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Can Stretching Build Muscle and Strength?Muscle preservation through stretching -
If this is the case, it is important to hold your stretches for a minimum of 60 seconds each using the correct technique to have the desired effect. If you do not know the correct technique, a Physiotherapist can help teach you. Practicing muscle releases or stretches everyday is ideal.
We recommend you set aside a minimum of 10 minutes a day to work on the areas that make the biggest difference to your body. If you have a few areas to work on, you have had a big day at work or you are exercising at a high level, we would recommend mins.
It is normal to feel some discomfort during these releases and it should stop as soon as you release the pressure. Remember to breathe while you do your releases!
Our brain always likes to take the easy option, so it will sometimes sub-consciously put us in the position where we get the least resistance. Posture and technique are key to sustaining a good stretch on a muscle, so please read the side notes next to the photo examples.
Hamstring Stretch. Hamstring Release with Ball. Calf Stretch. Soleus stretch. Calf Release: Lying Down. Calf Release: On ground with ball. Tibialis anterior and Peroneal muscle release.
Foot release with ball. Quad Stretch. Outer Quad Release: Ball. Outer Quad Release: Foam Roller. Outer Quad Release: On ground with ball. Outer Quad Release: On wall with ball. Mid Quad Release: Foam Roller. Mid Quad Release: on ground with ball. Adductor Release: Self massage.
Adductor Stretch. TFL Release: Ball. Iliacus: Thumb. Iliacus: Lying Down. Hip flexor stretch. Hip Rotator Release: Ball. Rib Opening Stretch. Thoracic Bakballs.
Thoracic muscle release - ball on wall. Lat Stretch: on ground. Lat Stretch: standing or on door frame. Lat Release. QL release.
QL stretch. Bicep Release. Tricep Self Release. Forearm Extensors Release. Tricep: On Bar. Infraspinatus Release: Ball. Pec Release: Ball. Subscap: Self-Release. The subscapularis muscle sits on the underside of your shoulder blade.
The best access to the muscle is through the armpit. It is easiest to use the thumbs or fingers of your opposite hand. Deltoid Self Release: Fingers. Jaw Self-Release: Hand Outside.
Jaw Self-Release: Hand Inside. Upper Cervical Muscle release. To find out more simply call You can also book an appointment online via the link below. Barefoot Physiotherapy proudly operates on Jagera and Turrbul land. We acknowledge Traditional Owners of Country throughout Australia and recognise the continuing connection to lands, waters and communities.
We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.
Muscle Stretch vs Muscle Releases Ever had a tight muscle where no matter how much you stretched it each and every day, it was still just as tight on day 21 as day 1? Benefits of Keeping Your Muscles Happy They feel good when they are relaxed at rest! Improved sports performance Reduced headaches To stop us feeling old!
Hamstring Stretch Hamstring stretch Find a chair or step to rest your foot on. Keep a slight bend in the knee. Stand tall lean forward from your hips keeping your back straight and a slight bend in your knee. You should feel the stretch in the back of your thigh, not the back of your knee.
Breathe in and out slowly and see if you can stretch further forward through the 60 seconds that you hold the stretch. Repeat on the other side.
Hamstring Release with Ball Hamstring release with ball Find a hard surface to sit on and a firm ball. Place the ball under the leg so the thigh and hamstring muscle is resting on it.
The muscle bellies of the hamstring sit on the outside and inside of the thigh rather than in the middle. Calf Stretch Calf stretch Find a bench or wall to support yourself and push against.
Place the leg that you are stretching behind you. Ensure the toes are pointing forward, your heel is flat on the ground and your knee is straight. Lean forward onto the forward leg as you push back into the behind leg.
You should feel the stretch in the lower leg anywhere from your knee to your ankle. Hold for 60 seconds whilst breathing slowly and repeat on the other side. Sit with your leg crossed on top of the other leg to get access to the inside bulk of the muscle.
You can use moisturizing cream to make it easier to rub on the skin if the cream is suitable for your skin type. If you are unable to get into this position, or the part of your calf that is tight is not in that area, there are other options to release your calf.
