Types of Stretching

• Types of Stretching:

  • Static stretching
  • Active stretching
  • Dynamic stretching
  • Ballistic stretching
  • PNF/Isometric stretching
• Static Stretching

  • Held for 30 seconds
  • Best done after workouts as it decreases strength and power if done immediately before training
  • Advantage - useful for maintaining flexibility
  • Disadvantage - needs to be regular to produce long-term improvements in flexibility
• Active Stretching

  • Stretching the muscle actively by holding the stretch with the opposing muscle group
  • No more than 5-10 seconds
• Dynamic Stretching

  • Controlled, dance-like movements that prepare the body for activity
  • Advantage - improves coordination without risk of injury
  • Disadvantage - not as effective as static stretches in producing long-term improvements in flexibility
• Ballistic Stretching

  • Brief, bouncing, swinging stretch
  • Taking the muscle near to its limit then bouncing to stretch it further
  • Advantage - useful for coordination
  • Disadvantage - high risk of injury
• PNF/Isometric Stretching

  • Proprioceptive Neuromuscular Facilitation uses receptors to improve the neuromuscular response of the body
  • Different ways to do PNF - contract-relax, contract-hold-relax etc.
  • Advantage - effective in improving long-term flexibility over time
  • Disadvantage - needs professional guidance to avoid risk of injury and can temporarily weaken or fatigue muscles