Stretching FAQ 1.6.4 - Reciprocal Inhibition

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Stretching FAQ

Subject: 1.6.4 - Reciprocal Inhibition

When an agonist contracts, in order to cause the desired motion, it usually forces the antagonists to relax (See "1.4 - 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 quadricep (i.e., keeping your leg straight).

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