Sports-And-Fitness

stretch

synonym

Muscle stretching, Stretching, Autostrechtching, stretching

Muscle stretching is in the Performance - and Popular sport, as well as an integral, indispensable part of training and therapy in physiotherapy. The importance and necessity of stretching depends on the type of sport practiced or on the existing complaints. Sports scientist and Physiotherapists discuss the implementation and effect of various stretching techniques very controversially, study results are difficult to compare due to different test parameters. In spite of all scientific studies, in practice, as well as by athletes and patients, stretching is carried out conscientiously and with conviction of the positive effects. The chosen "Stretch mode”Corresponds to the current“ wisdom ”that is currently circulating on the sports field.

Physiotherapists and trainers are the most frequent contacts for questions about stretching practice.

How is mobility defined?

Under agility in the motor sense one understands them ability, Joint movements with or without supporting external influence with the largest possible oscillation range (Amplitude), the Joint systems, Muscles and connective tissue to perform. That is dependent Range of motion primarily from the anatomical joint structure and the Flexibility of the muscles. The ability of the muscles to stretch is understood to mean the possibility of lengthening a muscle (distance between muscle origin and insertion) or a muscle group to a certain end point.

Under active mobility one understands the range of motion that the athlete can only through the use of the own Muscle strength reached.

Under passive agility one understands the range of motion that the athlete is using his body weight, or by force from the outside can reach.

Photo sciatica passive with assistant

„Normal mobility“Is based on the established Standard values for the average range of motion every single joint.

With the Neutral 0 method the extent of movement of a joint is determined in degrees around a certain axis of movement.

Primary is agility from genetic factors depending in particular on:

of the Joint condition
of the elasticity from Muscles
Tendons
Ribbons
capsule, and
of the Muscle strength.

Secondary becomes agility determined by:

Everyday movement- and burden
practiced sport or "sport gruff"
temperature
Time of day
gender
Age
immobility and
Pain

Women are usually more agile than men because of their higher estrogen levels and lower muscle tone.

children or Teenagers With congenital restricted mobility should no sport (Ballet, gymnastics) choose who to high requirement on agility represents.
Failures and frustration would be the direct consequence of such a wrong decision and ultimately often result in refusal to exercise. It remains important that children with restricted mobility in particular are encouraged to do a sport (e.g. ball sports) that they enjoy. This will pause them through stretching to maintain or improve their mobility in any case as part of the training.

Mobility is to be viewed as a functional unit with other motor skills such as strength, coordination and endurance.

Innate or acquired structural restrictions of movement arise through paralysis, Spasticity or Deformities, Injuries or Immobilization and recurring one-sided stress.

Structural movement restrictions are through Joint deformation, Scar tissue, muscle- and Joint capsule shrinkage marked. The absence of physiological muscle action such as contraction or stretching leads to it Conversions in the connective tissue parts of the Muscle and Loss of muscle fibers and associated Muscle shortening. In the advanced stage, structural restrictions of movement are difficult or impossible to influence through stretching exercises.

Acquired functional Restrictions on movement arise through Posture damage e.g. For sedentary work, immobility after injuries, plaster treatment, surgery or rest after illness, bed rest, back pain, depression or age-related arthrosis. (Protection against back pain and depression is mostly contraindicated!). Skeletal muscles Has tonic = holding and phasic= moving Functions. The proportions of tonic and phasic muscle fibers within a muscle are not the same in every muscle and in every person, every muscle has both tonic and phasic functions in a different distribution. The optimal cooperation of all joint-guiding muscles determines balanced and economical joint function. By Pain and Immobilization especially tend to tonic muscles, which maintain our upright posture against gravity for a long time with less use of force Shortening. Mostly phasic muscle fibers tend to Weakening.

Functional acquired mobility impairments are characterized by reflex muscle shortening and Loss of elasticity of the connective tissue and are through stretching easily influenced.

Physiotherapists are able to differentiate between structural and functional muscle shortening based on their examination possibilities.

Hypermobility: excessive mobility

Sport-specific mobility: only due to pathological (more morbid) Hypermobility is the person able extreme sports like competitive gymnastics, rhythmic gymnastics, ballet, acrobatics ... in perfection execute, for maximum mobility is an essential requirement. Athletes compensate for the hypermobility with good muscle strength and coordination.

