This section describes the different types of stretching that can be done, all from a general standpoint. Note that some of the stretches described are not recommended due to the hazardous nature of the stretches, this is merely an informational page for your education.
Static Stretching
- This is a safe stretch to perform
- It involves the stretching motion to the end of your range of motion followed by holding that position for approximately 30-60 seconds
- This stretch increases range of motion and flexibility
- An example of static stretching is standing up and bending over to reach down towards your toes and holding that position
Ballistic Stretching
- This is a very dangerous type of stretching
- It involves a bouncing motion to bring your body past its range of motion
- The individual pushes their body to go further and further to increase the range of motion, and uses the muscles that are being stretched to snap back to a non-stretching position before pushing it further again
- An example of ballistic stretching is standing up and bending over to reach down to your toes and when you have reached the end of your range of motion moving back up slightly, and then pushing your body further down, and "bouncing" back and forth between these two states
Proprioceptive Neuromuscular Facilitation (PNF Stretching)
- This is generally considered the "best" way to stretch muscles
- It involves the contraction and relaxation of the antagonist muscles
- It can be done by one person, but often includes a second person to help with the stretching
- The individual would do a static stretch on the muscle they were trying to work, followed by contracting that muscle and then relaxing it
- The next step involves contracting the muscle that opposes the muscle you are trying to stretch (i.e. biceps muscle opposes the triceps muscle)
- The process is repeated multiple times with a cycle lasting around 10 seconds max