Lo stretching
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Lo stretching è usato nella pratica sportiva e non per indicare un insieme di esercizi finalizzati al miglioramento della flessibilità muscolare. Gli esercizi di stretching coinvolgono muscoli, tendini, ossa e articolazioni. Ci sono molti studi discordanti sull’utilità dell’allungamento muscolare. Alcuni studi riportano come sia importante, altri che sia una pratica inutile e dannosa. A mio avviso è importante avere una buona elasticità e pensando che le fibre muscolari si accorciano e si allungano, e proprio questo movimento simile ad un elastico sprigiona forza, sostengo che sia una pratica molto utile. Se pensiamo che più andiamo avanti con l’età e più saremo rigidi e poco mobili credo che praticare stretching sia importante anche come forma anti invecchiamento.
Stretching balistico
È una tecnica di allungamento muscolare che consiste in una serie di allungamenti ripetuti in maniera ritmica, con molleggi. Questo movimento oscillatorio è ritenuto pericoloso da alcuni tecnici sportivi e studiosi, in quanto attiva in maniera molto forte il riflesso miotatico, che nei casi più accentuati può portare a strappi e stiramenti. Il riflesso miotatico è una azione che svolge il muscolo involontariamente quando viene allungato troppo, ovvero si contrae di colpo per difendersi da un eventuale strappo.
Stretching dinamico
Il concetto è sempre quello di far oscillare gli arti o il busto, ma in maniera controllata e lenta, quindi senza ricorrere a slanci e scatti come avviene invece nello stretching balistico. I classici slanci dinamici.
Stretching statico
Il classico allungamento muscolare. Consiste nell’assumere una posizione ben precisa e mantenerla rilassando il muscolo interessato per un certo tempo.
Effetti e benefici
Lo stretching è utile dopo l’attività fisica. Nel riscaldamento sconsiglio di allungare le fibre muscolari perché questo può portare ad una perdita di forza e potenza. Questa perdita di forza causata dall’allungamento statico prima di una gara o prima di un allenamento è riportato in molti studi. Se proprio vogliamo allungare leggermente la muscolatura consiglio di effettuare lo stretching dinamico.
I benefici dello stretching sono molteplici. Ad esempio riduce la tensione muscolare, migliora la coordinazione e la propriocezione, previene traumi muscolari e tendinei, e migliora l’escursione articolare.
Secondo uno studio dell’esercito statunitense gli sportivi molto flessibili e quelli scarsamente flessibili hanno una probabilità più che doppia di incorrere in infortuni rispetto a chi ha una flessibilità nella media. Dobbiamo pensare al muscolo come ad un elastico. Un muscolo troppo corto non genera forza e rischia di rompersi, proprio come un elastico troppo molle.
Quindi stretching si, ma con moderazione. Questo discorso vale per tutto. Un esercizio per gruppo muscolare, tenendo la posizione per 40-60 secondi è sufficiente per un buon allungamento muscolare. Seguire un corso di un ora settimanale di stretching e mobilità porterà molti benefici sia ai non-atleti sia agli atleti.
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