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💪 | Stretch as a "cool down" after riding!


Stretch as a "cool down" after riding!

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Static stretching can also be a healing time as it moves slowly.

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Wikipedia related words

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Sportsや医療の分野におけるstretch(stretching) Is筋肉The act of pulling and stretching a muscle for the purpose of bringing it into good shape.In addition to increasing muscle flexibility and expanding joint range of motion, it is said to regulate breathing and relieve mental tension.[1]."Muscle" here means "Skeletal muscle”.Muscles of the human body are classified into cardiac muscle that constitutes the heart, smooth muscle found in internal organs and blood vessels, and skeletal muscle that moves the skeleton.Skeletal muscle is commonly referred to as “muscle”.

Precautions for implementation

Stop immediately if you feel pain
don't overdo it
If you try to stretch your muscles forcibly, you may hurt your muscles and tendons.[2].There are individual differences in flexibility, and there are also differences between men and women[3].
Do it in a warm state
Muscles have different flexibility depending on the temperature.Especially in winter, it is hard when it is cold and soft when it is moderately warm.It is preferable to stretch while the muscles are moderately warm.For example, it's a good idea to do some light exercise in advance.[4][5].
Mental tension also tensions muscles[6].Keep breathing in a relaxed state, as holding your breath makes your muscles tense.[7][2][4].
Do not do if you get injured


The word "stretch" is1960By the timeThe United States of AmericaBegan to be used in sports science papers published inthe 1970s後半になると概念が広がった。1975のボブ・アンダーソンの著書『STRETCHING』が普及を大きく促進した、といわれる[8]..The static stretch proposed by Anderson is now widely used.

In addition to static stretching, dynamic stretching that repeats stretching and contracting of muscles,リ ハ ビ リ テ ー シ ョ ンIncorporated the method ofPopThere is.

Stretching todaySportsにおけるウォーミングアップ、クールダウンの中で盛んに行われる。

Stretch classification

There are various methods for classifying stretches, but the following are generally considered.[9].


A method of stretching muscles with recoil and bouncing motion beyond the normal range of motion[9]..So-called flexible gymnastics corresponds to this[8]..Also, so-called JapanRadio gymnasticsSome scholars classify that the first is dynamic stretch and the second is rich in ballistic stretch.[10]..Ballistic stretch tends to cause stretch reflex, which will be described later.[7],FitnessIs becoming obsolete in[4]..It is considered to be almost useless, and it has been pointed out that it may lead to injury.[9].

Dynamic stretching

静的ストレッチ(スタティック・ストレッチ)に対して動的ストレッチ(ダイナミック・ストレッチ)がある。後者の例としては、ゆっくりと制御された脚のスイング、腕のスイング、または胴体のねじれがある[9]。これはやさしく稼働範囲内で行うが、対してバリスティック・ストレッチは、反動をつけ可動域を超えようとする点が異なる[9]..Since it is done while physically warming up, static stretching before exercise lowers performance, but it is effective in preventing injuries and improving performance. A paper by Dr. Herbert Pope published in 2000[11]The discussion proceeded.


yogaAs seen inMain agonistWith a stretch that supports your posture only[9], increase flexibility,Main agonistTo strengthen[9].


Relaxing stretches, also known as static passive stretches, are stretches that help you position and hold a position within your normal range of motion with the help of another part of the body, or a partner or equipment.[9]..Suitable for "cool down" after exercise[9].

Static stretch

Slowly stretch and soften your muscles to widen your range of motion.Sometimes the terms passive stretch and static stretch (static stretch) are not distinguished.[9]..Static stretch refers to a stretch that attempts to stretch muscles beyond normal range of motion.[9].

For a while, it was said that by doing it before exercise, you could prevent injuries during practice afterwards, and you could demonstrate your performance.[12]Since then, it has been interpreted that static stretching before exercise reduces performance and, conversely, increases injury.By temporarily increasing range of motion, loss of force transmission and unstable joints make injuries more likely to occur.University of ZagrebResearch team warns not to stretch the same spot for more than 45 seconds[13]..On the other hand, some studies have shown that muscle output improves when the stretch time is 6 seconds and decreases when the stretch time is 30 seconds.[14].

Stretching after exercise can improve performance and prevent injury[15]..The recommended time varies depending on the group / scholar, but about 20 seconds is often appropriate.[16].

The reason for stretching the muscle slowly at first is to prevent the stretch reflex.in the musclesMuscle spindleThere is a sensor called, from the muscle spindle when the muscle is stretched momentarilySpinal cordA signal is sent to.The spinal cord then signals the muscle to contract, resulting in the muscle reflexively (ie, unintentionally) contracting.This is called "stretch reflex" or "stretch reflex".Stretch reflex is a defensive reaction that occurs when a muscle is stretched rapidly, but it is counterproductive in static stretching, so avoid this.[7].


