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The Three Different Kinds of Stretching

There are three different methods of stretching muscles. Before getting into that, let me explain why one should stretch.

• Reduces risk of injury since short, tight muscles are more apt to be injured.
• Improves performance by warming-up the muscle and increasing blood flow to the areas that will be used.
• Increases Flexibility which leads to greater range of motion and ability to perform certain activities better.

Now let's briefly go over each kind of method, then I'll explain which are best to use.

• Static: A stretch done slowly and held for a long period (20+ seconds). Considered to be very safe and effective. An assisted stretch is more effective than a passive stretch because as opposing muscles contract, the muscle you are trying to stretch relaxes, allowing for a better stretch. However, you most likely should do passive stretches as you can do it alone.
• Ballistic: This technique uses momentum to produce or enhance the stretch. Because there is a risk of injury when using this stretch, it is should not be used by anyone other than professional athletes under the guidance of athletic trainers. (It's the one you see people doing when they are bouncing, which is very bad).
• PNF: The Proprioceptive Neuromuscular Facilitation stretch is a technique used to stretch the muscle to its longest point. You push against someone assisting you in the stretch (like a trainer) and relax for several seconds followed by stretching or elongating of the muscle.
• The best kind of stretch to do on your own is static stretches. You should not push the stretch to the point where it hurts (that can cause damage to muscles, ligaments, and tendons). Instead, just go to the point where you begin to feel a "pull" and hold it steady.

As I mentioned earlier, do not perform ballistic stretches (do not bounce in your stretches). You can really hurt yourself.

Stretches involving PNF need to be done by someone that knows what they are doing. Professional personal trainers, athletic trainers, and some massage therapists are capable of helping you with this kind of stretching. This is a great stretch if you are very tight and have difficulty with static stretches. However, for those who are looking for ultimate flexibility, it may be the only method that can get you there. (It helps me get to a full split).

Kelly Huggins, B.S., ACSM HFI
The Fitness MythBuster
404.303.8305 kelly@kellyhuggins.com