Side lunge by the author

Perspective on stretching from a person who has had injuries, uses my body for a living (training horses and dancing) , and now sits for long periods of time (6-8 hours in meditation)–but not an expert.  I have experimented with not stretching before working out, different types of stretches, varying the length of the stretch, changing the order of my stretching routine, and adding new stretches that experts have given me to work with injuries.  This is my conclusion:  Just Stretch.

When I am short on time (which was most of the time), I have a short stretching routine (see the video on the flexibility section for Selfseeds) that I use to check in with my body and address the various areas that routinely get constricted.  If I can put my hands flat on the floor yesterday, why not today?  What was different in the last 24 hours that created this change?  Can I stretch or twist both directions with the same range of motion before my body says “Wait a minute–gently?”  When I feel tightness, I might hold the stretch a little longer to see if the tension goes away, but I am always sensing into what my body is giving me for feedback.  If it says “NO,”  I back off.  I recognize the point of pushing through areas of rehabilitation and day to day stress, but just pay attention.  As everything, you are the one living in the skin sack.  No one else can really know or feel what you are experiencing.  I try to listen and learn from the flexibility and limitations–a conversation of sorts.  If I don’t stretch, there is no communication from which to understand the state of my body, so I am more likely to miss something that is developing, nagging, or possibly even yelling.  Working at the whisper or soft voice level is much more pleasant.

This is a very simple, clear article on types of stretches.

Understand the Different Types of Stretching
static stretching, ballistic stretching, dynamic stretching, PNF stretching.
weighttraining.about.com/…/Understand-Types-Of-Stretching…

Quad Stretch

Quadriceps Stretch

(c) TrainerClipArt

 Stretching is physical activity in which a specific skeletal muscle or muscle group is deliberately elongated in order to maintain or enhance range of motion in the joint.

The objectives of stretching are to:

• Provide a greater range of movement (flexibility) in order to facilitate more efficient functional movement.
• Increase performance in sporting endeavor.
• Prevent injury in day-to-day living and in sports activity.

Several different types of stretching are available and some are more widely used than others. The following describes the main types of stretches.

Static Stretching

Static stretching requires you to hold a muscle or muscle group in an elongated position for a time of 10 seconds to one minute, usually at a position of strain or slight discomfort. Older adults may benefit from 30-60 second stretches. Static stretching includes exercises like the quadriceps stretch shown in the diagram.

Dynamic Stretching

Dynamic stretching involves movement of a muscle or muscle group in such a way that the muscle is elongated with a body movement and the action is repeated. Dynamic stretching includes leg swings, arm and torso swings, and walking lunges. In dynamic stretching, the point of maximum stretch is not held but forms part of a specific movement, usually as a slower movement than in ballistic stretching (below).

Ballistic Stretching

Although ballistic stretching is similar to dynamic stretching in that movement is involved, ballistic stretching utilizes fast ‘bouncing action’ and this has been associated with injury in the past. Examples are toe touches and side bounces. Even so, ballistic stretching should not be ruled out completely. To avoid injury, you should warm up with light aerobic exercise before ballistic stretching. Use ballistic stretching for best results in sports involving ballistic movements, such as basketball, volleyball and soccer.

Proprioceptive Neuromuscular Facilitation (PNF)

PNF stretching is usually regarded as a more advanced form of flexibility training involving both the stretching and isometric contraction of the muscle. You require a partner for PNF stretching. A tensed (isometric) muscle is held for the set time, then the partner facilitates a further ‘stretch’ in a passive, static form.

Which Stretches Work Best

Static and ballistic stretching, properly performed, elicit similar gains in range of motion, while dynamic stretching is more useful for warmups before competition. PNF stretching may produce the best gains, but the practicality is limited because of the requirement for a partner.

Time and Frequency of Stretching and Repetitions

The American College of Sports Medicine in their review, say that holding a stretch for 10-30 seconds at the point of tightness or slight discomfort enhances joint range of motion. For most people, additional benefit does not accrue from longer duration. However, for older trainers, additional benefits may result from stretches from 30-60 seconds.

Repeating each flexibility exercise 2-4 times is effective. Results are seen from 3-12 weeks. The general goal is to reach 60 seconds of stretch time per muscle or muscle group. This can be composed of 1×60, 2×30, or 4×15, for example. Performing stretching 2-3 times per week is effective, but greater gains in range of motion can be achieved with daily flexibility exercise.

Which Muscle Groups?

You should stretch the major muscle-tendon groups of the shoulder, chest, neck, trunk, lower back, hips, front and back of legs, and ankles. A routine should take no longer than 15 minutes.

Preparing for Stretching

Flexibility exercise is most effective and safe when the exercise is performed when the muscles are warm. Warm up with light aerobic activity — jogging on the spot for example — or use heat packs or take a warm bath or shower.

When to Stretch

For dynamic power sports like track sprinting, football and basketball, static stretching and lengthening of the muscles has been shown to inhibit performance when done prior to competition during warmup. Utilize dynamic stretching in warmups prior to competition for these and similar sports.

Even so, for recreational sports and general fitness activities, the ACSM recommend you do flexibility exercise after cardiorespiratory or resistance exercise — or alternatively, as a stand-alone program.

Suggested Reading

• Stretches and Warm-ups for Weight Training
• Flexibility and Stretching
• Stretching for Swimmers

Related Articles

• Flexibility – How to Exercise to Increase Flexibility
• Stretching and Flexibility – Tips for Stretching and Flexibility for Sports
• When to Stretch – Why Experts Recommend Athletes Stretch After Exercise
• Stretching
• Benefits of Stretching

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