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from: A Few Different And Commonly Practiced Stretching Techniques


It has been known for long that stretching helps to increase your flexibility and also performance, and it also lowers the chances of your getting injured, and it is a vital and even essential part of conditioning and strength training. Thus, before proceeding further with learning about stretching, it is necessary to learn about various stretching techniques, which are basically of three different types including static, ballistic and finally, a group of techniques that are known as Proprioceptive Neuromuscular Facilitation or PNF in which there is alternation between contractions and stretches.

Ballistic Stretching

The oldest type of stretching techniques is the one known as ballistic stretch in which there is use of repetition of bouncing movements, though unfortunately, this form of stretching has long since been abandoned because it is not such a safe stretching technique after all.

Another one of the different stretching techniques is dynamic stretching in which have been incorporated movements that try to mimic certain sports or exercises in a manner that although exaggerated, is nevertheless still controlled, and which are best used during a warm-up, or before beginning a sporting event.

The third type of stretching techniques is known as static technique that requires you to be passive while stretching a muscle to the farthest possible extent until you begin to feel a slight amount of discomfort when holding the stretch at its maximum level for an extended period of time. This type of stretching is most effectual and is also quite safe and is also very popular as far as different stretching techniques go.

The PNF or proprioceptive neuromuscular facilitation requires having a partner who actively stretches his or her partner through combining alternately contraction and relaxation of agonist as well as antagonist muscles. Needless to say, there are a number of different PNF techniques such as slow reversal hold, hold relax and also contract relax, and these types of stretching require that you do a push for ten seconds followed by another ten seconds of relaxation phase, which need to be repeated a small number of times. The advantage of this type of stretching technique is that you gain greater flexibility, which is much better than you would otherwise achieve using other stretching techniques.

However, there is also a downside to PNF stretching in that you need to have a partner, though you may find that you are motivated more when there is a partner along with you, and among the different types of PNF stretches you can include Lying Glute, Lying Crossover, Lying (Prone) Quadriceps and Lying Hamstrings as well as Seated Hamstrings.