With so many different types of stretching techniques for improving flexibility, there tends to be confusion on the difference between these techniques and how each one is executed. To help cut through some of the confusion, here is a quick explanation of six common flexibility techniques along with examples. Show
Static Stretching The most common type of stretching, static stretching, is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more. There are two types of static stretches:
Dynamic StretchingUnlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of dynamic stretching is to improve flexibility for a given sport or activity. An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race. Ballistic StretchingThis type of stretching is typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group. While these bouncing movements usually trigger the stretch reflex and may cause increased risk for injury, they can be safely performed if done from low-velocity to high-velocity and preceded by static stretching. Active Isolated Stretching (AIS)This stretch technique is held for only two seconds at a time. It is performed repeatedly for several repetitions, each time exceeding the previous point of resistance by a few degrees. Much like a strength-training regimen, AIS is performed for several sets with a specific number of repetitions. Myofascial ReleaseThrough the use of a foam roller or similar device, myofascial release relieves tension and improves flexibility in the fascia (a densely woven specialized system of connective tissue that covers and unites all of the body’s compartments), and underlying muscle. Small, continuous back-and-forth movements are performed over an area of 2 to 6 inches for 30 to 60 seconds. The individual’s pain tolerance will determine the amount of pressure applied to the target area. Proprioceptive Neuromuscular Facilitation (PNF)This type of stretching capitalizes on the use of autogenic and reciprocal inhibition, and includes three types of techniques:
Knowing the difference between each stretching technique and how to properly execute them is necessary for determining which stretch is best for your client's fitness goals and helping them perform them safely and effectively.
There are two main types of stretches: static stretches and dynamic stretches. Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety. Both of these have different purposes and should be used at different times in your workout. Read on for more from HSS physical therapist Leigh-Ann Bramble, PT, DPT, of the HSS Sports Rehabilitation and Performance Center, on the benefits of static and dynamic stretching. Dynamic StretchingThis form of stretching improves speed, agility and acceleration. It involves the active tightening of your muscles and moving your joints through their full range of motion throughout the stretch. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness. Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not. A complete athletic warm-up should incorporate about 5 to 10 minutes of low- to moderate-intensity swimming, jogging or cycling, followed by dynamic stretching. Here are some types of dynamic stretching. Torso twistStand with your feet facing forward, as wide as your shoulders, and your arms by your side with a 90-degree bend in your elbows. Keep your feet in the same position and in a controlled manner, twist your torso from one side to the other. Be sure to move through your trunk and do not force the movement. This exercise helps keep your spine mobile and flexible. Maintaining spine flexibility is particularly beneficial for athletes of throwing and hitting sports such as football, baseball, tennis, hockey and lacrosse. Since stretching the muscles can help reduce the risk of injuries by increasing the flexibility and range of motion, stretching should be incorporated into your exercise program. There are four types of stretching – active stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching, which involves table stretching. Four Different Types of StretchingActive StretchingThis technique adopts and holds a pose while exclusively utilizing the muscles within the group that’s being targeted. For instance, flexing the ankle back and forth involves the use of the calf muscles as they hold the toes in a pointed position and as the toes are being raised toward the shin. The muscles are performing opposing functions as one is being lengthened, and the other one is being contracted. Passive StretchingThis type of stretching is excellent for enhancing your balance, as well as your flexibility by holding a position or a pose with gravity or by hand. As a specific force is reaching the outer limits of your range of motion, the target muscle is being lengthened. For example, hamstring stretches involve bending at your waist to touch your toes and holding that pose for over 30 seconds before you do a deeper stretch. Dynamic StretchingThese are lively stretches that rely on momentum to flow through repeated movements. An example is doing a hamstring stretch where your leg is swung upward in a kick through its range of motion. With each pass, a gradual progression in height is being reached. PNF StretchingThis refers to a set of techniques that involve table stretching and the help of a certified stretch therapist. PNF stretching promotes the restoration of a weakened or injured muscle as resistance is provided while keeping everything in place. As the contraction is released, the stretch pose is being held in place for about 20 to 30 seconds and another 30 to 40 seconds for the muscles to relax completely. Curious About Table Stretching?Discover the benefits of table stretching by booking a free 30-minute stretch at Stretch Zone today!
We all know, or at least have heard, about the importance of stretching. Whether it is to improve your athletic performance, for general health and wellness, or to relieve pain and tension, stretching can be the answer. The real question is what kind of stretching should we be doing to get the best results. When it comes to stretching, there are three main techniques: static, dynamic, and ballistic stretching. Static stretching is what typically comes to mind when talking about stretching. It is a form of active or passive stretching in which you hold a position for about 30-60 seconds, allowing the muscles and their connective tissues, fascia, to lengthen. This is the most commonly known style of stretching and has been seen as the status quo for years. This style of stretching may not be the best way to improve performance before physical activity. Using a static stretching program prior to engaging in physical activity may inhibit the muscle’s ability to fire properly. The primary reason for this is a reduction in muscle tension and an increase in length between resting muscle fibers. These two factors alter the length-tension relationship of the muscle, causing a decrease in muscle excitability. This in turn can directly affect the muscle’s ability to optimally function. Think of the tension in a rubber band. When you stretch a rubber band and hold that tension for a long period of time, you cause the rubber band to increase in length but lose the stored energy. The band’s tension is what allows the band to be functional. Our bodies rely on similar forces to propel us forward during a run, or allow us to jump high during a sport like basketball. If we overstretch our muscles, this inhibits elasticity, which inhibits our performance. Dynamic stretching is a form of active stretching that is performed by engaging the desired muscle’s antagonist through the joint’s range of motion, only holding the stretch for 2-3 seconds. Because the stretch is only held briefly, the muscle is able to increase in length without a reduction in muscle tension or muscle excitability. By preventing the reduction in muscle tension, an individual is able to improve their range of motion without a loss in force production. Dynamic stretching is the style utilized by the therapists here at LYMBR. This type of stretching is also referred to as a dynamic warm-up, which athletes use to prepare their muscles for the rigorous demands of their sport. Ballistic stretching is the most controversial form of stretching. Unlike dynamic stretching, ballistic stretching utilizes muscle activation through quick, jerky movements. This inhibits the body’s stretch reflex and increases the muscle’s range of motion through the force created by the bouncing. The extra external force produced can overload the muscle, increasing the risk for potential injury. Because the high risk of injury does not outweigh the benefits of the stretch, most fitness professionals do not recommend using this style of stretching. When looking at the three different styles of stretching, we can see that they can all be utilized to increase range of motion. Static stretching is the more well-know style and is commonly used for general stretching, but can inhibit muscle excitability, making it unappealing to people active in fitness and athletics. Dynamic stretching increases range of motion while maintaining muscle tension, making it useful for general stretching, fitness enthusiasts and athletes. Ballistic stretching can increase range of motion quickly, but has a higher risk of injury than other effective techniques. We all know we should stretch – stretching safely and effectively will help you reach your health and wellness goals.
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What is the name of the kind of stretch that involves stretching as far as you can and then holding for 10 30 seconds?
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