aw basics

Different ways to S-T-R-E-T-C-H

Most athletes use static stretches, but there are many other ways to improve your flexibility

THERE are several theories on how and when to stretch, but the majority of opinion agrees that a good warm up should consist of five to ten minutes of light jogging, followed by gentle static stretching, then some sport-specific drills, and finally dynamic stretching – which involves soft bouncing or swinging.
In this article, we look at the
types of stretching.

1. Static stretching: here the athlete stretches part of their body for a certain amount of time without moving, or by moving very slowly. The muscles are stretched under tension and because of the slow speed of movement it is a very safe type of stretching for beginners.

2. Passive stretching: similar to static stretching but the athlete uses a partner or apparatus to help further stretch the muscles. This results in an increased range of motion, but in turn this is riskier and consequently it is vital that a good partner is chosen.

3. Active stretching: this is performed without the help of any external force. Instead, the stretch happens when the opposing muscles contract and in turn help relax the stretched muscles.

4. Isometric stretching : another form of static stretching, it is similar to static stretching but contractions are usually held for longer. A classic example is the ‘push the wall’ calf stretch.

5. PNF stretching: or Proprioceptive Neuromuscular Facilitation involves both stretching and contracting the muscle group being targeted. A popular version includes the ‘hold-relax’ technique, which involves a therapist asking the patient to fire the tight muscle isometrically against the therapist’s hand for about 20 seconds. The patient then relaxes and the therapist lengthens the tight muscle and applies a stretch at the newly found end range.

6. Dynamic stretching: this uses a controlled, soft bounce or swinging action to move a part of the body to the limit of its range of movement. The force of the bounce or swing should gradually increase, but never become uncontrolled. Due to the nature of this type of stretching, it should only be done when well warmed up and by experienced athletes or under supervision.

7. Ballistic stretching: an old-fashioned technique that uses momentum generated by rapid swinging or bouncing movements to force a part of the body past its usual range of movement. It is very risky, though, and not recommended.

8. Active isolated stretching: this relatively modern technique involves the athlete contracting a muscle in order for the opposing muscle to relax and stretch.

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