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8:04am, 20 July 2025

Stretching exercises are a good helper to eliminate fatigue

If you can combine stretching exercises with the aforementioned sports oil massage, it will be more effective in eliminating muscle fatigue.

Stretching exercises are divided into two types. One is a "static stretch exercise" that does not borrow reaction forces and can make the muscles static and relax; the other is a "static stretch exercise" that uses reaction forces from movements to make the muscles stretch significantly. No matter which one is a good helper to eliminate fatigue.

The effect of static stretching is particularly significant in both. It can improve muscle softness and expand the range (domain) of action in the period. When the relevance domain increases, muscle movements will become more smooth, because after the muscle tension disappears, blood circulation will also improve, and muscle fatigue will naturally be easily removed.

Applying pressure on the muscles in the lower body through static stretching can also enhance the effect of breast lifting. Regarding this, dynamic stretching exercises can also produce the same effect. When the breast lifting effect becomes active, the circulation of blood and lymph will be smoother, thereby relaxing the tired body and mind.

Stretch muscles through static stretching exercises

The "Ten" is located at the end of the muscle, and there is a small sensor called "Galle tendon organ" in the tendon, which can detect the degree of muscle stretching.

If we continue to stretch muscles through static stretching, the gorilla tendon organ will emit a message "Muscles are stretching!", and then this message will be transmitted to the spinal cord from the nerves (Ib sensory neurons), and then the spinal cord will give the command "Relax muscles!" to the stretching muscles. The main purpose of this mechanism is to prevent the muscles from being injured by excessive stretching. At the same time, the stretching muscles and the muscles (antagonist muscles) that act opposite to them will also receive instructions from the spinal cord to reach the muscles and ask them to retract. As long as the antagonist muscle contracts, the muscles will become easier to stretch.

When doing static stretching exercises, how to avoid "stretching reflex" is also a key point to pay attention to. This refers to the reaction of reflexive retraction when the muscles stretch quickly.

Just as there is a Gal tendon organ in the tendon, there is also a detector called "muscular shuttle" in the muscles, which can sense the extent of muscle stretching. When the muscles stretch rapidly, the muscle shuttle will transmit messages to the spinal cord through the nerves (Ia sports neurons). The stretched muscles will then shrink, just like the instructions from the spinal cord to antagonize the muscle relaxation. This series of actions is "extension reflex". The purpose of this reflex is to allow the muscle to avoid damage caused by sudden stretching without warning.

If you want to avoid stretching reflexes, you should not rely on reaction forces when doing static stretching, but slow down your movements and stretch your muscles slowly. When the movement of a part lasts for about twenty seconds, the mechanism triggered by the gorilla tendon organ will be activated, making the muscles softer.

At this time, at most, you should stop when you only feel pain, and do not stretch, because when a person feels pain, the muscles will become tight and it will become difficult to relax. We should also be careful not to stop breathing during our muscles. Exhale and stretching can make muscles more easily stretched.

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※ This article is excerpted from "The Strongest Fatigue Recovery Method: National-class Physical Ability Training Teaches You to Fight Chronic Fatigue and Create a Body Without Tiredness".