Hold each spot for 90seconds You can move your foot up and down at the same time Aim to find spots per muscle group minimum mins per muscle total. Soleus stretch Soleus stretch Find a bench or wall to support yourself. Ensure the toes are pointing forward, your heel is flat on the ground and your knee is bent.
Hold each spot for 90 seconds You can move your foot up and down at the same time Aim to find spots per muscle group minimum mins per muscle total You can focus on the inside or outside of the calf muscle. Calf Release: On ground with ball Calf release — on ground with ball On the ground, rest your calf on the ball.
To add more pressure you can place your other leg on top of the leg getting massaged. Hold each spot for 90 seconds You can move the foot of the massage leg up and down at the same time Aim to find spots per muscle group minimum mins per muscle total You can focus on the inside or outside of the calf muscle by changing the position of the leg.
Tibialis anterior and Peroneal muscle release Tibialis anterior and Peroneal muscle release — sitting You can self massage points in your lower leg using your fingers and thumbs. The figure on the left is showing release of Tibialis Anterior.
This muscle is just on the outside of your shin bone. The figure on the right is showing release of Peroneals. These muscles are on the outer side of your leg. Find the tight ropey spots in the muscle.
You can hold the pressure at each point, or use lotion to massage along the muscle. Ideally find 3 spots per muscle to release. Foot release with ball Foot release with ball This can be done in sitting or standing. Place ball under foot and gently roll into tight spots. You can also scrunch or spread the toes while holding the pressure still.
Quad Stretch Quad stretch Stand near the wall or a bench to balance yourself. Lift one leg up behind you and grab hold of your foot. If you cannot reach your foot, use a towel to wrap around your foot and keep hold of it.
Keep your knees next to each other. Stand tall through your back, push your hips forward by contracting your glute muscles at the back. You should feel the stretch through the front of the thigh, anywhere from your hip to your knee.
If the sensation is really strong in the knee alone, stop the stretch. Hold for 60 seconds whilst breathing slowly. Then repeat on the other side. Outer Quad Release: Ball Outer Quad Release — sitting using ball You can massage points in your outer quad using a ball Sit with your legs relaxed in front Run the ball along the outer thigh muscle with pressure.
Hold each spot for 90 seconds Aim to find spots per muscle group minimum mins per muscle total. Outer Quad Release: Foam Roller Outer Quad Release — on the ground with the foam roller On the ground, rest your outer thigh on the foam roller.
Lean on your elbow of the same side. You can place your other hand on the ground for balance also. Hold each spot for 90 seconds Aim to find spots per muscle group minimum mins per muscle total You can focus on different parts of the muscle by leaning forwards or back.
Outer Quad Release: On ground with ball Outer Quad Release — on ground with ball Lie on your side with ball under the side of your leg. Lean on your elbows and other knee. Hold each spot for 90 seconds Bend your knee up and down whilst staying on the spot Aim to find spots per muscle group minimum mins per muscle total.
Mid Quad Release: on ground with ball Mid Quad Release — on ground with ball Lying on your stomach on the ground with ball under your thigh. Hold each spot for 90 seconds Aim to find spots per muscle group minimum mins per muscle total You may like to prop yourself on your elbows or lie your your belly flat on the ground.
Adductor Release: Self massage Adductor Release — sitting self massage You can massage points in your adductor inner thigh using your hands with or without cream.
Hold each spot for 90 seconds if possible. The Adductors can respond better to massage with cream instead of holding one spot. Aim to find spots per muscle group minimum mins per muscle total. Adductor Stretch Adductor Stretch Standing with your feet wide apart, keep the leg you are stretching straight and bend the other knee.
Feeling the stretch along your adductor inside of leg. Hold for 60seconds and repeat on the other side. You may like to try with your torso upright, or leaning forward with hands resting on your thigh. Place a firm ball on the glute muscle.
Hold each spot for 90 seconds Aim to find spots per muscle group minimum mins per muscle total To increase the stretch, put the foot of the same leg on top of the other knee. You can also push the knee of the stretching leg away from your body or pull in towards your body. If this release on the ground is too uncomfortable you can also do the release on the wall.