Unfortunately, above-average mobility is not synonymous with good orthopedic health; the opposite is often the case. Hypermobile (hypermobile) People often have the problem of Joint instability. The consequences can be a increased tendency to injury (e.g. dislocated shoulder joint), or Back pain through recurring Vertebral dysfunction be. (- link-)

Hypomobility: restricted mobility

Below average agility (hypomobil) also has consequences for health. E.g. from a restriction of movement in the hip joint with compensatory "More movement“In the lumbar spine, consequential damage to the ligamentous apparatus or the intervertebral discs result. Restricted extension of the thoracic spine could be a Shoulder lift restriction result in or shortened Hamstring muscles lead to back pain in the lumbar area.

Hyper- or hypomobility does not have to refer to the entire body, but individual muscle or muscle groups and corresponding joint or joint sections can also be affected.

Why stretch?

Stretching to improve mobility:
According to the current state of science, it has been proven that the consistent Performing Stretching techniques long term the Agility improvedif there is no anatomical, structural muscle shortening.

Expansion of the amplitude of movement beyond the normal level is a prerequisite for certain types of sport. The full development of coordination and strength is only possible with sufficient range of motion. Intense stretch bring a performance increase for those sports in which lack of mobility is a limiting factor. (e.g. gymnastics, ballet, gymnastics, javelin throw)

Maintaining the range of motion:
Those who are endowed with good flexibility from birth can save their mobility through continuous stretching exercises from childhood to adulthood.

Restoring the range of motion:
Anyone through accident, pain or rest functional muscle shortening and Joint restrictions has suffered, should use all opportunities to get the full Range of motion to regain. Otherwise, movement and function restrictions and pain in the affected area as well as in the neighboring joint sections are the result. Muscle stretching exercises are only then effectively, if the Restriction of movement muscular and or connective tissue is caused. It is up to the physiotherapist to differentiate this. In the case of joint restrictions (e.g. capsule shrinkage), manual therapy (physiotherapist with certificate in manual therapy - link) must be treated in parallel.

At the stretch will the contractile elements (allow the muscle to contract and develop strength) of the muscle fibers pulled apart and the tension of the elastic muscle connective tissue is decreased. This Decrease in muscle tension takes place after approx. 30 seconds, then the subjectively strongly felt stretching tension is also reduced. Through consistent stretching, the connective tissue structures in the muscles more elastic and the pain tolerance to the tensile stress increases.

If the Stretch too high and is hardly tolerable anymore, they react Muscle spindles (Feelers in the muscles that react to stretching - pulling apart - the muscles) and prevent the muscle from tearing by contracting the muscle fibers (stretch reflex). This reactive contraction of the muscle fibers is a protective function and contradicts the sense of stretching exercises.

In practice it should be high and sudden strain avoided become.

Muscle injuries occur when overstretching, especially at high speed (rapid, high stretching stimulus).

Stretching to improve the muscular tension:
The optimal cooperation of all joint-guiding muscles that are necessary for movement is known as Muscle balance. Muscular shortenings lead to one Imbalance (Muscular imbalance) in the tension between agonist (player) and antagonist (opponent) and in the cooperating muscle chains. A movement is never performed by a muscle alone. When the triceps (player) extends the forearm, the biceps (opponent) must simultaneously allow this movement. In this example, if the biceps are shortened by immobilizing the arm, the arm cannot be fully extended.

Balance of power and agility must with agonist and antagonist balanced so that a final, coordinated and painless joint movement can come about.

By stretching a shortened muscle (in the example the biceps) or a muscle group, the required muscle balance can be restored.

Stretching to reduce pain and improve subjective well-being through muscular and psychological relaxation:
Muscle tension is exposed to a variety of influences, especially psychological ones. By stretching becomes a muscular and mental Relaxation achieved, the subjective Wellbeing, Perceptual and Ability to relax is improved, you feel more relaxed and more relaxed. The sympathetic nervous system is inhibited and that parasympathetic system suggested the distribution of Stress hormones is inhibited. The muscular blood circulation is improved and the tissue becomes more resilient.

Stretching exercises can be useful in treating chronic pain and depression deploy.

