Sirutamise

Sirutamine is a form of physical activity aimed at lengthening the muscles and associated connective tissues to increase flexibility and the range of motion of joints. It is commonly practiced in sports training, rehabilitation, and daily activities.

Static stretching involves holding a position at the end of a muscle's comfortable range for a period, typically 15–60 seconds. Dynamic stretching uses controlled, sport-specific movements through the range of motion. Proprioceptive neuromuscular facilitation (PNF) and partner-assisted methods can be used to enhance flexibility by combining stretching with muscle contractions. Ballistic stretching—repetitive bouncing or jerky movements—has a higher risk of injury and is generally not recommended for non-athletes.

Potential benefits include improved joint mobility, increased muscle flexibility, better movement efficiency, and reduced muscle tension. It can play a role in rehabilitation after injuries and in maintaining functional mobility with age. The evidence for injury prevention is mixed and depends on the context and how stretching is integrated with other training.

Practical guidelines: stretch after a light warm-up or at the end of exercise; avoid pain and the stretch should feel mild to moderate. Hold static stretches for 15–60 seconds and repeat each stretch 2–4 times per muscle group. Progress gradually, and consult a healthcare or physical therapy professional if you have injuries or medical conditions.