längning

Längning, often translated as stretching, is a form of physical exercise in which a specific muscle or tendon is deliberately stretched. The purpose of stretching can be to improve flexibility and range of motion, and it is often used as part of a warm-up or cool-down routine for sports and exercise. It is also employed in rehabilitation from injuries to restore mobility.

There are various types of längning. Static stretching involves holding a stretch for a period of time, typically 15 to 30 seconds, at a point where a mild tension is felt. Dynamic stretching involves moving parts of the body through their full range of motion, often in a controlled and repetitive manner, such as arm circles or leg swings. Ballistic stretching uses bouncing movements to force a limb beyond its normal range of motion, but this method is generally less recommended due to a higher risk of injury. Proprioceptive neuromuscular facilitation (PNF) stretching often involves alternating between contracting and relaxing the targeted muscle group.

Regular stretching can offer several benefits, including reduced muscle stiffness, improved posture, and potentially a decrease in the risk of certain types of injuries. However, overstretching or improper technique can lead to muscle strains or other injuries. It is generally advised to perform stretches gently and avoid pushing to the point of pain.