Stretching as a compensatory movement:
Especially in jobs with high static requirements static (long periods of sitting at the desk or driving, standing activities) or always the same work processes (production activities) are stretching exercises as Compensatory movements indispensable to prevent workplace-related illnesses. One-sided, monotonous or forced positions (constantly stooped posture, overhead work) lead to long-term work Muscle tension- and Foreshortenings resulting in shoulder, neck or back pain. With stretching exercises and mobilization exercises that lead out of the static posture, these complaints can be effectively prevented. -Link-

Stretching as an injury prophylaxis:
The hope that by doing enough stretching before exercising the risk of injury unfortunately has not been clearly proven in studies. There are studies that suggest a reduction in injury frequency for max. 5% were able to prove, others who could prove a significant prophylaxis especially after very intensive stretching exercises (3 / day), other studies could not prove any injury prophylactic effect. The best preparation for the sport-specific training is an intensive one Warm up and light mobilization exercises.

Stretching to prevent sore muscles:
Unfortunately you can get through intense stretching after training do not prevent sore musclesOn the contrary, the sore muscles can even be increased. aching arises through Micro injuries in the muscle fibers through intensive and above all inexperienced training units. If you do another after strength or endurance training Stretching unit attached, the damaged muscle fibers are loaded in a similar way as before and the sore muscles can still build up amplify.

Please also read: Stretching for sore muscles

Following moderate training units in physiotherapy and rehabilitation sports, a light stretching program for muscular and mental relaxation is useful.

When to stretch

Of the right time for the stretching program, regardless of the sport-specific training, is up to the non-training days. With the exception of the gymnastics and gymnastics disciplines, stretching exercises should be carried out as an isolated training unit.

Before the sport-specific training should to warm up no intense Muscle stretching program be carried out, it is recommended light endurance exercise, Warm up- Mobilization- and Relaxation exercises. The muscles are better supplied with blood, joints are "lubricated", Cardiovascular system get going. After briefly checking the stretching sensitivity of the muscle groups required for the sport, the warming up of these specific muscle groups can be intensified if the stretching sensitivity is still very high.

Submaximal stretching before gymnastics / dance or gymnastics disciplines!

After a intensive warm-up program should only stretched submaximally become. Submaximal means that a feeling of stretching can be felt but is well tolerated.

Maximum stretching for the gymnastics and gymnastics disciplines as an independent training unit!

The improvement of the Extensibility in hip, leg and shoulder muscles should be considered independent training independent of the gymnastics exercise units with maximum intensity on the sport-specific training-free days. Maximum means that the stretching continues until the stretching sensation is as tolerable as possible. Maximum stretching is superior to submaximal in its effect.

No stretching before or after strength training!

In strength and / or speed disciplines (sprint, jump disciplines), intensive stretching even takes place after the warm-up phase directly before the sport-specific training or competition negative Effects on performance and causing a increase of the risk of injury. Stretching exercises after strength training should only be done after a Grace period of at least 1 H. or can be carried out on a training-free day independently of the sport-specific training.

Immediate measures after strength training:

much drinking
especially mineral and vitamin intake
leak and Loosening up
sauna
Massages or
Relaxation exercises after exercise.

No stretching after endurance training!

After endurance training, no further mechanical stimulus should be exerted on the muscle fibers that are already endurance strained. That would have a Reinforcement of sore muscles result and would die Muscle regeneration further delay. It would be more sensible to do an intensive stretching program, especially for the leg and hip muscles, on a non-training day, as these tend to be shortened in the long run through endurance training.

Immediate measures after endurance training:

much drinking
especially mineral- and Vitamin intake
leak and Loosening up
sauna
Massages or
Relaxation exercises after exercise.

When not to stretch

Immediately after high levels of sporting activity

The "Metabolic products“(E.g. lactic acid) have to go back transported away become. That would be through intense, especially static stretch rather preventedbecause stretching during the exercise puts compression on the vessels.

At Hypermobility in the stretch area
To acute muscle or bone injuries
At unstable wound conditions
At Tumors
At inflammatory muscle disease
At Pain
At painful damage to nerve structures

The nerve tissue is pressed during stretching and stressed in length. The Protection voltage the muscles that make up the Easy on the nerves, is made by stretching reduced.

Example: in acute sciatic nerve irritation, stretching the back muscles of the legs is contraindicated.

How to stretch

A large number of Stretching methods that have many similarities, but also many differences. Often the same stretching method has different implementation parameters such as Hold time, Number of repetitions or frequency specified. Study results are also difficult to compare because they differ methodologically in the number and selection of test subjects, the evaluation of measurement results and the duration of the study.