TFL Release: Ball TFL release with ball The TFL muscle is more towards the front of where you would work on your glutes. Find your hip bone sticking out at the front. Now feel the fleshy muscle to the outside of the bone. This is where your TFL is located. However, accumulating evidence suggests that satellite cell numbers and responsiveness are altered during aging, which may be associated with sarcopenia Although satellite cells are indispensable for muscle regeneration, whether they play a key role in the maintenance of skeletal muscle mass and myofiber size throughout life is still controversial.
Thus, the aim of this study was to investigate the impact of passive repetitive stretching on senescent skeletal muscle mass and fiber morphology by using senescence-accelerated mouse prone-8 SAM-P8 , which exhibits characteristics of accelerated muscle aging, and is reported to be valid for muscular aging research We also compared changes in terms of muscle fiber type composition, satellite cells and myonuclei content, MRFs, and regulatory factors related to muscle protein synthesis to further elucidate the underlying mechanisms of action.
We hypothesized that passive repetitive stretching exerted hypertrophic effects against sarcopenic atrophy in SAM-P8 mice. There was no significant difference in body weight between the pre- and post-stretching animals Fig.
The frequency distribution of the muscle fiber area further revealed that the stretched gastrocnemius muscle had a shift toward larger myofibers as compared with the unstretched side Fig. Body weight, muscle weight and fiber analysis A Body weight. B Mean weight of gastrocnemius muscle.
The bar indicates μm. Magnification: × D Mean cross-sectional fiber area of gastrocnemius muscle. E Frequency distribution of cross-sectional gastrocnemius muscle fiber area. US unstretched. St stretched. No clear differences in the distribution of fiber types were observed when the fiber-type composition was examined with IHC staining Fig.
Type 2A fibers were the most common in the gastrocnemius muscle, with lower proportions of type 2B and type 1 fibers Fig. This suggests that fiber-type switching is not regulated by passive repetitive stretching for a short duration within 2 weeks.
Pax7 expression has been recognized as a marker of satellite cells. Immunohistochemical analysis of muscle fiber type A Representative images are shown for type 2A, type 2B, type 1 muscle fiber, visualized with DAB brown.
B Distribution of fiber types in gastrocnemius muscle. C Mean cross-sectional fiber area of type 2A, type 2B and type 1. US unstretched, St stretched. The bar indicates 50 μm. As a housekeeping gene, GAPDH was not significantly altered by the intervention.
The mRNA expression of Akt increased by 2. The mRNA expression of p70S6K increased by 4. We then measured the expression of major muscle-specific E3 ubiquitin ligases, including MAFbx and MuRF1.
The MAFbx mRNA expression was not altered Fig. Real-time PCR gene expression of Akt, p70S6K, 4E-BP1, and muscle-specific E3 ubiquitin ligases MAFbx and MuRF1.
The expressions of MRFs, including MyoD, Myf5, and myogenin mRNA, are shown in Fig. The MyoD mRNA expression remained unchanged Fig. Myf5 increased by 3. Myostatin mRNA expression did not differ between the stretched and unstretched sides Fig.
Real-time PCR gene expression of Myogenic regulatory factors and Myostatin. The level of Akt phosphorylation in the stretched muscles did not differ significantly from the unstretched side Fig.
The phosphorylation level of another mTORC1 downstream target, 4E-BP1, remained unchanged compared to the unstretched muscles Fig. Full blot results are in the Supplementary data.
The phosphorylation levels of Akt, p70S6K, and 4E-BP1 measured with Western blotting. Representative western blot images and quantification of phosphorylation levels of A Akt, B p70S6K, and C 4E-BP1.
The findings of this study indicate that passive repetitive stretching for 2 weeks attenuated sarcopenic muscle loss in aged mice and were associated with a greater muscle fiber cross-sectional area, particularly in the type 2A fiber. To the best of our knowledge, this is the first study to demonstrate muscular hypertrophic adaptation to passive repetitive stretching in aged mice in vivo.
The theoretical basis for stretch-induced skeletal muscle hypertrophy dates back to in vitro studies. Goldberg et al. found that repetitive stretching applied to cultured skeletal muscle cells provided mechanical stimuli and triggered cellular biomarkers essential for muscle growth Indeed, robust hypertrophy was observed after progressive stretch overload of the wing muscles in birds Stretch parameters such as frequency and duration have been identified as important factors that potentially affect the skeletal muscle adaptive process, as the gene expressions involved in muscle growth and atrophy are responsive to the number of stretch sessions 21 , Sarcopenia is an age-related reduction in both muscle mass and quality 1 , 2.
