Blog Home Source: MyFoodDiary.com5 Types of Stretching5 Types of Stretching
There are more ways to incorporate stretching than you may think. Exercise timing, your fitness environment, and your training goals all influence which type of stretching is best for you. All forms of stretching improve flexibility and range of motion. The American College of Sports Medicine (ACSM) lists the following five types of stretches.
Static Stretching
Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should be performed with warm muscles, such as after a warm-up or at the end of a workout. There are two forms of static stretching.
Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the upper body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this stretch.
Passive Static: During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the upper thigh.
Dynamic Stretching
Dynamic stretching is stretching with movement. The body transitions gradually into a position, and this movement is repeated as you increase your reach and range of motion. If you have ever taken a group exercise class, you have likely engaged in dynamic stretching. Movements, such as alternating knee lifts, repeatedly stretch the hamstrings while keeping the body in motion. Research has found that dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching them.
PNF Stretching
PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching is often referred to as partner stretching because two people are needed to perform the movements. There are many forms of PNF, but most involve an isometric hold followed by a static stretch of the same muscle group. An example of PNF is a hamstring stretch where one person lies on her back with the right leg extended straight up into the air. The second person grasps the ankle and gently presses the leg towards the other person’s head to stretch the hamstring. The pressure is released and then the stretch is repeated.
While PNF is as effective as static stretching for improving range of motion, it is less practical because of the necessity of a partner. It is most often used in clinical and fitness settings for training and rehabilitation.
Ballistic Stretching
This type of stretching uses bouncing movements to create momentum which moves the muscle into the stretch. For example, instead of holding a hamstring stretch, you would quickly reach towards your toes and release repeatedly in short bursts of movement. Fitness trainers have long been warned about the dangers of ballistic stretching because it can cause a stretch reflex that injures the muscle. Current recommendations from the ACSM state that ballistic stretching can improve flexibility as well as static stretching when it is performed properly. It is best considered for those participating in ballistic exercises such as basketball and other athletics.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
By Shawna Reed, Exercise Specialist
Stretching is a form of physical exercise where a specific muscle or tendon is flexed or stretched in order to improve the muscle’s elasticity and achieve comfortable muscle tone. The benefits of stretching include (but are not limited to): relief from cramping, improved range of motion, decreased risk of injury and a decrease in delayed-onset muscle soreness. Stretching can be both physically and mentally relaxing. Remember to take deep, slow breaths. You should feel some tension while you stretch, but don’t ever let it be painful. There are many different types of stretching techniques. Below are a few of them, their benefits and when to use each method of stretching.
Static Stretching
- Static stretching is a stretch that is held in a challenging but comfortable position for a period of time, usually somewhere between 30 to 60 seconds. Static stretching is the most common form of stretching, and is usually performed during general fitness routines. It is considered the safest and most effective form of stretching to improve overall flexibility. The best time for static stretching is after your workout as part of your cool down routine.
Dynamic Stretching
- Dynamic Stretching is often referred to as a dynamic warm-up. A dynamic warm-up is defined as a series of sport-specific movements that are designed to prepare the muscles for performance. This form of stretching is performed in a safe and controlled fashion. It increases blood flow throughout the body, therefore warming up the muscles. A couple examples of dynamic warm-ups are: high knees, butt-kickers, lunges, high kicks, etc. This is a great warm-up before you exercise as it increases blood flow to the muscles.
Passive Stretching
- Passive stretching is a technique in which you are relaxed and make no contribution to the range of motion. Instead, an outside agent creates force, either manually or mechanically. Examples include using a towel, band, gravity or another person to help you stretch. This stretch is best after a workout or when you feel muscle tightness.
PNF Stretching
- PNF (proprioceptive neuromuscular facilitation) stretching techniques involve a partner actively stretching you by some combination of altering contraction and relaxation of both agonist and antagonist muscles (Antagonist muscle – a muscle that opposes the action of another. Agonist muscle– a muscle that contracts while the other relaxes). An example would be biceps and triceps in the arm and hamstrings and quadriceps in the leg. You should only do this form of stretching with the help of a qualified fitness specialist.