General rules for stretching:

Preparatory measures like active warming up and / or passive heating of the muscles to be stretched improve the subjective stretch tolerance and the increase in length of the muscles. The risk of injury becomes lowered.

The stretch only up to well tolerable pain threshold To run. There is a risk of injury.

Each strain got to slowly and controlled are executed. Otherwise, over the excitement of the Muscle spindles (Feelers in the muscles that measure the state of stretch) the Muscle reflex which prevents the lengthening of the muscle. In addition, there is a risk of injury from short, rapid stretching.
During the stretching, the Breath calmly and evenly continue to flow, do not hold your breath when the muscle tension builds, Exhale supports the Relaxation
One distinguishes Own and External expansion. With self-stretching, the practitioner does the stretching independently.
In the case of external stretching, an assistant or an aid is called in. The assistant should be very empathetic and must coordinate well with the practitioner. Otherwise, the risk of injury from external stretching is higher.

There are static and dynamic Stretching methods

All stretching techniques can be carried out alternately in self or external stretching methods and combined with one another. This trains general (optimal interaction of all muscles involved in a movement) and intramuscular (interaction between nerve and muscle during a movement) coordination.

Evidence-based ("empirically proven healing art") stretching techniques

Post isometric elongation (PIR)

Synonym: Tense / Relax / Stretch (AE), Contract / Relax / Stretch (CR):

The details of the tension, relaxation and stretching times for the PIR stretch correspond to the mean information in the literature.

The muscle to be stretched is guided with little force in the restricted direction of movement until a slight stretching sensation occurs
This is followed by 5-10 seconds of active tensioning of the muscle to be stretched with medium to high intensity in the end position
5 - 20 sec. Relaxation,
In the relaxation phase, the muscle to be stretched is continued into the stretch position that is now achievable and held there. It is important that the extended stretching position is reached quickly in order to take advantage of the period of maximum inhibition
4 cycles of tension, relaxation and holding.
With this type of stretching, the reduced reflex control of the muscle to be stretched is used in the relaxation phase.
The technique can be carried out as internal or external expansion

Example: Post-isometric stretching of the rear right leg muscles as self-stretching

Starting position: Lie on your back, right leg stretched out in the air, hands reach under the thigh, left leg lies flat on the floor
If the calf muscles are to be stretched at the same time, the foot points towards the nose
the right leg is brought into the reachable stretch position
the leg is stretched against the resistance of the hands for 5 - 10 seconds towards the floor
the back muscles of the leg are relaxed for 5 - 20 seconds, while the leg is moved further into the stretch position that can now be reached
3 cycles of tension, relaxation, stretching
4 repetitions of the entire process

Example: Post-isometric stretching of the rear leg muscles on the right as an external stretch

In the case of external stretching, the hands or an assistant take over the function of the knee extensor.
The partner gives the resistance against the tension of the back leg muscles, carefully guides the leg further into the now achievable stretching position in the relaxation phase and supports holding there. This technique requires a high level of sensitivity on the part of the helper, otherwise injuries can occur through forced passive stretching.
As an alternative, the leg can also be supported on a door frame, the tension is held against the door frame, while relaxing, the buttocks are pushed closer to the frame and thus the stretching position that can now be achieved is increased.

Static stretching

Synonym: active static stretching

The muscles to be stretched are brought slowly and in a controlled manner into the stretching position and held there. This method requires good strength from the antagonists (opponents of the muscles to be stretched), as they must work against the resistance of the shortened muscles.
Holding time per stretch of 30-45 sec.,
Relaxation time between stretches 5-20 sec.
3 series
the technique can be carried out as intrinsic or external expansion

Example: Static stretching of the back leg muscles on the right as self-stretching:

Starting position: Lie on your back, right leg stretched out in the air, left leg flat on the floor
The right leg is brought into the maximum attainable stretching position and held there for 30-45 seconds, the opponents (thigh extensor muscles) of the muscles to be stretched (thigh flexors) contract over the entire duration of the holding
Relaxation time 5-20 seconds, the hands help hold the leg during relaxation
3 repetition of stretching and relaxation

Static stretching of the back leg muscles on the right as an external stretch:

Starting position: Lie on your back, right leg stretched out in the air, left leg flat on the floor
The right leg is brought into the maximum possible stretch position by an assistant and held there for 30-45 seconds.