The impact of aging on the cellular mechano-transduction process is rooted in multiple factors such as modifications in cell cytoskeleton structures, alterations in mechanosensitive signaling, and the extracellular matrix environment Zotz et al.
found that 1 week of intermittent stretching in aged rats resulted in an unchanged muscle mass, accompanied by reduced fiber size Hotta et al. reported an increase in soleus and plantaris muscle weights after 4 weeks of continuous stretching without further histological analysis of muscle characteristics As the rats were awake during continuous muscle stretching, it became difficult to isolate the effects of stretching from isometric contractile activity.
In another study, contractions were eliminated by animal anesthesia during stretching, while muscle weight and fiber area remained unaltered Our results here extend those of previous observations by demonstrating that clinically feasible protocol of passive repetitive stretching is effective in preserving or improving muscle mass and fiber area in the senescent muscles.
Sarcopenia predominantly affects type 2 muscle fibers, whereas type 1 fibers are less affected 2. In addition, the type 2A fiber area increased from 6 to 8 months, followed by a sharp reduction up to 10 months The remarkable amelioration of the type 2A fiber area with passive repetitive stretching in the present study is notable considering that the preferential atrophy of these high-power generation muscle fibers is a hallmark of sarcopenia progression.
As a countermeasure, passive repetitive stretching with a short duration may mitigate or delay the characteristic age-related muscle loss. However, it appears that muscle fiber-type composition seemed not to be susceptible to regulation within 2 weeks of stretching.
Fiber-type plasticity within skeletal muscle is regulated by a sophisticated signaling network with two major pathways, calcineurin signaling and AMP-activated protein kinase AMPK signaling with a major mediator, PGC-1α Our observations suggest that the hypertrophic effect of passive repetitive stretching occurred without modifying the fiber-type composition within a short duration of 2 weeks.
The regulation of muscle mass and fiber size substantially reflects changes in protein homeostasis, i. the balance between protein synthesis and degradation Akt is an upstream regulator of mTOR, and it is widely recognized that signaling by mTOR is a core module of the pathway through which mechanical stimuli regulate protein synthesis and muscle growth The regulation is primarily mediated by two downstream targets of the mTOR complex 1 mTORC1 , translational suppressor 4E-BP1 and ribosomal protein p70S6K Skeletal muscle stretching activates these signaling molecules with elevated phosphorylation levels, including Akt, p70S6K, and 4E-BP1, in vitro 28 , Enhanced Akt, p70S6K, and 4E-BP1 phosphorylation were observed in denervated mice soleus muscles when subjected to repetitive stretching in vivo 9.
The present study showed that repetitive stretching strongly increased the mRNA expressions of Akt, p70S6K, and 4E-BP1. However, the phosphorylation level of p70S6K was elevated, whereas that of Akt and 4E-BP1 remained unchanged, compared to the unstretched muscles.
Previous studies have shown that the phosphorylation status of the key signaling proteins implicated in the regulation of protein synthesis exerted time-course changes in response to a period of acute stretching 8 , 9. Thus, a time course study of the acute effect of a single bout of passive repetitive stretching on phosphorylation would be useful to further elucidate protein synthesis regulation induced by stretching of the senescent skeletal muscles.
Moreover, Akt normally blocks the upregulation of several ubiquitin—proteasome genes related to protein degradation in skeletal muscles by negatively regulating FoxO transcription factors However, an expected suppressive effect on MuRF1 and MAFbx was not observed in our study.
Peviani et al. found an increase in MAFbx expression in the soleus muscles of rats when daily bouts of stretch were performed Russo et al.
reported that stretching could reduce the accumulation of MAFbx and MuRF1 in a denervated rat skeletal muscle Furthermore, Soares et al. showed time-course alternations of MAFbx and MuRF1 that decreased drastically after h stretching and then partially recovered after and h stretching in immobilized muscles These divergent findings suggest that proteasome activity is potentially influenced by stretching protocols or responds differently under physiological and pathological conditions.
