TYPES OF
STRETCHING
STATIC STRETCHING
Static stretching refers to a slow, gradual, and controlled
stretch through a full range of motion. This is a steady-intensity,
long duration technique. Static stretching can be performed
at two levels of intensity.
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THE EASY STRETCH
At the beginning of a stretch, ease into a movement so that
you feel a mild tension. Hold this level for 10-30 seconds
and concentrate on relaxing. The feeling of tension should
gradually subside as your muscles relax. If it does not,
ease off slightly and find a degree of tension that is comfortable.
The easy stretch reduces muscular tightness and readies the
muscles for the developmental stretch.
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THE DEVELOPMENTAL STRETCH
After the easy stretch, gently move a fraction of an inch
further until you again feel a mild tension. Hold for 10-30
seconds. The tension should diminish. If not, ease off to
a comfortable level of tension. The developmental stretch
fine-tunes the muscles and increases flexibility.
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BALLISTIC STRETCHING
Ballistic or dynamic stretching involves bouncing movements
in which the end point is not held. After a thorough warm-up
of the involved musculature, ballistic stretching should
be performed in a rhythmic movement that mimics a specific
job or sport skill (e.g., swinging an ax, sledgehammer, baseball
bat, or golf club). Ballistic stretching may promote dynamic
flexibility and decrease injury potential for these high-speed
activities. Initially, movements should be small and gradually
increased to larger ranges of motion.
NOTE: Ballistic stretching does involve a higher risk
of developing soreness or injury. It should be avoided
by people with a history of injury in the involved joints
and reserved for sport specific training programs after
a thorough warm-up and static stretching routine. It is
generally not recommended for the general populations.
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PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION
Proprioceptive Neuromuscular Facilitation (PNF) is an advanced
stretching technique that employs alternating muscular contraction-relaxation
protocols. PNF stretching can be very effective in improving
joint range of motion and can also provide modest gains in
strength. They are commonly used to help restore normal range
of motion and strength following injury. However, most PNF
exercises require the use of a knowledgeable and experienced
partner.
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FREQUENCY
Stretching should be done daily, before and after activity.
It can also be done in short breaks throughout the day. Often,
there is a limited time for exercise and stretching adequately
is often neglected in favor of weight training or cardiovascular
training. When this is the case, it is important to always
do an adequate warm-up, proceed to an abbreviated stretching
routine, emphasizing the specific muscles soon to be used,
then easing into a workout of low-to-moderate intensity.
Stretching between sets of weight training or during short
breaks while running can be helpful. Additionally, a comprehensive,
uninterrupted stretching routine of at least 20 minutes,
at least twice a week, is needed to maintain good flexibility,
with more needed for significant improvement.
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INTENSITY
Stretching should never be performed past the point of mild
tension or discomfort. Discomfort may be more noticeable
at the start of a program, but should become less prominent
with subsequent sessions. Muscles should feel relaxed and
loose following stretching, not sore or stiff. However, care
must be taken to allow adequate recovery from all exercise
routines, and to avoid "over-stretching", or attempting to "stretch-out"
minor injuries. In general, light stretching can help the
healing process of many musculoskeletal injuries, but
aggressive stretching can be traumatic and aggravate the
injury. In the case of injury rehabilitation, it is important
to follow the specific recommendations of a qualified exercise
specialist or medical professional.
Recent research has indicated that aggressive developmental
stretching may cause minor muscle trauma, similar to weight
lifting, which requires a period of recovery. Therefore,
aggressive developmental stretching to increase range of
motion should not be done prior to a challenging strength
training, cardiovascular workout or sports activity. A less
aggressive warm-up and stretching regimen is recommended
prior to these workouts, and aggressive developmental stretching
is best done afterward or during a separate exercise session.
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