The partner supports the maximum achievable stretching position and the contraction of the antagonists (opponents of the muscles to be stretched)

Relaxation time 5-20 seconds, while the partner holds the leg in relaxation
3 repetitions of stretching and relaxation

Dynamic stretching:

Synonyms: ballistic or intermittent stretching:

With this type of stretching, small rhythmic movements are performed in the stretching end position. This type of bouncing rebound was very common in the past, was then discussed very controversially and is now experiencing a resurrection, especially in the field of high-speed sports. This type of stretching is not used in physiotherapy.
Holding time of the stretch of 2sec.,
subsequent short relaxation and immediate repetition
Number of 15-20 repetitions
the technique can be carried out as intrinsic or external expansion
This stretching method is not appropriate for structural shortening, as the connective tissue is not exposed to the length stimulus long enough to adapt
There is no uniform information about the stretching and relaxation times

Example:

Dynamic stretching Self-stretching:

Starting position: Lie on your back, right leg stretched out in the air, hands reach under the thigh, left leg lies flat on the floor
The right leg is for about 2sec. brought into the stretch position
The muscles are for about 2sec. relaxed in the position where the feeling of stretching disappears
Again for about 2 seconds in the stretch position that can now be reached
Repeat the entire process approx. 15-20 times

Dynamic stretching, external stretching:

With dynamic stretching as an external stretch, a partner supports the relaxation phase of the muscles by holding the leg's own weight so that the practitioner can better let go. The practitioner actively carries out the rhythmic continuation of the stretching position.

Effectiveness:

Due to the controversial study situation, the study results do not show any clear clinical evidence. The stretching methods, information on stretching and relaxation times and the effects attributed to the stretching techniques are still on the test bench and require further investigation.

Post-isometric stretching is ascribed the greatest effectiveness, since the inhibition of the motor neurons - the nerve cells that activate the muscle fibers - is used in the relaxation of the muscle after the tension and the stretching tension is better tolerated. Dynamic stretching is also superior to the static method in terms of effectiveness. The static and dynamic methods are gentler on the muscles due to the lower tension.

The choice of stretching technique for an individual is best made with the help of a physical therapist or trainer.

Intensity:

The following rule applies to all stretching programs: the more intense, the better!
Maximum stretching, in which the tension is slowly continued and held until the greatest possible, tolerable stretching sensation is achieved, is superior to submaximal stretching. If the tensile stress exceeds the tolerable level, there is a defensive tension and an increased risk of injury.
The prerequisite is adequate physical resilience, contraindications must not be present.
The achieved improvement in mobility can only be maintained in the long term if it is used functionally in daily or athletic exercise requirements.

Stretch what?

In order to find out which muscle groups are shortened, an individual examination must be carried out by a physiotherapist or trainer.
The investigation includes:

A survey
a visual assessment (inspection)
active and passive mobility test and
a scan (palpation) of the muscle structure

The exact localization of the shortened muscles, the type of movement restriction and the possible causes are determined.

Decisive for the selection of the stretching exercises, the stretching technique and the intensity are the individual findings, the requirement for a certain range of motion in sport or in everyday life and the optimal relief of existing complaints.

The aim of the stretching exercises is to achieve and maintain a range of motion that allows for a symptom-free, economical movement in sport and everyday life.

PIR self-stretching calf and toe flexor muscles

Starting position: Stand in step position, left leg in front, right leg extended with the heel touching the ground, so that a slight feeling of tension occurs in the right calf

Exercise execution:

The forefoot is pressed into the ground for approx. 5-10 seconds
Relaxation for approx. 5-20 sec.
During the relaxation phase, the left leg is moved further into flexion, the upper body is brought forward without the left heel lifting
the maximum stretching position is achieved through repeated tensing and relaxing; the stretching sensation can be felt on the back of the calf
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR self-stretching of the rear leg muscles on the right

Starting position: Stand, the right leg on a stool, the knee joint is stretched submaximally, so that a slight feeling of stretching occurs in the right back of the thigh (while stretching the calf muscles, the toe is drawn in)

Exercise execution:

The heel is pressed onto the stool for about 5 - 10 seconds
Relaxation for approx. 5 - 20 seconds.
In the relaxation phase, the upper body is stretched and shifted slightly forwards, the movement takes place in the hip joints and not in the back, the maximum knee extension is important
By repeatedly tensing and relaxing, the maximum stretching position is achieved, the feeling of stretching can be felt on the back of the thigh
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

