DIFFERENT TYPES OF STRETCHING

DIFFERENT TYPES OF STRETCHING

 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 from the Essentials of Exercise Science Manual
.
 Stretching is important in keeping your muscles long and loose. Ideally, you should stretch
after warming up with some light exercise so that you're stretching warmed muscles, which
helps prevent injuries. But there's no "one size fits all" when it comes to stretching. 
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:
 Active: Added force is applied by the individual for greater intensity
 Passive: Added force is applied by an external force (e.g., partner or assistive device) to
increase intensity
 Static stretching requires you to move a muscle to the end of its range of motion, and to
maintain that position without pain for 20 to 45 seconds. Repeat this 2 to 3 times each.
This is a very effective way to increase flexibility. However, these stretches should only be
done after athletic activity, during cool-down). Using static stretching after sports will help
prevent injury. But using static stretching in a warm-up prior to an athletic competition
may actually negatively impact your performance. This is because static stretching may
limit your body’s ability to react quickly. This condition may last up to two hours in
activities such as vertical jumps, short sprints, balance and reaction speeds.
Static stretching examples
Here are some types of static stretching:
Posterior capsule stretch
Relax your shoulders, bring one arm across your body, and hold it with the other arm just above the elbow, pulling gently
toward your body. This stretch is for the posterior shoulder and is particularly beneficial for all athletes of throwing sports
such as football, baseball and basketball.
Hamstring stretch
Place one leg on a low stool with your hips and feet facing forward. Lean forward from your hips, keeping your back flat and knee
straight until you feel a stretch in the back of your thigh. Stretching your hamstrings helps prevent injuries while running.
Quadriceps stretch
Grab hold of one ankle with your hand from the same side. Tighten your stomach muscles to prevent your back from arching. Extend your thigh backwards, bend
your knee, and bring your ankle upward toward your buttock. Be sure to keep your knee aligned with your hip by keeping your ankle in the same line as your hip,
rather than angled outward or inward toward your body. You should feel this stretch in the front of your thigh. This stretch is beneficial to the quadriceps muscle .
 DYNAMIC STRETCHING
 Unlike 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.
 This 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.
These functional and sport-specific movements help increase muscle temperature and
decrease muscle stiffness.

 Dynamic stretching examples

 Here are some types of dynamic stretching:
Torso twist
Stand 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, hockery and lacrosse.
Walking lunge
Stand with your arms on your waist; take a step forward and lunge, keeping your front knee in line with your hip and ankle and lowering your back knee
toward the floor without touching. Do not allow your front knee to drive past your front toes while lunging. Push off the back leg and step forward with
the opposite leg lunging in the same fashion. Engage your abdominal muscles throughout this exercise to avoid arching your back. This helps stretch the
gluteus, hamstring and hip flexor muscles and is beneficial for all athletes, particularly those playing track-and-field sports, soccer, rugby or football.
Leg swing
Stand on one leg and in a slow, controlled motion swing the other leg in front of you and behind you through the full range
of motion. Make sure to engage your abdominal muscles to prevent your back from arching. This stretch helps prepare the
hamstrings and hip flexors for running.
BALLISTIC STRETCHING

 This 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. 
 This type of stretching is where you stretch the muscle as far as it is comfortable to do so.
Then, at the the end range of movement you bounce or force the joint that little bit further.
 This is generally frowned on these days, because the act of forcing a muscle beyond its
comfortable range can damage it.
 However, Martial artists and Ballet dancers (extreme joint range of movement is required)
often include it in their stretching routines.
 It may also be used in rehabilitation to increase joint range of movement. But be careful!
 An example of ballistic stretching is reaching over to touch your toes and bouncing to
increase the range. This type of stretching is rarely recommended due to the injury
possibilities and no beneficial effect over other, safer, forms of stretching such as PNF and
dynamic stretches.
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
  
 An active isolated stretch can improve your flexibility, reduce pain, and improve exercise
performance without causing injury.
 What is active isolated stretching?
 It is actually a short process with three parts.
  
