What Happens When We Stretch Our Muscles?
The stretching of a muscle fiber begins with the sarcomere, the basic unit of contraction in the muscle fiber.
- As the sarcomere contracts, the area of overlap between the thick and thin myofilaments increases.
- As it stretches, this area of overlap decreases, allowing the muscle fiber to elongate.
- Once the muscle fiber is at its maximum resting length (all the sarcomeres are fully stretched), additional stretching places force on the surrounding connective tissue.
- As the tension increases, the collagen fibers in the connective tissue align themselves along the same line of force as the tension.
Hence when you stretch, the muscle fiber is pulled out to its full length sarcomere by sarcomere, and then the connective tissue takes up the remaining slack. When this occurs, it helps to realign any disorganized fibers in the direction of the tension.
This realignment is what helps to rehabilitate scarred tissue back to health.
When a muscle is stretched, some of its fibers lengthen, but other fibers may remain at rest.
The current length of the entire muscle depends upon the number of stretched fibers (similar to the way that the total strength of a contracting muscle depends on the number of recruited fibers contracting).
The more fibers that are stretched, the greater the length developed by the stretched muscle.
The nerve endings that relay all the information about the musculoskeletal system to the central nervous system are called proprioceptors. Also called mechanoreceptors, they are the source of all proprioception: the perception of one’s own body position and movement.
The proprioceptors detect any changes in physical displacement (movement or position) and any changes in tension, or force, within the body. They are found in all nerve endings of the joints, muscles, and tendons. The proprioceptors related to stretching are located in the tendons and in the muscle fibers.
There are two kinds of muscle fibers:
- Intrafusal muscle fibers
- Extrafusal muscle fibers
Extrafusal fibers are the ones that contain myofibrils and are what is usually meant when we talk about muscle fibers.
Intrafusal fibers are also called muscle spindles and lie parallel to the extrafusal fibers.
- Muscle spindles, or stretch receptors, are the primary proprioceptors in the muscle. Another proprioceptor that comes into play during stretching is located in the tendon near the end of the muscle fiber and is called the golgi tendon organ.
- A third type of proprioceptor, called a pacinian corpuscle, is located close to the golgi tendon organ and is responsible for detecting changes in movement and pressure within the body.
When the extrafusal fibers of a muscle lengthen, so do the intrafusal fibers (muscle spindles). The muscle spindle contains two different types of fibers (or stretch receptors) which are sensitive to the change in muscle length and the rate of change in muscle length.
When muscles contract it places tension on the tendons where the golgi tendon organ is located. The golgi tendon organ is sensitive to the change in tension and the rate of change of the tension.
When the muscle is stretched, so is the muscle spindle (see section on Proprioceptors).
- The muscle spindle records the change in length (and how fast) and sends signals to the spine which convey this information.
- This triggers the stretch reflex (also called the myotatic reflex) which attempts to resist the change in muscle length by causing the stretched muscle to contract.
The more sudden the change in muscle length, the stronger the muscle contractions will be (plyometrics or “jump” training is based on this fact).
This basic function of the muscle spindle helps to maintain muscle tone and to protect the body from injury.
One of the reasons for holding a stretch for a prolonged period of time is that as you hold the muscle in a stretched position, the muscle spindle habituates (becomes accustomed to the new length) and reduces its signaling.
Gradually, you can train your stretch receptors to allow greater lengthening of the muscles.
Some sources suggest that with extensive training, the stretch reflex of certain muscles can be controlled so that there is little or no reflex contraction in response to a sudden stretch.
While this type of control provides the opportunity for the greatest gains in flexibility, it also provides the greatest risk of injury if used improperly. Only consummate professional athletes and dancers at the top of their sport (or art) are believed to actually possess this level of muscular control.
The stretch reflex has both a dynamic component and a static component.
- The static component of the stretch reflex persists as long as the muscle is being stretched.
- The dynamic component of the stretch reflex (which can be very powerful) lasts for only a moment and is in response to the initial sudden increase in muscle length.
The reason that the stretch reflex has two components is because there are actually two kinds of intrafusal muscle fibers: nuclear chain fibers, which are responsible for the static component; and nuclear bag fibers, which are responsible for the dynamic component.
Nuclear chain fibers are long and thin, and lengthen steadily when stretched. When these fibers are stretched, the stretch reflex nerves increase their firing rates (signaling) as their length steadily increases. This is the static component of the stretch reflex.
Nuclear bag fibers bulge out at the middle, where they are the most elastic. The stretch-sensing nerve ending for these fibers is wrapped around this middle area, which lengthens rapidly when the fiber is stretched.
The outer-middle areas, in contrast, act like they are filled with viscous fluid; they resist fast stretching, then gradually extend under prolonged tension. So, when a fast stretch is demanded of these fibers, the middle takes most of the stretch at first; then, as the outer-middle parts extend, the middle can shorten somewhat.
So the nerve that senses stretching in these fibers fires rapidly with the onset of a fast stretch, then slows as the middle section of the fiber is allowed to shorten again. This is the dynamic component of the stretch reflex: a strong signal to contract at the onset of a rapid increase in muscle length, followed by slightly “higher than normal” signaling which gradually decreases as the rate of change of the muscle length decreases.
When muscles contract (possibly due to the stretch reflex), they produce tension at the point where the muscle is connected to the tendon, where the golgi tendon organ is located.
The golgi tendon organ records the change in tension, and the rate of change of the tension, and sends signals to the spine to convey this information. When this tension exceeds a certain threshold, it triggers the lengthening reaction which inhibits the muscles from contracting and causes them to relax.
Other names for this reflex are:
- inverse myotatic reflex
- autogenic inhibition
- clasped-knife reflex
This basic function of the golgi tendon organ helps to protect the muscles, tendons, and ligaments from injury. The lengthening reaction is possible only because the signaling of golgi tendon organ to the spinal cord is powerful enough to overcome the signaling of the muscle spindles telling the muscle to contract.
Another reason for holding a stretch for a prolonged period of time is to allow this lengthening reaction to occur, thus helping the stretched muscles to relax. It is easier to stretch, or lengthen, a muscle when it is not trying to contract.
When an agonist contracts, in order to cause the desired motion, it usually forces the antagonists to relax (see section Cooperating Muscle Groups). This phenomenon is called reciprocal inhibition because the antagonists are inhibited from contracting.
This is sometimes called reciprocal innervation but that term is really a misnomer since it is the agonists which inhibit (relax) the antagonists. The antagonists do not actually innervate (cause the contraction of) the agonists. Such inhibition of the antagonistic muscles is not necessarily required. In fact, co-contraction can occur.
When you perform a sit-up, one would normally assume that the stomach muscles inhibit the contraction of the muscles in the lumbar, or lower, region of the back. In this particular instance however, the back muscles (spinal erectors) also contract. This is one reason why sit-ups are good for strengthening the back as well as the stomach.
When stretching, it is easier to stretch a muscle that is relaxed than to stretch a muscle that is contracting. By taking advantage of the situations when reciprocal inhibition does occur, you can get a more effective stretch by inducing the antagonists to relax during the stretch due to the contraction of the agonists.
You also want to relax any muscles used as synergists by the muscle you are trying to stretch. For example, when you stretch your calf, you want to contract the shin muscles (the antagonists of the calf) by flexing your foot. However, the hamstrings use the calf as a synergist so you want to also relax the hamstrings by contracting the quadriceps (i.e., keeping your leg straight).