The alternation of MAFbx and MuRF1 expression in aged skeletal muscle has been reported to be inconsistent. Several studies found that the expression levels of MAFbx and MuRF1 increased in skeletal muscles with aging, which may contribute to sarcopenia 32 , However, unaltered and even decreased expression levels of MAFbx and MuRF1 have been shown in other studies 34 , In our study, MuRF1 mRNA expression was elevated, indicating the involvement of the cellular degradation pathway in aged skeletal muscle adaptation to passive stretching.
Combined with the greater muscle mass and fiber size, this may suggest that hypertrophic or suppressed atrophic observations in the senescent muscles may result from relatively enhanced overall rates of protein synthesis, which possess a superior position in protein homeostasis in the experimental period.
Likewise, differential expression patterns of myostatin in stretching have been observed in previous reports 21 , 22 , Myostatin negatively regulates skeletal muscle growth, primarily by acting via activin type II receptors ActRII , resulting in the activation of Smad signaling 14 , Smad signaling suppresses Akt signaling and its downstream effectors such as mTOR and FoxO to regulate muscle growth 14 , Alterations in myostatin expression and signaling activity in the context of aging are not completely understood.
We could speculate that passive stretching is a potential intervention to counter, at least in part, sarcopenia via myostatin inhibition. However, myostatin expression was not affected by stretching in our study. A further time-course study may help to define the myostatin expression alternation in response to passive repetitive stretching of senescent skeletal muscles.
In addition to protein turnover within individual myofibers, as stated previously, skeletal muscle hypertrophy can also be induced by the activation of muscle satellite cells. In mature muscles, satellite cells are generally quiescent but become activated in response to various stimuli or under muscle regeneration to form new myofibers When activated, a surge of MRFs, including MyoD, Myf5, and myogenin expression, is required owing to the role of MRFs in driving the differentiation of myoblasts to mature myotubes Previous studies have shown that mechanical stretching can induce activation of skeletal muscle satellite cells 5.
Elevated expression levels of MRFs have also been observed after short-term passive repetitive stretching 7. Therefore, satellite cell content was not stimulated by passive repetitive stretching.
As also observed in a human study, satellite cell response during post-exercise recovery is blunted with aging The expression of MyoD was unchanged, whereas the Myf5 and myogenin mRNA expressions were upregulated in the stretched side when compared with the unstretched side.
It has also been reported that MRFs mRNA increases occur in muscles, even in the absence of proliferating satellite cells Finally, the number of nuclei per fiber was measured in each muscle section to determine whether or not stretching result in satellite cell activation and incorporation of new nuclei.
As a result, the stretched and unstretched muscles did not differ in SAM-P8 mice. We are not convinced of the possibility of stretch-induced myogenesis without an increase in MyoD, Pax7 expression levels and new nuclei addition.
Overload-induced muscle hypertrophy requires the involvement of satellite cells in growing mice, whereas it is not necessary for hypertrophic growth in mature adult mice Our study had some limitations. Considering that SAMP8 mice muscle was not collected before stretching intervention as controls, it remains unclear that how sarcopenic morphological changes progressed during stretching intervention.
Therefore, we cannot draw a robust conclusion regarding the extent of the effect of passive repetitive stretching on the muscle mass and fiber area: suppressing the progression of atrophy or inducing hypertrophy. The time course of the acute effect of a single bout of passive repetitive stretching on the phosphorylation status of the key signaling molecules would be useful to further elucidate protein synthesis regulation induced by stretching of the senescent skeletal muscles.
Passive repetitive stretching attenuate sarcopenic muscle loss in aged model mouse and are associated with a greater muscle fiber cross-sectional area. Repetitive stretching promotes the gene expression of signal molecules and phosphorylate p70S6K involved in muscle protein synthesis in the senescent skeletal muscles of SAM-P8 mice.
They were housed in plastic cages in a temperature-controlled room with a h light—dark cycle and provided free access to water and standard food. The experimental procedures were approved by the Animal Care and Use Committees of Hokkaido University. The study protocol was carried out in accordance with the Fundamental Guidelines for Proper Conduct of Animal Experiments and Related Activities in Academic Research Institutions, under the jurisdiction of the Ministry of Education, Culture, Sports, Science and Technology, Japan.
