Techniques

There are numerous methods of stretching, each with their pros and cons. For beginners, however, the most common and safest form would be static stretching.

Static stretching - As the term describes, this method implies holding a stretch at a point where the muscle is under full stretch. It is easy to learn, and considered one of the safest methods, while still giving a good stretch to the muscle; if carried out after a suitable warm-up. Its main disadvantage is for general activity, in that while stretching, the body’s muscles are getting cold. For some individuals this may mean that their muscles have not been specifically placed under the amount of exertion that they are used to in their regular activity.

Isometric stretching -Another form of static stretching comprising the tension of a muscle while in its isometric phase (fixed point of contraction, normally at the halfway point of its range of movement). An example would be while pushing against a wall to stretch the calf muscle. Isometric stretching is not recommended for children or adolescents, whose bones are still growing, as this method places pressure onto the tendons.

PNF stretching (proprioceptive neuromuscular facilitation) -This method of stretching can produce excellent rapid results, due to its technique in using isometric contraction of the muscle before the stretch is carried out. PNF is normally done with the assistance of a partner, as good communication between both people is essential, in order to achieve optimum results and avoid injury.

Ballistic stretching -This is a method of stretching that is being slowly eliminated due to numerous studies showing that uncontrolled bouncing movements have been proven to trigger the stretch reflex (a part of the muscle that increases muscular tension to avoid any tearing within the muscle). It is still used by many martial artists and dancers, due to the explosive actions these people perform. This method does not allow the muscle to relax or stretch, it is simply forced into the lengthening procedure, as in standing with legs straight and bouncing at the waist to touch the floor with your fingers

Dynamic stretching -Unlike ballistic stretching, dynamic stretching uses the movement in a controlled motion that is ideally simulated to that of the chosen activity, for example, a swimmer who is doing swimming motions on dry land. Dynamic stretching is a good method of preparing the body for high-level activities, but care should be taken to avoid exerting yourself too much as you begin the motions. This type of stretching is best performed after a thorough warm-up.

Passive (or relaxed) stretching -Passive stretching is when you hold a relaxed position with your body-either on your own, with a partner, or using a specific piece of equipment-and make no active contribution to the stretch. A good example is lying on your back with your legs against a wall, and allowing gravity to increase the stretch. Passive stretching is excellent for tight muscles, or for areas that are difficult to stretch due to muscles being too weak to activate the stretch for themselves.

Active stretching -Generally classed into three groups-free active, active assisted, and resisted. Active stretching increases active flexibility and strengthens the agonistic muscles, as free active stretch is one where your adopted position is held only by the main agonist muscle groups. For example, a straight leg left, while seated, uses the quadriceps (agonists) to relax the hamstrings (antagonists). Active assisted stretches will make use of either a partner or a towel to increase the range within the stretch Suitable for young persons who have weak agonist muscles, this method is used a lot in Yoga. Resistive active stretching makes use of resistance being applied to the stretch while contracting the muscle.

Muscle energy technique -This technique is very useful where muscle tone is so tight (hypertonic) that it is almost impossible to stretch without risking injury. It is also useful for stretching difficult muscle groups, such as the biceps, for example-either on your own or with the help of a partner. It takes advantage of a state of muscle function, i.e., fatigue mode, to make stretching easier. You can utilize this technique on very tight neck muscles, for example. Resting your elbow on a tabletop or similar surface, support your head under the chin with the hand of the same arm. Next aim to turn your head to one side, while resisting the movement with the supporting hand. Hold the movement to the count of 40 and then repeat, with hardly any break for rest, at least 5 times. Wait 10 seconds and then make the movement again, this time with no resistance, and see how much further you can go as you stretch out muscles that are temporarily fatigued.