 1. Isolate the Muscle to Stretch
 If you didn’t already know, muscles often work in opposition. If you want to isolate a
muscle, you need to do the opposite for the other muscle. For example, when you flex your
hamstrings you stretch your quadriceps and vice versa. So you need to “flex” one muscle
in order to stretch another.
  
 2. Only Hold the Stretch for Two Seconds
 Flex the opposing muscle to stretch the muscle you are isolating. But don’t hold it for a
minute like static stretching! Instead, only hold the position for two seconds.
 3. Perform 10 Repetitions
 Simply repeat this process until you have done about 10 reps. Breathing is also important,
so exhale during the stretching portion of each rep. This allows oxygen to pump through
the body and increase circulation.
Here Are Some Examples of Active Isolated Stretches

 Bent Leg Hamstring Stretch

 Straight Leg Hamstring Stretch
 Leg Pelvic Tilt Stretch
 Lateral Trunk Flexors
 Trunk Extensions
 Hip Adductor Stretch
 Quadriceps Stretch
MYOFASCIAL RELEASE

Through 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:
 Hold-relax
 Perform a passive 10-second pre-stretch.
 Hold and resist force applied by the fitness professional, causing an isometric contraction in the
target muscle group, for six seconds.
 Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase range of
motion (ROM).
 There should be a greater stretch during this final phase due to autogenic inhibition.
 Contract-relax
 Perform a passive 10-second pre-stretch.
 The fitness professional applies resistance, counteracting the client’s force of concentric
contraction of the target muscle group, without completely restricting the joint through its
ROM.
 Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase ROM.
 There should be a greater stretch during this final phase due to autogenic inhibition.
 Hold-relax with agonist contraction
 This technique is similar to the Hold-relax technique, but differs for the final stretch.
 Relax the muscle group and allow a passive stretch. Concentrically contract the opposing
muscle group of the target muscle group that is being stretched; hold for 30 seconds to
increase ROM.
 There should be a greater stretch during this final phase due to reciprocal and autogenic
inhibition.
 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.
THE IMPORTANCE OF STRETCHING

It's not enough to build muscle and achieve aerobic

fitness. You need to think about flexibility, too. Stretching
can help.

You may think of stretching as something performed only

by runners or gymnasts. But we all need to stretch in order
to protect our mobility and independence. "A lot of people
don't understand that stretching has to happen on a
regular basis. It should be daily.
WHY STRETCHING IS IMPORTANT

 Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to
maintain a range of motion in the joints. Without it, the muscles shorten and become tight.
Then, when you call on the muscles for activity, they are weak and unable to extend all the
way. That puts you at risk for joint pain, strains, and muscle damage.
 For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That
can make it harder to extend your leg or straighten your knee all the way, which inhibits
walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that
stretches them, such as playing tennis, they may become damaged from suddenly being
stretched. Injured muscles may not be strong enough to support the joints, which can lead to
joint injury.
 Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't
put too much force on the muscle itself,". Healthy muscles also help a person with balance
problems to avoid falls.
 STRETCHING- is a form of physical exercise in which a specific muscle or tendon (or muscle group) is
deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone
. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used 
therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion.
 In its most basic form, stretching is a natural and instinctive activity; it is performed by humans and many other 
animals. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after
long periods of inactivity, or after exiting confined spaces and areas.
 Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to
stretch before (for warming up) and after exercise in an attempt to reduce risk of injury and increase performance.
 Stretching can be dangerous when performed incorrectly. There are many techniques for stretching in general, but
depending on which muscle group is being stretched, some techniques may be ineffective or detrimental, even to
the point of causing hypermobility, instability, or permanent damage to the tendons, ligaments, and muscle
 fiber. The physiological nature of stretching and theories about the effect of various techniques are therefore
subject to heavy inquiry.
 https://www.sportsinjuryclinic.net/rehabilitation-exercises/stretching-exercises/types-of-str
etching
  
 https://caliathletics.com/knowledge/types-of-stretching/
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