki/Fitness_app" title="Fitness app">Fitness app</a></li> <li><a href="/wiki/Fitness_culture" title="Fitness culture">Fitness culture</a></li> <li><a href="/wiki/Outline_of_exercise" title="Outline of exercise">Outline of exercise</a></li> <li><a href="/wiki/Physical_culture" title="Physical culture">Physical culture</a></li> <li><a href="/wiki/Physical_fitness" title="Physical fitness">Physical fitness</a></li></ul> </div></td></tr><tr><td class="navbox-abovebelow" colspan="2"><div><span class="noviewer" typeof="mw:File"><span title="Category"><img alt="" src="//upload.wikimedia.org/wikipedia/en/thumb/9/96/Symbol_category_class.svg/16px-Symbol_category_class.svg.png" decoding="async" width="16" height="16" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/en/thumb/9/96/Symbol_category_class.svg/23px-Symbol_category_class.svg.png 1.5x, //upload.wikimedia.org/wikipedia/en/thumb/9/96/Symbol_category_class.svg/31px-Symbol_category_class.svg.png 2x" data-file-width="180" data-file-height="185" /></span></span> <a href="/wiki/Category:Physical_exercise" title="Category:Physical exercise">Category</a></div></td></tr></tbody></table></div> <div class="navbox-styles"><link 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