An alternative option is to stretch the back hamstrings in the supine position with the right leg raised and extended using the same procedure (see above)

PIR self-stretching of the hip spreading and internal turning muscles

Starting position
Sit leaning on a chair, the outside edge of the right foot lies above the left knee joint, the right thigh is spread apart until the right buttock is slightly stretched, the right hand lies on the inside of the right knee joint

Exercise execution:

The right knee is pressed against the right hand for approx. 5 -10 seconds
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the right hand continues to support the thigh in the splay and external rotation
the maximum stretching position is achieved through repeated tensing and relaxing; the stretching sensation can be felt on the inside of the right thigh and in the right buttock
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR self-stretching of the hip splay muscles

Starting position: Stand in front of a chair in a lateral lunge to the right, so that a slight stretching sensation occurs on the inside of the right thigh, both feet are looking forward, the upper body is upright

Depending on the localization of the muscle shortening, the upper body can be leaned forward in order to achieve a better stretching effect

Exercise execution:

The right foot is anchored on the floor and stretched inwards for approx. 5 -10 seconds towards the left leg
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the left knee joint is bent further outwards
By repeatedly tensing and relaxing, the maximum stretching position is achieved; the stretching sensation can be felt on the inside of the thigh
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

Alternatively, PIR stretching of the hip splay muscles

Starting position
Squat position with legs apart in front of a chair, hands are propped up, legs are apart until you feel a slight stretch on the inside of the legs

Exercise execution:

The hip spreading muscles are activated by anchoring both knees firmly to the floor and tensing them in the direction of closing the legs without moving for 5 -10 seconds
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the knees and lower legs slide further apart, exercise caution, otherwise the weight of the body can cause overstretching
By repeatedly tensing and relaxing, the maximum stretching position is achieved, the feeling of stretching can be felt on the inside of both thighs
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the hip flexor muscles

Starting position
Stand on one leg with the left knee bent forward until there is a slight stretching sensation in the right groin, the right knee is supported by a cushion, the left hand is supported on a wall or on a stool, the right hand on the right buttock

Exercise execution:

The right knee is anchored to the floor and the hip flexor muscles are tensed in the direction of the nose for approx. 5-10 seconds
Relaxation for approx. 5-20 sec.
In the relaxation phase, the right groin is pushed forward, the right hand supports the forward movement of the pelvis, while pulling the navel towards the spine to avoid a hollow back
the maximum stretching position is achieved through repeated tensing and relaxing, the feeling of stretching can be felt in the groin
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR self-stretching of the thigh extensor and hip flexor muscles

Starting position:
Stand on one leg with the left knee in front, the right knee is supported by a pillow, the left hand is supported on a wall or on a stool, the right hand grasps the right foot or the pant leg and bends the knee joint until you feel a slight stretch occurs in the thigh, left hand supported on a stool

Exercise execution:

The right foot is for about 5 -10sec. stretched against the hand as if the right knee joint wanted to stretch

Relaxation for approx. 5-20 sec.
In the relaxation phase, the right foot or over the pant leg is pulled further towards the buttocks, while pulling the navel towards the spine to avoid a hollow back, the right buttock must not be turned backwards
the maximum stretching position is achieved through repeated tensing and relaxing, the stretch feeling can be felt in the front thigh and in the groin
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

Alternative starting position:
Lying on the left side, left hand under the head, pull the lower leg far towards the abdomen, stretch the upper leg in the hip joint and angled in the knee joint with the right hand on the right foot and pull it backwards until the thigh feels slightly stretched

Exercise execution:

The right foot is tensed against the hand for approx. 5-10 seconds, as if the right knee joint wants to stretch
Relaxation for approx. 5-20 sec.
In the relaxation phase, the right foot is pulled further towards the buttocks, while pulling the navel towards the spine in order to avoid a hollow back, the right buttock must not be turned backwards
the maximum stretching position is achieved through repeated tensing and relaxing; the stretching sensation can be felt in the front thigh up to the knee and in the groin
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching the abdominal muscles

Starting position: supine position with legs up, the lumbar spine lies over a towel roll, so that a slight feeling of stretching occurs in the lower abdomen, hands clasped behind the head

