Question

• What can the “tendon reflex” teach us about stretching? Hint “reciprocal inhibition”.
• How can we increase flexibility in our hamstring muscles using reciprocal inhibition when stretching? Describe the stretch action.
• Is this type of stretching static or dynamic? Why?
• Is this the best type of hamstring stretch before you go for a jog?
• Goal is to reduce injury and increase flexibility.

Answer 1

Tendon reflex or a T-reflex is a type of stretch reflex which happens when the stretch is created by a blow upon a muscle tendon. The two opposing sets of muscles i.e., extensors and flexors controls the joints which works in synchrony for the smooth movement. The stretch reflex gets activated as the muscle spindle is stretched. In this case, the opposing muscle group mjst be inhibited to prevent from working against the contraction of the opposite muscle. This leads to an optimum joint function and longetivity. Reciprocal inhibition is accomplished by the actions of an inhibitory interneuron in the spinal cord.

Usually muscles operate in pairs, when one contracts, the other relaxes. This automatic mechanism happens when muscles get engaged and disengaged to produce a coordinated movement. This action of a muscle contracting and the other relaxing is good for an efficient movement and for preventing injuries.

Hamstring is the single large tendon that is found in behind the knee (muscles at the back of the upper legs
). These hamstrings are more susceptible to injury. Reciprocal inhibition during stretching increses flexibility of hamstring. Its flexibility can be increased by incorporating one's own body weight or heavy weights to challenge the muscles. Also by inclusing strength training exercises alternate days will help a lot. Performing esxrecises that focuses on the hamstring muscles are to be included everyday.

Dynamic stretches are best to perform for hamstring. Workouts such as Straight Leg Kick, Walking Zombie, Toe Touches, Toe Touches. The reaso n for the same is unlike static stretches that hold a position for a longer time, dynamic stretches focuses on the active movements which eventually increases the body temperature and the flow of the blood. This helps the hamstring stretch flexible as they are located at the back of the legs and majorly involved in flexing the knees and extending the hips.

It is advisable for a hamstring stretch before jogging or running to prepare the muscles for an effecient workout. List of stretch include lunges , squats, Glute and Piriformis Activation , Hamstring Sweep, Ankling and Calf Mobilization, Leg Swings: Abductor and Adductor, Leg Swings: Hamstring and Hip Flexor

Hence these practices will help reducing the injury and increasing the flexibility of the hamstring.