Health and Fitness

Stretching is an essential aspect of any workout, sport or active leisure activity. Stretching is also an effective tool to help you recuperate from physical discomfort such as chronic back problems or even as a means of recovering from a muscle injury. There are several different kinds of stretches to choose from, so it is important to know all of your alternatives before you design your own stretching routine.

Static stretching: This type of stretching is when you stretch a specific muscle and then hold the position for a period of 15-30 seconds. Don’t jerk or bounce during the stretch, and don’t hold your breath. When you stretch you should feel the muscle pull gently, but never ever to the point of inflicting pain.

Passive stretching: This type of stretching is very much like the static stretching, however, it also utilizes a partner or some type of equipment in order to do the stretching.

Dynamic stretching: Unlike static stretches, here you will incorporate controlled movement into the stretch. For instance, during the stretch you might slowly, and under complete control, add in some deliberate arm or leg swinging, along with some torso twists.

Ballistic stretching: Usually athletes will utilize this style of stretching prior to doing really intensive activities and exercises. It entails the use of bouncing to stretch a muscle beyond its normal range of motion, for example, using a bouncing motion to bend down and touch your toes repeatedly. The possibility of injury is fairly high with this technique, so it should only be performed by people who know what they are doing.

Active isolated (AI) stretching: This is the latest concept in stretching, which is based on the idea that stretches should only be held for no more than two seconds to prevent stretching at the same time as the muscle is contracting in response to the stretch.

Isometric stretching: This is a form of static stretching involving the use of isometric contractions, or tensing, to provide resistance to the stretch. You can supply the resistance using your hands, having a partner to hold the body part being stretched, or with the help of some stable object such as a wall.

Proprioceptive Neuromuscular Facilitation (PNF): This approach combines passive and isometric stretches, and was originally intended for physical rehabilitation.

To learn more about sports specific exercises such as swimming stretching exercises, visit the Sports Stretching site.

written by Darren T. Wilson \\ tags: Exercise, fitness, Stretching, Stretching Exercises, types of stretching