Types of stretching
I think all of us can be a bit negligent on the stretching side of our workouts?
Especially now coming into cooler weather we really need to make sure we spend time stretching and not just fly off after a run or workout. This should be done regardless of what the weather is like, but I’m just saying you’ve got to be extra aware now.
I have listed a few different types and ways to stretch, it’s important to try them as you’ll find using different kinds of stretching helps.
Ballistic stretching:-
This stretching uses rapid, bouncing movements to forces the muscle to stretch.
We used to see a lot of athletes complete this type of stretching, but now this is no longer classed a good way to stretch as it increases the likelihood of tearing the muscle because the external force stretching the muscle opposes the shortening force produced by the stretch reflex, resulting in excessive tension in the muscle and tendons.
Static stretching:-
In static stretching, the muscle to be stretched is lengthened slowly and held at a comfortable range for 10-30 seconds, focusing on your slow full breaths at the time.
Begin holding the stretch and once the feeling of the stretch starts to fade, move gently into a deeper stretch and hold again, and then try again once more.
Passive stretching:-
Stretching with someone else (training partner or personal trainer). The stretcher relaxes and the partner moves the limb being stretched to gain a new range of motion.
This type of stretching is used to increase flexibility at the extremes of range of motion, as in sports such as gymnastics and dance, where maximum flexibility can be crucial for their best performance.
You must always have good communication between each other, as the person receiving the stretch needs to let the person helping the stretch if they have pushed too hard and the form is not right – this could result in an injury.
Active stretching:-
This stretching is again done with a partner, but this time the stretcher does the work, as in controls the force and duration of the stretch. This then can be safer in the chance of overstretching.
Active –assisted stretching:-
This stretching combines active movement by the stretcher with help from their partner, either to add some passive stretch at the end of the hold, or add a bit of resistance to the motion.
Facilitated stretching:-
This type of stretching is based on PNF (proprioceptive neuromuscular facilitation), a physiotheraphy technique developed to help rehabilitate patients with brain injuries and other neurological disorders. It is active assisted stretching, and uses active motion and isometric work to improve flexibility and enhance motor learning.
Athletes using this type of stretching techniques often achieve dramatic gains in flexibility in a short period of time.
IN this method the stretcher performs all the work, and the partner facilitates, guiding the stretcher through the steps.
– The stretcher actively lengthens the target muscles to its pain-free end-range. (ie hamstring stretch, sitting on the floor with legs straight out and lean forward to grab your shins/ankles or feet)
– The stretcher isometrically contracts the target muscle for about 5 seconds. This contraction then prepares the muscle to lengthen more easily in the next step. (Stay is this position with chest up and forward).
– The stretcher actively lengthens the target muscle to a new range of motion. (Either lean in further or if you have a hold of your feet, slightly pull your toes back towards you. Or your partner can push slightly on your back to get more stretch, but under your instructions on when to stop pushing).
With all of these types of stretching – please note they are a stretch and NOT a strain. Yes you need to feel a bit of pain, but never compare to anyone else around you their range of motion. We are all different, our flexibility is different, our lengths of our limbs are different, and this is why some people can touch toes or bend deeper.
NEVER compete with stretching.