The study was carried out in compliance with the ARRIVE guidelines. The mice were anesthetized with isoflurane solution FUJIFILM Wako Pure Chemical Corporation, Osaka, Japan using inhalation anesthesia equipment NARCOBIT-E-II KN, Natsume Seisakusho, Tokyo, Japan. The right gastrocnemius muscles were stretched by manual ankle dorsiflexion with knee extended position and within the natural range of motion to avoid muscle damage.
Contralateral unstretched muscles were examined as controls. Muscle passive repetitive stretching by ankle dorsiflexion under knee extended position. The images were drawn by Y. with Microsoft PowerPoint for Mac version Twenty-four hours after the final stretch session, the gastrocnemius muscles of both legs of the mice were removed under deep anesthesia.
After weighing, the gastrocnemius muscles were divided into two blocks. Samples intended for histology were collected in Tissue-Tek ® O. compound Sakura Finetek, Tokyo, Japan for frozen sections. Tissue slides were observed using PALM MicroBeam IV ZEISS, Oberkochen, Germany.
Briefly, 8 μm frozen muscle sections were preincubated for 5 min in H 2 O 2 and washed twice for 5 min in PBS and blocked for 1 h at room temperature.
Subsequently, the sections were incubated overnight at 4 °C with primary antibodies for type 1 muscle fiber ; PADMu02; Cloud-Clone Corp, Katy, TX, USA , type 2A muscle fiber ; PAAMu01; Cloud-Clone Corp , type 2B muscle fiber ; PADMu01; Cloud-Clone Corp , and Pax7 ; APB; Abcepta, San Diego, CA, USA.
On the next day, sections were washed three times for 5 min in PBS and incubated with biotinylated secondary antibody for 1. After washing in PBS, the sections were incubated for 30 min with AB enzyme reagent.
Sections were then washed and incubated in three drops of peroxidase substrate for 5 min. Tissue slides were observed using PALM MicroBeam IV ZEISS. The fiber-type distribution and number of Pax7-positive nuclei per muscle fiber was calculated from fibers using the ImageJ software.
A hand homogenizer with Trizol Reagent Thermo Fisher Scientific was used to homogenize the muscle tissues, followed by the addition of 0.
The primers used are shown in Table 1. GAPDH was used as a housekeeping gene. The skeletal muscle tissue 30 mg was homogenized in 1 mL RIPA lysis buffer Atto, Tokyo, Japan : 20 mM HEPES, mM NaCl, 1.
The total protein concentration of lysates was determined by incubation for 15 min at 4 °C and centrifugation for 15 min at 14, g. The protein content of the supernatants was quantified with the BCA method Takara Bio, Shiga, Japan.
Bovine serum albumin was used as the standard. Samples were then mixed with dithiothreitol-added EzApply solution Atto at a ratio of and boiled at 95 °C for 5 min.
After blocking with a blocking buffer Boster Biological Technology, Pleasanton, CA, USA for 1. The membrane was washed thrice for 10 min each with TBS-T. Subsequently, membranes were incubated for 1. Protein bands were detected using a DAB chromogenic regent kit Boster Biological Technology , quantified using Image Quant LAS GE Healthcare, Pittsburgh, PA, USA and ImageJ software, and normalized to GAPDH expression.
The Student's t-test or Wilcoxon signed-rank test were used as appropriate after ascertaining normality of distribution via the Shapiro—Wilk test. Statistical analyses were performed using GraphPad Prism version 8 GraphPad Software, La Jolla, CA, USA and SPSS Statistics version 26 IBM Corp.
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Flexibility prewervation the ability Enhance mental clarity naturally presrrvation joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies Throuhh from person Bone health and women person, minimum ranges are necessary for maintaining joint and total body health. Many variables affect the loss of normal joint flexibility including injury, inactivity or a lack of stretching. The range of motion will be influenced by the mobility of the soft tissues that surround the joint. These soft tissues include: muscles, ligaments, tendons, joint capsules, and skin.
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