Know the Types of Stretching (Muscle Stretching) • Hello Healthy
Stretching or stretching muscles is usually part of the warm up and cool down for people who exercise. Stretching can improve range of motion, flexibility, circulation, and the success of all your workouts. Different types of exercise require different types of stretching as well. Therefore, let’s take a look at the different types of stretching to suit your fitness program below.
1. Static stretching
This is a type of stretch that is done in a fairly challenging but comfortable position for a period of time, usually between 10-30 seconds. Static stretching is the most common form of stretching found in general fitness training and is considered effective for increasing overall flexibility.
In addition, many experts consider that static stretching is much more beneficial than dynamic stretching for increasing the range of motion in functional movements, including sports and activities in everyday life.
2. Dynamic stretching
This is a stretch that is performed by moving through various challenges, but is comfortable to move repeatedly, usually up to 10-12 times. Although dynamic, this stretch requires greater coordination than static stretching. This stretch is very popular with athletes, coaches, instructors and physical therapists because of its benefits in increasing the functional range of motion and mobility in sports and everyday life.
3. Passive stretching
What passive means here is that you use some kind of outside assistance to help you achieve the stretch. This aid could be our body weight, rope, gravity, someone else, or a stretching device. With passive stretching, you can relax your muscles and try to stretch, relying on external forces to hold you back. You usually don’t have to always work very hard on these stretches, but there is always a risk that the external force will be stronger than you, and that it could cause injury.
4. Stretching is active
This is a muscle stretch that involves contracting a muscle as opposed to what you are stretching. You do not use your body, rope, gravity, other people, or any stretching device such as passive stretching. With active stretching, you relax the muscles you will be stretching and rely on other muscles to start the stretch. Active stretching can be very challenging, because muscle strength is required to produce stretching, but this is low risk, because you rely on strength alone rather than extrenal strength.
5. Isometric stretching
In isometric stretching, you resist stretching by pulling the muscles into position. For example, suppose your partner holds your leg up high when you try to pull it in the opposite direction. It is the safest and most effective method of stretching for increasing the range of motion of the joints, as well as strengthening the tendons and ligaments while maintaining their flexibility.
6.Proprioceptive Neuromuscular Facilitation (PNF)
This is the type that combines isometric, static and passive stretching to encourage a higher level of flexibility. Do this by passive stretching; perform isometric contractions against resistance in a lying position; and performs passive stretching through the increased range resulting from movement. This is an advanced form of flexibility training which also helps in increasing strength.
Which type of stretching is best?
Most of the stretches you see and do are passive-static stretches. Passive static stretching is the most common and easiest stretch to do. When executed with good technique, these stretches are effective in increasing flexibility and range of motion.
Most experts now agree that the best stretching to do is dynamic-active stretching. The stretch asks you to use and build on your own strength as you move through the stretch. They are more useful for enhancing functional movements used in daily life and sports. In addition, because stretching is motion-oriented, it can help generate heat, which can make muscles more flexible. Finally, evidence suggests that because dynamic-active stretching requires muscle activation and contraction, tensing muscles are triggered to relax more.
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