The Evolution and Transformation of Stretching

Stretching (from English 'stretch' – to stretch) is a set of fitness exercises aimed at stretching and strengthening muscles, most often geared toward dance. As a sport discipline, it was once considered an optional add-on, which was a big mistake.

Today and in the future, anyone learning a dance style or simply exercising will use—and continue to use—stretching for safety and health. Thus, the very concept of stretching carried special responsibility and evolved gradually over a long period, so much so that its origin has no specific date.

Presumably, even in ancient Rome, people felt the need to stretch and warm up muscles before physical exertion to prevent injury. The medical perspective likely played a key role here.

The structure of stretching exercises began to change and take new shape in the 1950s in Sweden. A deep system was developed, aimed at creating exercises for elasticity and preserving ligament health.

Unsurprisingly, the term "Stretching" itself appeared quite recently. Stretching became highly popularized and spread among amateur and professional athletes, firmly establishing its necessity by the 1980s.

Since then, highly effective exercises and skilled instructors have found their place in stretching and sports overall. In all fitness clubs, stretching became a mandatory and essential lesson before the main workout. Dance also follows similar priorities, much like warming up the vocal cords with scales before singing.

Stretching has developed extensively, been studied repeatedly, and classified into three types: static, dynamic, and ballistic. The first type involves slow movements lasting 30–60 seconds with a fixed pose and periodic muscle tension at the doer's discretion. In stretching, this method is the most effective and beneficial compared to the others.

The second type also involves slow movements but with a bouncing effect and ending in static positions at the amplitude point. The third type is based on swinging movements of the arms and legs, as well as bending and extending the torso with a fairly large range and speed.

Exercises also have subtypes: active, where the person applies effort themselves, and passive, where stretching is performed with a partner. Also important is the sensitive period—the period of highest development of a child's mental or physical quality.

For flexibility, a person should start dancing or another sport involving muscle stretching between ages six and nine. During this time, development occurs significantly faster than at any other age.

But don't be discouraged: stretching is suitable for absolutely everyone at any age, regardless of health, provided there is a smart approach and desire to train. After all, our flexibility is a special freedom of movement.