Exercise execution:

The abdominal muscles are tensed by pulling the pubic bone towards the sternum for 5-10 seconds
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the pelvis is lowered again against the floor, so that a hollow back is created,
By repeatedly tensing and relaxing, the maximum stretching position is achieved; the stretching sensation can be felt in the lower abdomen

4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the lower back extensors

Starting position
Lie on your stomach over the edge of a table, the bar is padded with a towel, legs are hip-width apart and slightly bent, lower your pelvis towards the floor so that you feel a slight stretch in the lower lumbar spine, your hands grip the edge of the table from the outside

Exercise execution:

The back extensor muscles are tensed by pushing the pelvis further in the direction of the hollow back for 5 -10 seconds (stick out buttocks)
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the knees and hips are bent further so that the buttocks sink towards the floor and the lumbar spine is rounded
the maximum stretching position is achieved through repeated tensing and relaxing, the feeling of stretching can be felt in the lower back groin
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the entire back and neck extensor muscles

Starting position: Sit with slightly bent legs, the soles of the feet are touching, the upper body is leaning forward towards the feet, chin pulled towards the pit of the neck until a stretching sensation occurs in the back and on the inside of the legs, the left hand grasps the feet, the right hand lies on the back of the head

Exercise execution:

The back muscles are activated by tensing the head and upper body in the direction of extension for 5-10 seconds against the right hand
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the upper body and head are lowered further forward between the legs
By repeatedly tensing and relaxing, the maximum stretching position is achieved; the stretching sensation can be felt throughout the back
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the lateral quadratic lumbar muscles and the hip abdominal muscles

Starting position
Stand, the right leg is crossed far over the left leg, right hand behind the neck, left hand grasps the right elbow above the head, the upper body describes a left side tilt with the idea that the upper body is sliding to the left along the wall until a slight stretching sensation occurs on the right flank

Exercise execution:

The right lumbar muscle is activated by stretching the right elbow in the left hand for 5-10 seconds in the direction of the upper body lateral inclination to the right
Relaxation for approx. 5 - 20 seconds.
In the relaxation phase, the upper body is brought further into the left side bend
the maximum stretching position is achieved through repeated tensing and relaxing, the feeling of stretching can be felt in the right flank
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the right anterior pectoral muscle, oblique abdominal muscles, and hip abdominal muscles

Starting position
Lying on the left side, the right leg is angled in front of the extended left leg, the left hand fixes the right knee on the floor, the right arm is weighted down with a weight cuff, stretched out upwards, the upper body is turned back to the right in the direction of the supine position until a light one There is a feeling of stretching in the front chest and trunk area on the right, the head is turned to the right (looking at the hand)

Exercise execution:

The chest muscle is tensed by lifting the weight diagonally towards the left hip for 5-10 seconds
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the upper body is lowered further in the backward movement towards the floor
the maximum stretching position is achieved through repeated tensing and relaxing, the stretch feeling can be felt in the front chest and stomach area
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the upper chest and abdominal muscles

Starting position
Lie on your back with your feet up over a towel roll under your chest, your hands are folded behind your head, your head is supported by your hands, your thoracic spine is stretched out over the roll

Exercise execution:

The chest and abdominal muscles are tensed by slightly lifting the head and upper body for 5 -10 seconds, the chin is pulled in
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the upper body is lowered further in the backward movement towards the floor
the maximum stretching position is achieved through repeated tensing and relaxing; the stretching sensation can be felt in the front chest and stomach area and on the thoracic spine
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the neck extensor muscles

Starting position:
Sit on a stool, your hands are clasped on the back of your head, your chin is pulled towards the pit of your throat so that you feel a slight stretch in the neck and between the shoulder blades

Exercise execution:

The neck extension muscles are activated by tensing the head backwards in the direction of neck extension for 5 - 10 seconds against the hands
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the chin is pulled further towards the pit of the neck, the hands can gently support the flexion of the neck
By repeatedly tensing and relaxing, the maximum stretching position is achieved, the stretching sensation can be felt in the neck and between the shoulder blades
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the side neck muscles

Starting position
Sitting on a stool, the left ear is tilted towards the shoulder, the left hand grabs the right ear above the head, looking towards the right hip, the right arm is on the body and pulls from the fingertips towards the floor

Exercise execution:

