Stretching: A Few Different Types

Left, Right, Side to Side

Don't Pass on Stretching

How many of y'all actually stretch? 

No, seriously... I'm not trying to shame anyone.

It's super easy to skip doing, but we shouldn't pass on a good stretch.

And here's why.

According to the American College of Sports Medicine, stretching is important for everyone to do because it offers benefits that can contribute to overall physical health. It's an essential component of any fitness routine, helping to improve flexibility, range of motion, exercise performance, and mobility while conversely preventing and healing injuries and alleviating pain. 

So, let's muse over a few different types of stretching and proper stretching techniques. Now, I did skip a few stretches that aren't appropriate for everyone and could cause injury if performed incorrectly.

However, I may touch on them in the future.

😃😃

Static Stretching

Static stretching is the most common and doesn't involve movement. It is an effective for improving flexibility and ROM (range of motion). It involves holding a stretch (like a quad or hamstring stretch) in a fixed position for a certain amount of time. This causes the muscles to extend or get longer and can make certain movements easier, like touching your toes or reaching high overhead.

Helpful for:

1.  reducing muscle tension and improving posture. 
2. Stretching loosens tight muscles that cause bad posture and strengthens weak muscles.
3.  reduces muscle soreness and recovery time after exercise. 
4. Increases blood flow, removes waste products, and facilitates more relaxation of the muscles.

*Perform before and after exercise to keep your body flexible and prevent injuries. be gentle with your stretches, and never force your muscles to go too far. The stretch should feel somewhat tight but not painful.

*Isometric Stretching

Isometric stretching is a type of static stretching. For isometric stretching, you can use your own body, have a partner apply resistance, or use an external source’s resistance, like a wall or floor, like pushing against a wall to perform a calf stretch. Some other examples of isometric stretches are: 

• plank
• wall sits
• calf raises (holding) 
• lunges.

Dynamic Stretching

Dynamic stretching requires continuous movement and momentum and involves moving through a range of motion to warm up the muscles before a workout. You gradually increase your reach by moving in and out of a stretch. Examples are high knees, shoulder rotation, butt kicks, leg swings, high kicks, or any movement that mimics the activity you are doing.

Can improve:

1. athletic performance 
2. reduce the risk of injury. 
3. help improve overall flexibility and range of motion.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

PNF stretching combines passive and isometric stretching to increase static-passive flexibility more quickly than any other type of stretching alone. It involves contracting and relaxing the muscles while stretching.  The hold-relax is the most common PNF stretching technique.

effective and helpful for:

1. reducing muscle tension 
2. improving athletic performance
3. improving flexibility and range of motion. 

Active Stretching

Active stretching involves using movement to improve flexibility and prepare the body for physical activity. Yoga is the most notable form of active stretching.

this type of stretching can:

1.  improve flexibility and range of motion, 
2. reduce the risk of injury, 
3. enhance athletic performance
4. improve posture.

Passive Stretching

Passive stretching or “relaxed stretching” involves reaching and holding an intended position in order to stretch the muscles. Can use your own body, a partner, gravity, a strap, or a piece of equipment. This type of stretching is great for cooldown but can also increase the risk of injury if not done properly. The standing quad stretch is an example.

can be helpful for:

1. improving flexibility and range of motion, 
2. relieve muscle spasms
3. help with soreness after workout 

Additional Tips

• Dynamic stretching is best before exercise since it loosens up the muscles. 
• Static stretching should be done after exercise when the muscles are already warm to cool down and flexibility purposes.
• Stretch both before and after a workout, although your muscles are warm and most pliable after a workout
• Stretch both in the morning and in the evening
• focus on slow and controlled breathing from your belly rather than from your chest 
• since our muscles contain water, stay hydrated, both before and after exercise
• foam rollers promote myofascial release- try using before and after exercise
• Don’t try to overstretch tired muscles.
• Don’t overdo it. Stretches can be uncomfortable but shouldn't be painful. 
• set aside time to get in a good stretch each day.

So, there ya have it! 

Whether you are an athlete, a busy professional, or a senior, stretching can help you stay flexible, reduce the risk of injuries, improve your posture, and enhance your overall ROM. 

Prioritize stretching those muscles y'all! 

It isn't that time-consuming, and your muscles will thank you! 

EM

REFERENCES:

5 Benefits of Active Stretching (americansportandfitness.com)

9 Different Types Of Stretching Exercises [Flexibility Guide] (sportydoctor.com)