Different types of stretching stimulate your muscles and joints to loosen in different ways. You can perform these types of stretching separately or integrate them in your workout since both have many benefits to prevent injuries, reduce joint stiffness and improve movement patterns. When you stretch, incorporate different muscles and joints in the exercises, suggests physical therapist Chris Frederick, co-author of "Stretch to Win."
Static Stretching
Static stretching is holding a muscle stretch for a duration of 15 to 30 seconds. This method stimulates your Golgi tendon organ, or GTO, to relax the muscle and reduce neural stimulation, causing it to elongate. Coach Vern Gambetta, author of "Athletic Development," recommends that you perform static stretching after a workout as part of your cool down to relax your body and alleviate joint and muscle stiffness. A sample static stretch would be to lie on a stability ball on your head and back with your feet flat on the ground. Put your arms to your sides and let your body relax as you stretch your anterior shoulders, chest and abs.
Dynamic Stretching
Dynamic stretching is moving one or more muscle groups and joints in their full range of motion repetitively. This stimulates and prepares your muscles to move and increases tissue elasticity and body temperature. Gambetta recommends that you perform dynamic stretching prior to a workout to prepare your mind and body for the upcoming activity. You can also do this as part of your cool down along with static stretching. A sample dynamic stretching exercise for your hip joint and legs would be the hip swing. Stand on your right foot and put your right hand against a wall for support. Tighten your right buttock, and swing your left leg behind you without arching your back. Swing the left leg in front of you while keeping your knee bent. Gradually extend your leg as you swing and increase the range of motion.
Assisted Stretching
Assisted stretching involves a medical or exercise professional, such as a physical therapist or athletic trainer, to help you stretch a muscle and joint. There are several ways to perform assisted stretching. One common technique is the contract-relax method where the professional moves your joint to its original range of motion. Then you contract the opposing muscle that is being stretched and push or pull against the professional's applied resistance for 10 to 20 seconds. The professional will ask you to inhale deeply and take a long exhale. As you exhale, stop pushing or pulling and relax the muscle that is being stretched, allowing the professional to move your joint to its increased range of motion. After the professional holds the stretch for 20 seconds, the process is repeated two to three more times.
Considerations
Rather than stretching muscles and joints themselves, massage therapist Thomas Myers, author of "Anatomy Trains," recommends that you stretch myofascial lines which are a series of connective tissues and muscles that form meridians that move your body together. If any part of the myofascial line is injured or is stiff, then it will cause movement dysfunction or pain elsewhere in your body that is distant from the original source of pain. For example, the posterior myofascial line begins from the bottoms of your feet, goes up through the back of your legs, buttocks and back, and inserts to the top of your head. To stretch this myofascial line, stand with your feet slightly apart and raise both arms over your head. Exhale and bend your torso forward to touch your toes while keeping your legs as straight as you can. Hold this stretch for three deep breaths, and curl your spine up to the starting position.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Development"; Vern Gambetta; 2006
