Stretching prepares your muscles for more strenuous activity, and you should perform stretches after slow warm-up exercises, according to the University of Maryland. Stretching helps to elongate and relax your muscles, as well as increase your range of motion. Gentle stretching, over time, can help you to improve your reach, flexibility and overall reaction time.
Active Stretching
Active stretches consist of assuming a stretching position and then holding it with no assistance. The muscles tensed in the stretch, or the agonist muscles, stretch the opposite muscle group, or the antagonist muscles. This type of stretching increases flexibility and muscle strength. Many of the stretches found in Yoga and Pilates are active stretches.
Dynamic Stretching
Dynamic stretches are cycles of elongating, holding and shortening a muscle. You generally do these stretches in three sets at a time, working through the entire cycle. Coaches and trainers frequently use this type of stretching to increase blood flow to muscle groups before increased physical exertion. Most dynamic stretches are performed while moving slowly, and help to increase range of motion in the body.
Static Stretching
Static stretching consists of stretching a muscle to its furthest range of motion, then holding that stretch for a limited period of time. Return to rest, then repeat the stretch for the desired number of repetitions. This type of stretching allows for gradual elongation of muscle tissue, and helps to build full range of motion.
Ballistic Stretching
Ballistic stretching is frequently discouraged, as it involves bouncing into a stretch and can lead to muscle tears or injuries. Coaches commonly discourage these bouncing movements, and the approach has fallen out of common practice.
