Stretching is a valuable component in any fitness program. It helps you improve your flexibility and range of motion and can also help improve your performance and prevent injury. Daily stretching also relieves tension stored in your muscles and reduces the effects of stress on your body. What type of stretching you use depends upon when and why you are stretching.
Dynamic Stretching
When you are warming up, you should use dynamic stretching. This type of stretching involves performing slow and steady motions to warm up your muscles and ready them for your workout. After a five- to 10-minute segment of light cardiovascular exercise, perform dynamic stretches such as leg swings, knee lifts, torso twists and arm circles. Start these motions small, increasing your range of motion with each repetition. Complete eight to 10 repetitions of each motion you use.
Static Stretching
Static stretching, holding stretching positions, is a type of stretching that helps to improve your flexibility and range of motion. Dependent upon the amount of flexibility required in your workout, you may wish to include a few static stretches after your dynamic stretching routine. However, the bulk of your static stretching should be done in a cool-down period at the end of your workout when your muscles are thoroughly warmed up. Static stretches such as reaching for your toes, stretching a straight arm in front of your chest and pulling one foot behind you and in toward your buttocks should be held for 30 seconds. Each static stretch you do should be repeated three times.
Proprioceptive Neuromuscular Facilitation
Proprioceptive Neuromuscular Facilitation, or PNF stretching, was developed in a physical therapy setting to rehabilitate injuries. It is best used under the supervision of a qualified physical therapist. In PNF stretching, you stretch your muscle until a point where you feel a gentle stretch in the muscle belly and then you contract the muscle as your partner applies gentle force in the direction you are stretching. For example, when lying on the ground, you would lift your leg in the air, stretching it toward your chest. As you tighten your hamstring muscle in the back of your thigh, pushing your leg away from your body, your partner gently pushes your leg toward your body. You should hold PNF stretches for about six seconds.
Ballistic Stretching
Ballistic stretching involves stretching your body to the limit of your flexibility and then using small bounces to try to stretch further. For example, in a straddled position, you would reach forward as far as you can, and then bounce in an attempt to get your torso to touch the ground. Because of the high risk of injury from ballistic stretching, it is no longer recommended as a stretching technique.
