Stretching is an important part of a fitness program. Stretching reduces muscle tension, promotes an increased range of movement, is physically and mentally relaxing, and is also necessary for good posture. While all stretching can be beneficial, some forms of stretching can be more useful than others.
Static: Maintenance
A static stretch involves very little movement. If you hold a static stretch for just a few seconds, you will merely maintain your current level of flexibility. Bob Anderson, author of "Stretching," suggests that maintenance stretches should be held for no longer than 15 seconds. Static maintenance stretches are ideally performed during your post-workout cool down to reduce muscle shortening and soreness.
Static: Developmental
Developmental stretches are designed to increase the resting length of your muscles leading to an increase in flexibility. Developmental stretches are held for 30 seconds or longer. You can hold a developmental stretch for an extended length of time, and very tight muscles may benefit from stretches as long as five minutes. For developmental stretching to be effective, you must relax into the stretch. As you feel your muscles loosen, usually after 15 to 30 seconds, gently increase the depth of stretch until you feel your muscles tighten again. Wait for your muscles to relax again, and then increase the stretch a little bit further. Continue this process for the desired duration.
Dynamic Stretches
Dynamic stretching uses rhythmical movements to stretch your muscles, and is normally incorporated into pre-exercise warm-ups. Leg swings, hip circles, shoulder shrugs and knee bends are all examples of dynamic stretches. Dynamic stretches do not increase long-term flexibility, but loosen and prepare muscles for exercise. Dynamic stretches are especially important before playing sports, and usually replicate the movements about to be performed. For example, soccer players often mimic the action of kicking a ball as part of their dynamic stretching warm-up. Dynamic stretches are performed at a steady cadence, and you should increase the range of movement gradually over a series of 10 to 12 repetitions.
Ballistic Stretches
Ballistic stretches are similar to dynamic stretches, but they are performed much more quickly. Ballistic stretches are moderately dangerous, but are a necessary part of training for many sportsmen. The rapid stretching of a muscle may result in injury, but for sports such as kick boxing, gymnastics and sprinting, ballistic stretching is part of your event so it should also be part of your preparation. Ballistic stretches are not recommended for general exercisers.
PNF Stretches
PNF, or proprioceptive neuromuscular facilitation, describes a form of stretching that uses forced relaxation to increase your flexibility. Your muscles relax after they experience a near-maximal contraction, and are more receptive to stretching as a result. PNF stretches are generally performed with a partner. Your partner takes you into a stretched position and, after a few seconds, you contract the muscle being stretched as hard as you can. On cessation of the contraction, your partner then increases the stretch to a new, deeper position. There are normally two to four contract/relax cycles performed.
References
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
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