With so many different types of stretching techniques for improving flexibility, there tends to be confusion on the difference between these techniques and how each one is executed. To help cut through some of the confusion, here is a quick explanation of six common flexibility techniques along with examples. Show
Static StretchingThe most common type of stretching, static stretching, is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more. There are two types of static stretches:
Dynamic StretchingUnlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of dynamic stretching is to improve flexibility for a given sport or activity. An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race. Ballistic StretchingThis type of stretching is typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group. While these bouncing movements usually trigger the stretch reflex and may cause increased risk for injury, they can be safely performed if done from low-velocity to high-velocity and preceded by static stretching. Active Isolated Stretching (AIS)This stretch technique is held for only two seconds at a time. It is performed repeatedly for several repetitions, each time exceeding the previous point of resistance by a few degrees. Much like a strength-training regimen, AIS is performed for several sets with a specific number of repetitions. Myofascial ReleaseThrough the use of a foam roller or similar device, myofascial release relieves tension and improves flexibility in the fascia (a densely woven specialized system of connective tissue that covers and unites all of the body’s compartments), and underlying muscle. Small, continuous back-and-forth movements are performed over an area of 2 to 6 inches for 30 to 60 seconds. The individual’s pain tolerance will determine the amount of pressure applied to the target area. Proprioceptive Neuromuscular Facilitation (PNF)This type of stretching capitalizes on the use of autogenic and reciprocal inhibition, and includes three types of techniques:
Knowing the difference between each stretching technique and how to properly execute them is necessary for determining which stretch is best for your client's fitness goals and helping them perform them safely and effectively.
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Stretching exercises have traditionally been included as part of a training and recovery program. Evidence shows that physical performance in terms of maximal strength, number of repetitions and total volume are all affected differently by the each form of stretching:
This 4 minute video is a good summary of stretching. The below video gives a brief description of the types of stretching ( isometric stretching here is similar to PNFS) [4] Technique[edit | edit source]Techniques of stretching include Static Stretching[edit | edit source]Static stretching (SS) is a type of stretching exercises in which elongation of muscle with application of low force and long duration (usually 30 sec).Static stretching has a relaxation, elongation effect on muscle, improving range of motion (ROM),decreasing musculotendinous stiffness and also reduces the risk of acute muscle strain injuries.[5] It is a slow controlled movement with emphasis on postural awareness and body alignment.It is suitable for all patient types.[6] Dynamic Stretching[edit | edit source]Dynamic Stretching (DS) involves the performance of a controlled movement through the available ROM. Involves progressively increasing the ROM through successive movements till the end of the range is reached in a repetitive and progressive manner. Dynamic Stretching:
Pre-Contraction Stretching: Proprioceptive Neuromuscular Facilitation Stretching (PNFS)[edit | edit source]This form of stretching involves a contraction of the muscle being stretched or its antagonist before stretching. PNF is the most common type, see below. Other types of pre-contraction stretching include “post-isometric relaxation” (PIR). This type of technique uses a much smaller amount of muscle contraction (25%) followed by a stretch. Post-facilitation stretch (PFS) is a technique developed by Dr Vladimir Janda that involves a maximal contraction of the muscle at mid-range with a rapid movement to maximal length followed by a 15-second static stretch. Multiple PNF stretching techniques exist, all of them rely on stretching a muscle to its limit.This triggers the inverse stretch reflex, a protective reflex that calms the muscle to prevent injury. Regardless of technique, PNF stretching can be used on most muscles in the body.PNFS can also be modified so you can do them alone or with a partner.[9] The types of PNF stretch techniques are: Contract Relax (CR) Contraction of the muscle through its spiral-diagonal PNF pattern,followed by stretch; Hold Relax (HR) Contraction of the muscle through the rotational component of the PNF pattern, followed by stretch; Contract-Relax Agonist Contract (CRAC) Contraction of the muscle through its spiral-diagonal PNF pattern, followed by contraction of opposite muscle to stretch target muscle. Mechanisms of Stretching[edit | edit source]The stretching of a muscle fiber begins with the sarcomere, the basic unit of contraction in the muscle fiber. As the sarcomere contracts, the area of overlap between the thick and thin myofilaments increases. As it stretches, this area of overlap decreases, allowing the muscle fiber to elongate. Once the muscle fiber is at its maximum resting length (all the sarcomeres are fully stretched), additional stretching places force on the surrounding connective tissue. As the tension increases, the collagen fibers in the connective tissue align themselves along the same line of force as the tension. Therefor when you stretch, the muscle fiber is pulled out to its full length sarcomere by sarcomere, and then the connective tissue takes up the remaining slack. When this occurs, it helps to realign any disorganized fibers in the direction of the tension. This realignment is what helps in the rehabilitation of scarred tissue.[10] The initial changes that are produced by stretch training involve mechanical adaptations that are followed by neural adaptations, which contrasts with the sequence observed during strength training.[11] When a muscle is stretched, some of its fibers lengthen, but other fibers may remain at rest. The more fibers that are stretched, the greater the length developed by the stretched muscle. Proprioceptors: The proprioceptors related to stretching are located in the tendons and in the muscle fibers.
The Stretch Reflex[edit | edit source]When the muscle is stretched, so is the muscle spindle. The muscle spindle records the change in length (and how fast) and sends signals to the spine which convey this information. This triggers the stretch reflex which attempts to resist the change in muscle length by causing the stretched muscle to contract. The more sudden the change in muscle length, the stronger the muscle contractions will be (plyometric training is based on this fact). This basic function of the muscle spindle helps to maintain muscle tone and to protect the body from injury. One of the reasons for holding a stretch for a prolonged period of time is that as you hold the muscle in a stretched position, the muscle spindle habituates and reduces its signalling. Gradually, you can train your stretch receptors to allow greater lengthening of the muscles[10]. The below 5 minute video gives is on the stretch mechanism Indications[edit | edit source]Indications for stretching include:
Contraindications[edit | edit source]Include:
Determinants of Stretching[edit | edit source]
Evidence[edit | edit source]A 2012 study on the evidence surrounding stretching techniques found that the benefits of stretching seem to be individual to the population studied.To increase ROM, all types of stretching are effective, although PNF-type stretching may be more effective for immediate gains.To avoid decrease in strength and performance that may occur in athletes due to static stretching before competition or activity, dynamic stretching is recommended for warm-up.Older adults over 65 years old should incorporate static stretching into an exercise regimen.A variety of orthopedic patients can benefit from both static and pre-contraction stretching.[2] Outcome[edit | edit source]Increased ROM as a result of stretching exercises can be a result of patients/athletes ability to withstand more stretching force or a real increase in muscle length [2]."İncreased stretch tolerance" term is used for ability to withstand more stretching force.Increased muscle length or increased extensibility terms are used for real increase in muscle length.Measurement of passive ROM is not sufficient to measure extensibility. Passive ROM should be measured with reference loads to identify increased stretch tolerance and increased extensibility. Final Words[edit | edit source]
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