This week’s ActiveQC Fitness Challenge was a call on Charlotte to stretch for 15 minutes every single day this week. While we left that period open (i.e., you could do it first thing in the morning, in the middle of the day, or before bed), it is crucial to stretch right before exercise. Here’s a rundown of the basic ways to stretch when preparing for, or cooling down from, your exercise for the day. Enjoy! Remember to stretch 15 minutes every day this week!
A proper stretching program will help in several ways. It reduces the risk of injury; decreases muscle soreness and improves performance. There are six basic stretching techniques: static, passive, dynamic, ballistic, proprioceptive neuromuscular facilitation (PNF) and active isolated (AI).
Static Stretching
This is the most commonly used technique. A stretch position is gently taken, and held for 20 to 60 seconds. There is no bouncing or rapid movement. Do not stretch to the point of pain. You should feel a slight pull, but no discomfort. Keep all joints in alignment. Do not twist joints to unnatural positions. The stretch should be felt in the belly (middle) of the muscle rather than the joints. This type of stretch works best after your workout rather than before.
Passive Stretching
This basic technique is the same as static stretching, with the muscles kept relaxed and a gentle stretch maintained for 20 to 60 seconds. In a static stretch, you get your body into position and supply the force for the stretch with other muscle groups and using body weight. With passive stretching you relax your entire body, while a helper provides the force to stretch your muscles. Other than that, the same rules apply here. There should be no bouncing or rapid movement. Do not stretch to the point of pain.
Dynamic Stretching
A current popular idea among athletes is functional training, which means training that mimics the activity for which you are preparing. Dynamic stretching could be also be called functional stretching. A dynamic stretch is one in which your limbs are moving through their full range of motion. For example, running with high knees is a dynamic flexibility exercise that stretches your glutes, quadriceps and lower back – just to name a few. These stretching exercises are best performed after a warm up and before you begin your activity.
Ballistic Stretching – Advanced
Ballistic stretching is a rapid bouncing up-and-down motion. This type of stretching applies more than twice the tension as a passive or ballistic stretch. Ballistic stretching is appropriate only for a very limited number of athletes. The rapid bouncing can cause more damage than flexibility. It can be used for some highly conditioned athletes that need to prepare for a volatile, high-speed activity. It is not an appropriate technique for a beginner.
Proprioceptive neuromuscular facilitation (PNF)
Proprioceptive neuromuscular facilitation (PNF) was originally developed by physical therapists for rehabilitation purposes. This type of stretch is accomplished by maximally contracting the muscle to be stretched for 5 to 10 seconds. This is followed by a slow, passive stretch. Repeat this order several times. By contracting the muscle and then stretching, you overcome a tendency for the muscle to resist the stretch, which results in a higher degree of flexibility.
Active isolated stretching
Active isolated (AI) stretching is the latest development is flexibility. AI stretching involves contracting the opposing muscle while the target muscle is stretched. The theory is that as one muscle is contracted, the opposing muscle will relax. An example of opposing muscles are the hamstrings on the back of the thigh, and the quadriceps muscles on the front of the thigh. By contracting the quadriceps as you stretch the hamstrings, the hamstrings will relax to a greater degree, resulting in a better stretch. Many dynamic stretches are a form of AI stretching.
Which is the best one for you?
With all of these choices, which is the best way to stretch? We recommend dynamic stretching before your training, and either static or AI stretching after your workout. The dynamic stretches do a good job of preparing your muscles for your workout without decreasing the energy return potential of your muscles. Ballistic and PNF stretching have been shown to be a high-risk type of stretch. Studies show that AI stretching provides more flexibility than either passive or static stretching.
However, all of the stretches, with the exception of ballistic stretching, are appropriate for beginning runners and exercisers. If you are just beginning or at an intermediate training level, you should stay away from ballistic stretching, which is reserved for more highly trained athletes.
