Stretching - Technogym Multipla Benutzerhandbuch

2.2 Stretching

Physical fitness is the result of a balance of three components: cardiovascular
efficiency, strength and flexibility. The type of training which improves muscle
flexibility is called stretching. Stretching reduces muscle tension, gives greater
mobility, helps prevent injury and improves sporting performance and posture.
There are two main methods of performing stretching exercises: isolation and
integration. Isolation exercises are those more commonly used and target a
single muscle at a time; integration exercises require the assistance of an
instructor and consist of special postures which stretch an entire "chain" of
muscles rather than a single muscle at a time.
To perform isolation exercises properly, study the illustration carefully and
make sure all the parts of your body are positioned correctly. Correct stretching
technique involves gradually reaching the point where you feel tension,
concentrating your attention on the muscles that are being stretched.
The main factors affecting muscle flexibility are the intensity and duration of
the stretching exercise. Low intensity stretching for longer periods gives more
lasting results (plastic deformations). You should also be careful about how
quickly you get into position: an overly abrupt movement may stimulate a
defense reflex, which can cause micro-tears in the muscle fibres, resulting in
the scarring of the muscle tissue and loss of flexibility.
Never "bounce" during a stretching exercise, or stretch to the point of extreme
pain.
For the first two weeks you are recommended to repeat each illustrated
movement twice, 15 seconds each time; then increase the stretching time by
5 seconds a week until you get to 45 seconds. Your breathing should be slow,
regular and controlled; do not hold your breath during stretching.
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2.2 Stretching