Types of Stretches

Types of Stretching

• https://www.youtube.com/watch?v=KJaWIBg15n0 (Enclavar)

Static Stretching

• 
• No repeated movement
• Elongates the muscles
• Tightness when not executed properly (no pain)
• Time based on objectives
• Positives
• Good for cool downs
• Aids with DOMS (Delayed Onset Muscle Soreness)
• Simple and safe
• Drawbacks
• Not sport specific due to lack of movement
• Limited positions

Dynamic Stretching

• 
• With repeated movement (higher chance of injury)
• More sport specific
• Positives
• Related to the sport
• Replicating the movement of the sport
• Controlled movement, less chance of injury (medium intensity)
• Drawbacks
• One movement of a dynamic stretch is so short it doesn't facilitate oxygen to that muscle group

Ballistic Stretching

• 
• Uses repeated momentum of a moving body part or limb in an attempt to force it beyond its normal range of motion
• Positives
• Increases range of movement
• Good for explosive sports (e.g. sprinters, throwers, gymnasts)
• Drawbacks
• Increased chance of injury; because it is pushing past its normal range of movement
• Explosive movement = more DOMS because of lactic acid
• Not specific to many sports

Proprioceptive Neuromuscular Facilitation (PNF)

• 
• A combination of passive and isometric stretching, the muscle is progressively stretched.
• Step 1: athlete's partner assumes the position for the stretch, the partner then extends the athlete's limb until the muscle is stretched.
• Step 2: the athlete contracts the stretched muscle for 5-6 seconds. The force of the athlete's contraction should be relevant to the condition of the muscle.
• Step 3: the muscle group is relaxed, then immediately and countlessly pushed past its normal range of movement for 30 seconds. Allow 30 seconds recovery before repeating the procedure 2-4 times.

PNF Continued

• Positives
• Increases flexibility because it is pushing past that normal range of movement
• Good as a part of flexibility training
• Increased muscle strength
• Drawbacks
• Force of contraction needs to be matched to the athlete's level/ability (or else injury may occur)
• Athlete needs to have done some training before hand

Passive Stretching

• 
• An individual assumes a position and hold it with some other part of their body, or with the assistance of a partner or object.
• Positives
• Safe way to stretch
• Exceed the normal range of movement
• Very good for cool down
• Drawbacks
• Does not target flexibility
• With partner injury is more likely

Active Stretching

• 
• Assuming a position and then holding it with no assistance other than the strength of their own muscles
• Positives
• Athlete is in total control of the range of movement
• Strength and stability at a joint
• Good for warm up and cool down
• Drawback
• Hard to push past range of movement