Types of Stretches
Starting at an early age, our gym teachers and coaches told us to stretch. But there are different types of stretches, and choosing the right one is important.
It is well known that flexibility is the range of motion within a joint and it is enhanced by stretching. For the most part, the different types of stretches can be grouped into one of two categories: dynamic or static. Dynamic stretching involves motion and static does not.
Types of Stretches
Two examples of dynamic stretching are active and ballistic. Active is when you keep a position without assistance. For instance, stand on one foot with your leg straight and with a soft knee (do not lock your knee), lift the other leg in front of you until it is parallel to the floor, and hold this position. Active stretches are usually difficult to hold for more than 10 or 15 seconds.
Ballistic is a bouncing and repetitive motion. It forces you into an extended range of motion when the muscle has not relaxed enough to enter it. An example would be if you were to stand with your legs straight with with soft knees, bend at the waist, touch your toes, bounce back up, and repeat. While there are different philosophies about the effectiveness and safety of this type of stretching, many agree it should only be used by professional athletes or while supervised by a trainer. If performed incorrectly, injury could result.
Static stretching is when you stretch through a muscle’s full range of motion while the body is at rest. You generally hold the position 10-30 seconds, relax for a few seconds, and then repeat several times. Slight discomfort could be experienced during the stretch, but pain should not. An example is if you were to stand with your legs straight but not lock your knees, bend at the waist and let your arms fall toward the floor as you hang comfortably in the down position without bouncing.
Passive stretching would be performing this same stretch but having a trainer help you to hold that position.
The benefits of stretching aren’t centered only on exercise. They positively impact the activities of daily life. Your improved flexibility will make lifting grocery bags or laundry baskets, tying your shoes, and gardening easier. A broader range of motion in your joints will aid in balance, and reduce the chance of you falling. Stretching also relieves stress, and improves circulation which can quicken the recovery from muscle injury.
It is important to note that if stretching is performed improperly, you risk injury. Common incorrect practices are stretching until it hurts, holding the position for too long (for instance 5 minutes), or doing so vigorously. And, not to state the obvious, but you should always continue to breathe while you stretch. It seems somewhat comical to mention this, but you would be surprised at how many people hold their breaths. Be smart and use common sense. If you need additional guidance, ask a qualified trainer or physician.
