Stretching and its benefits is an area of much debate in the health and fitness industry. The primary goal of stretching is to improve flexibility and mobility as well as being used to prevent injury. Therefore, has been a key part of athletes exercise routine for decades but when, how often, how long and what type of stretching is best is often debated.
Here is a look at the different types of stretches and what they are used for.
Static
Probably the type everyone thinks of when we talk about stretching. This is where we take the muscle to its end position or longest point and hold. It can be done actively, where you do it yourself or passively where someone else does it for you. Typically, it will involve holding for 10-30 seconds for 3-5 sets and has the aim to improve flexibility.
Dynamic
This is a much more fluid form of stretching which involves taking the muscle repeatedly through its full range of motion with movement.
This type of stretch is popular with athletes before they compete and is used to prepare the muscles and joints for exercise.
Proprioceptive Neuromuscular Facilitation (PNF)
This is a more advanced form of stretching which has a strengthening component. It is most often used by physios and coaches on athletes to increase range of movement through a particular muscle or joint by targeting how the nervous system works with our muscles. The most well-known method is contract-relax, which involves passively stretching the muscle then isometrically contracting the muscle before relaxing it back into another passive stretch which can help to increase flexibility.
Ballistic
The least commonly used stretch involves “bouncing” or repeatedly pushing the body part or limb at the end of its normal range to create more movement. This sudden or repeated movement is used to increase movement through a joint or create increased length in a muscle. There is a risk of injury with this and is only recommended to be done under supervision by a trained coach or physio.
All of this can be a bit confusing, especially if you are new to sport or exercise. So why not give us a call and talk through your specific needs with one of our specialist sports physios. In the meantime, here is Belfast Back Care & Physiotherapy Centre’s top tips:
- Stretching is best done when the muscles are warm
- Dynamic stretching prepares the body immediately before exercise
- Make stretching ‘sport specific’ to help reduce injury risk
- Try to maintain symmetry between sides to avoid creating imbalances
- Stretching is best served in combination with a strengthening programme. Eccentric loading (which is loading the stretching muscle) is another great way of increasing flexibility