Almost everybody loves stretches, at least when somebody else does it. Stretches are important for going back into relaxation and normal daily routine after a training. Recent studies show that stretches has an effect beyond just muscles health. This effects could have huge consequences. Stretching refers to a movement applied by an external and/or internal force in order to increase one’s joint range of motion
What Does A Stretch Do
With a stretch, you elongate muscles, tendons and ligaments. Tendons, on average connects between muscles and bones. Ligaments, on average connect between bones. These tendons and ligaments contain many different kinds of collagen types and substances like elastin. These different in flexibility depends on a great deal with the difference between collagen types and elastin content. In ageing there is an overall decrease in elastin, collagen I and III and ATP (Adenosine-5’-triphosphate). By stretching, there is an increase in ATP in muscles and tendons. This ATP is needed to build elastin and collagen. Stretching decreases water content and increase stem cells activation. Stretching have also been found to decrease inflammation and increase DNA and muscle growth.
Stretches Increases Strength And Decrease Fibrosis and Scarring
When elderly were ask to follow a long term stretching program (multiple years), and were compared with sedentary control (also elderly), the results were pretty impressive. The stretch group had as expected increased flexibility (31%), but also increased strength (from 10%-17%), and muscle mass increased compared to the control group. One way in which we become less flexible is the addition of scarring in muscles, and tendons and ligament. After a heavy work-out, injury and or even normal functioning, microtears can result in scars within tissues. One one the molecules responsible for scar formation, is TGF-β1 (Transforming growth factor-β1).
TGF-β1 is involved in many condtions and is likely a protective measure, but an unhealthy one. Stretching can reduce TGF-β1 and possible prevent scarring and fibrosis. TGF-β1 protein was lower in stretched versus non-stretched tissue stertch.jpg Stretches Decrease Tumors Probably because of their ATP promoting actions, its water reducing effects and its anti-inflammatory properties, stretching can be very helpful. One mouse study compared mice that where stretches and control mice that were not stretched. The stretch was given 10 minutes per day for 4 weeks. The stretching procedure was given after tumors were implanted. After 4 weeks the stretch group had only 50% of the tumor volume compared to the control group. mouse stretch Stretching is a gentle, non-pharmacological intervention that could become an important component of cancer treatment and prevention.
stretch for health 