The lateral neck muscles are activated by tensing the head towards the left side for 5 -10 seconds against the right hand
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the head is pulled further towards the right, the right hand can gently support the movement of the neck to the right, the fingertips of the left hand pull towards the floor
By repeatedly tensing and relaxing, the maximum stretching position is achieved, the stretching sensation can be felt in the neck and between the shoulder blades
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling
Strengthen the stretch by leaning towards the left hip, while also stretching the neck muscles

PIR stretch of the right pectoral muscle (middle portion)

Starting position
Stand in a door frame with knees slightly bent, right arm raised and spread apart, right forearm in contact with the door frame, left arm propped up at the waist, upper body turned backwards to the left until there is a slight stretch in the front chest area occurs on the right

Exercise execution:

The right front pectoral muscle is activated by pressing the arm against the door frame for 5-10 seconds in a forward and inward direction
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the upper body is rotated backwards to the left, the head also rotates
the maximum stretching position is achieved through repeated tensing and relaxing; the stretching sensation can be felt in the front chest area on the right
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the shoulder twist

Starting position: Standing in a door frame with knees slightly bent, the right upper arm is fixed to the body, the right hand is in contact with the door frame, the left hand is propped up at the waist, the upper body is rotated back to the left, so that an outward rotation in the right Shoulder joint takes place and a slight feeling of stretching occurs in the front shoulder area and under the shoulder blade

Exercise execution:

The right shoulder inner torso is activated by holding the right hand for 5 -10sec. is tensed against the door frame in the direction of inward rotation, the upper arm maintains contact with the body
Relaxation for approx. 5 - 20 seconds.
In the relaxation phase, the upper body is rotated backwards to the left, the head also rotates
the maximum stretching position is achieved through repeated tensing and relaxing; the stretching sensation can be felt in the front shoulder area and under the shoulder blade on the right
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the arm extensor

Starting position: Sit on a stool with your upper body erect, your left hand grasps a belt behind your back above your buttocks, your right hand grasps the belt at the top behind your head, your right elbow is bent until you feel a slight stretch on the right rear upper arm until it is felt in the shoulder blade

The right upper arm extensor is activated when the right hand pulls the belt towards the ceiling for 5 -10 seconds, the left hand fixes the belt and thus provides resistance against the upper arm extension
Relaxation for approx. 5 - 20 seconds.
In the relaxation phase, the left hand pulls the belt further towards the floor and thus the right upper arm further into the flexion
The maximum stretching position is achieved through repeated tensing and relaxing; the stretching sensation can be felt in the back of the upper arm up to the shoulder blade
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the right upper arm flexor

Starting position: Stand with slightly bent knees on a door frame, upper body upright, the back of the right hand and forearm are in contact with the door frame with the elbow extended, the left hand is propped up at the waist, the body is turned so far back to the left that there is a slight feeling of stretching occurs on the front side of the upper arm

Exercise execution:

The right upper arm flexor is activated by stretching the right hand in the direction of the upper arm flexion for 5 - 10 seconds against the door frame
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the body continues to turn backwards to the left
the maximum stretching position is achieved through repeated tensing and relaxing; the stretching sensation can be felt in the front upper arm
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the forearm and finger extensor muscles

Starting position: Stand in front of a table, the right hand rests "upside down" on the table, the fingertips point outwards, the elbow is stretched so far that a slight feeling of stretching occurs on the back of the forearm

Exercise execution:

The forearm and finger extensors on the right are activated by stretching the right hand in the direction of the elbow and finger extension for 5 - 10 seconds on the table
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the elbow is extended further and the upper body is shifted forward
By repeatedly tensing and relaxing, the maximum stretching position is achieved, the feeling of stretching can be felt on the back of the forearm
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling

PIR stretching of the forearm and finger flexors

Starting position: Stand in front of a table, the right hand is supported with the palm of the hand, the fingers point parallel to the body

Exercise execution:

The right forearm and finger flexor muscles are activated by stretching the right hand on the table for 5 -10 seconds in the direction of the elbow and finger flexion
Relaxation for approx. 5 - 20 sec.
In the relaxation phase, the elbow is stretched further and the upper body is shifted backwards
the maximum stretching position is achieved through repeated tensing and relaxing, the stretching sensation can be felt on the inside of the forearm up to the hand
4 cycles of tension and relaxation / stretching
3 series
There should be no pain other than muscle pulling