Stretching is the ability to increase your flexibility by moving your joints through their full range of motion. Incorporating safe and effective stretching techniques into your your daily routine reduces your risk for injury, relieves tight muscles and enables you to perform daily activities with ease. Stretching also rids your body of waste products after a workout and helps to relieve muscle soreness. Stretching sessions should last between 10 to 20 minutes when stretching each muscle.
Static Active Stretching
Static active stretching is one of the more common stretching techniques. To execute a static active stretch, move slowly into the stretch until you reach your desired level of tension, and hold the stretch for up to 60 seconds. An example of a static active stretch is sitting on the floor, bringing the soles of your feet together, gently push your knees towards the ground until you feel a good stretch.
Static Passive Stretching
Static passive stretching is another common way to stretch your muscles in a safe way. With this technique, have a partner assist you. She helps you stretch by moving a specific muscle group to your current range of motion, or to your desired level of tension as you relax through the stretch. Hold each stretch for 20 to 60 seconds. An example of a static passive stretch is lying on your back, bend your right leg with your foot flat on the floor and bring your other leg straight up with your heel pointing toward the ceiling. Your partner holds the leg that is up and gently pushes it toward you until you have reached a desired level of tension.
Dynamic Stretching
Dynamic stretching involves swinging your arms and/or legs in a controlled manner. To ensure the safety of dynamic stretching when you are swinging your arms or legs, it is very important to develop a controlled rhythm so you do not go past your joints' range of motion. An example of a dynamic stretch is kicking an imaginary ball with your foot repeatedly.
Proper Stretching
To get the most out of your stretching routine, you should stretch when your body is warm, such as right after you warm up or immediately after you have finished your workout. When you are stretching, stretch to the point of mild to moderate discomfort. You should not feel any pain. Relax and breathe through each stretch.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield, Ph.D. (editor); International Sports Science Association; 2010
- Sports Fitness Advisor: Static Active Stretching
