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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. Static Stretching The 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. ACE® Pro Compass has arrived! It's time to map out the career you want. ACE® Pro
Makeba Edwards, MS has spent 20 years as an industry professional and holds an M.S in Kinesiology with an emphasis in Sports Performance and a B.S in Sport Management. Her passion and love for fitness began
at a young age, on the island of Antigua. She is an ACE Certified Personal Trainer, Group Fitness Instructor and Health Coach with several specializations. She has worked for several major health clubs, and fitness studios around the country, as a Personal Trainer and Group Fitness Instructor, spent several years as a National Presenter and Trainer for Les Mills USA and educated professionals as an ACE Study Consultant. She is currently
an EXOS Corporate Program Manager and has been featured in and written content for the ACE/IDEA Fitness Journal, Atheltic Business, Muscle & Fitness HERS, Openfit.com, and MyFitnessPal. For questions and to connect: (Instagram) @makebaedwards.fitpro, (Twitter) @fitproMakeba and . What stretches use bouncing movement?Ballistic stretching is popular among athletes, but is it safe for the average person? This intense stretching method uses bouncing movements to push your body beyond its normal range of motion. Whereas static stretches are performed slowly and gradually, the ballistic method stretches muscles much farther and faster.
Are stretching exercises that improve our range of motion?However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints. Better flexibility may: Improve your performance in physical activities. Decrease your risk of injuries.
Why is bouncing during a stretch not recommended?Bouncing while stretching, when done too vigorously, can lead to a pulled muscle. This ballistic motion can trigger the muscle to tighten to protect itself, defeating the purpose of the stretch. Bouncing while stretching can also cause you to stretch too deeply. Instead of bouncing, gradually elongate into the stretch.
Does stretching help with bounce?Specific studies have shown that dynamic stretching: Increases leg power on jump performance. Improves sprint performance. Improves submaximal running performance.
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Stretches that involve bouncy movements are the safest way for you to improve your range of motion.
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