It is included in static stretching in that it does not involve limb movement, but it does not change muscle length and joint angles, only contraction strength.(English edition)Is a type of[9].


パッシブストレッチ、アイソメトリックストレッチとアクティブストレッチを併用する固有受容神経筋促進(Proprioseptive Neuromascular Facilitation:Pop) Is[17]: 42[18]. PNF is not originally a kind of stretch, and the name "PNF stretch" is a mistake[9]。PNFは、当初はstrokedeveloped as a means of rehabilitation for those suffering from[9].. PNF includes contraction of antagonist muscles, agonist muscles, or both (CRAC)[18]。PNFはアイソメトリックストレッチとともに子供の骨の成長過程の者には推奨されておらず、筋肉部位ごとに36時間の実施間隔を置く必要がある[9].

The effect of stretching



[How to use footnotes]

注 釈


  1. ^ "Sports level up series!improve!Judo, p. 208.
  2. ^ a b Shigeyuki Suzuki "ID Stretching" 2nd Edition Miwa Bookstore 1999, p. 45
  3. ^ Haruo Ozawa and Izumi Nishibata "Fitness Handy Notes 30" Revised Edition Japan Aerobic Fitness Association, 2001, p. 167
  4. ^ a b c ・ "Fitness Handy Notes 30" Revised Edition, Japan Aerobic Fitness Association, 2001, p. 168
  5. ^ Shigeyuki Suzuki "ID Stretching" 2nd Edition Miwa Bookstore 1999, p. 42
  6. ^ Shigeyuki Suzuki "ID Stretching" 2nd Edition Miwa Bookstore 1999, p. 19
  7. ^ a b c ・ "Practical Sports PNF Conditioning" Taishukan Shoten, 1998, p. 40
  8. ^ a b "ID Stretching" 2nd Edition Miwa Bookstore 1999, 2 pages
  9. ^ a b c d e f g h i j k l m n o "Types of Stretching". Massachusetts Institute of Technology. April 2019, 8Browse.
  10. ^ Nakamura Lattice (October 2018, 5). “Really amazing "radio calisthenics" learned from Mr. Nakamura [Part XNUMX] Stiff shoulders & back pain measures". April 2019, 8Browse.
  11. ^ Pope, RP; Herbert, RD; Kirwan, JD; Graham, BJ (February 2000). “A randomized trial of preexercise stretching for prevention of lower-limb injury”. Medicine and Science in Sports and Exercise 32 (2): 271–277. ISSN 0195 – 9131. PMID 10694106. https://www.ncbi.nlm.nih.gov/pubmed/10694106. 
  12. ^ "Mirumiru improve!Sports practice menu 8 Athletics ”page 15.
  13. ^ "[Impact research results] Stretching before exercising makes you more likely to get injured.”. Mail Online (March 2013, 4). April 2019, 8Browse.
  14. ^ ,, Shunichi Ito"Effect of short-term static stretching on flexibility and muscle outputVol. 21, No. 1, 2014,April 2019, 8Browse.
  15. ^ Nakamura Lattice (October 2018, 7). “Do you need a person with a soft body?Stretch 7 Misunderstandings". April 2019, 8Browse.
  16. ^ Shigeyuki Suzuki "ID Stretching" 2nd Edition Miwa Bookstore 1999
  17. ^ Zaffagnini, Stefano; Raggi, Federico; Silvério, Jorge; Espregueira-Mendes, Joao; di Sarsina, Tommaso Roberti; Grassi, Alberto (2016). “Chapter 4: General Prevention Principles of Injuries”. In Mayr, Hermann O .; Zaffagnini , Stefano. Prevention of injuries and overuse in sports: directory for physicians, physiotherapists, sport scientists and coaches.Springer. ISBN 978-3-662-47706-9 
  18. ^ a b Hong, Junggi; Briggs, Wyatt; Whitcomb, Tyler; Hindle, Kayla (2012-03-31). “Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function”. J Hum Kinet 31 (1): 105–113. two:10.2478 / v10078-012-0011-y. PMC 3588663. PMID 23487249. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588663/. 
  19. ^ Hideki Kakuhari and Masatomo Yano "Practical Sports PNF Conditioning" Taishukan Shoten, 1998, p. 39
  20. ^ Shigeyuki Suzuki "ID Stretching" 2nd Edition Miwa Bookstore 1999, pp. 5-9, pp. 46


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