microStretching® Principles

Principle One

In a systematic literature review, it was suggested that body (stretch) position may directly or indirectly influence the intensity of the stretch (1). In addition, muscle and tendon tissue and their components (i.e., collagen) are known to respond to altered levels of activity (2).

With microStretching®, body (stretch) position is defined by the concept of stability, balance, and control (SBC™). In a study comparing a hamstring stretch in the standing position compared to a  supine (lying) position, it was reported that the lying position  isolated the hamstring muscle more effectively, was more comfortable, and most importantly, facilitated a better relaxation response during the stretch (3).

Using proper body (stretch) position in combination with the suggested prescriptive attributes of microStretching®, facilitates a PsNS response, leading to a reduction in resting muscle tension and tone, and allowing for elongation of the muscle while promoting regeneration and healing (4). At the same time, the decrease in the sympathetic nervous system response  decreases the sensation of pain and increased patient motivation to adhere to their recovery program.

References

  1. Apostolopoulos, N.C.; Metsios, G.S.; Flouris, A.D.; Koutedakis, Y. & Wyon, M. (2015). The relevance of stretch intensity and position – a systematic review. Frontiers in Psychology 6: 1-25.
  2. Kjaer, M. (2004). Role of extracellular matrix in adaptation of tendon and skeletal muscle to mechanical loading. Physiol Rev 84: 649-98.
  3. Abdel-Aziem, A.A.; Draz, A.H.; Mossad, d. & Abdelraou, O.R. (2013). Effect of body position and type of stretching on hamstring muscles flexibility. Int J Med Res Health Sci. 2: 399-406
  4. Apostolopoulos, N. (2004). Microstretching – a new recovery and regeneration technique. New Studies in Athletics. 19(4): 47-54.F

Principle Two

This second principle suggests that a certain stretch sequence is done in an established order of assigned microStretching® based on the origin and insertion of the muscle groups and their overlap. In addition, the particular ordering is used to address the issue of the potential generation of any muscular tension of the body during stretching (1).

For instance, if an individual is suffering from hamstring issues (i.e., tightness, pain, spasms, etc.), one would assign stretches for the calf, glutes, and hamstrings regions, but not necessarily in that order. Stretch sequencing does not necessarily need to follow the order of muscles of a closed or open kinetic chain (i.e., calf–>hamstring–>glutes).

As mentioned above, stretch sequencing looks at the origin and insertion of the muscle groups that will be stretched and their overlap. Research has shown that the surrounding fascia connect skeletal muscles, and can be found between synergists and antagonists located parallel to each other (2) or between muscles arranged in series (3, 4, 5).

Stretch sequencing also addresses the generation of any muscular tension of the body during stretching. If a person has been assigned a certain sequence of microStretching® stretches, however during one of the stretches they experience a pinching sensation from another muscle or muscle group,  associated with pain and discomfort preventing them to fully relax, this area becomes the primary area that needs to be alleviated in order to proceed with the assigned stretch sequence.

References

  1. Apostolopoulos, N. (2010). microStretching – A practical approach for recovery and regeneration. New Studies in Athletics. 25: 81-97
  2. Yucesoy, C.A. (2010). Epimuscular myofascial force transmission implies novel principles for muscular mechanics. Exercise Sport Sci Rev 38: 128-134.
  3. Wilke, J.; Debelle, H.; Tenberg, S.; Dilley, A. & Maganaris, C. (2020). Ankle motion is associated with soft tissue displacement in the dorsal thigh: an in vivo investigation suggesting myofascial force transmission across the knee joint. Front Physiol. 11: 1-7.
  4. Wilke, J. & Krause, F. (2019). Myofascial chains of the upper limb: A systematic review of anatomical studies. Clin Anat. 32: 934-940
  5. Wilke, J.; Krause, F.; Vogt, L. & Banzer, W. (2016). What is evidence-based about myofascial chains: A systematic review.Arch Phys Medicine Rehabil. 97: 454-461.