Stretching is an important component of any workout, sport or active leisure activity. It’s also a major element of recovering from most types of muscle injury and easing the discomfort of conditions like chronic back pain. There are several different types of stretching exercises to decide between, so it is important to know all of your options before you design your own stretching routine.
Static stretching: This involves stretching a muscle and holding the position for anywhere from 15 to 30 seconds. It is important that you do not hold your breath, bounce or make any jerking movements while maintaining this stretch. You should feel a gentle pull in the muscle; never stretch to the point of pain.
Passive stretching: This is fairly similar to static stretches, except that it involves some type of stretching equipment or another person to apply the tension.
Dynamic stretching: This type of stretching uses controlled movement within the actual stretch, so it is very different than static or passive stretching. For instance, swinging your arms or legs, or twisting your torso, would qualify as dynamic stretching when carried out slowly and with control.
Ballistic stretching: This approach to stretching is typically reserved for athletes participating in intense activities. Ballistic stretching utilizes bouncing movements within the stretch so as to push a muscle beyond the range of motion that you would usually get in a regular stretch, such as bouncing in order to touch the toes again and again. The risk of injury is quite high with this technique, so it should only be performed by those 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 a maximum of two seconds to prevent stretching at the same time as the muscle is contracting in response to the stretch.
Isometric stretching: This is a approach to static stretching entailing the use of isometric contractions, or tensing, to provide resistance to the stretch. This can be done using one of three methods: either by using a wall or some other fixed object, using the help of a partner, or simply by using your own hands to provide the resistance.
PNF or Proprioceptive Neuromuscular Facilitation: This form of stretching was originally designed to be used with physical therapy and rehabilitation, and uses a mix of both isometric and passive stretches.
Find out about sports specific exercises such as golf stretching exercises, visit the Sports Stretching site.
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