Different Types of Stretching

Different Types of Stretching

1. Static Stretching

   • Should be used at the start of a mobility session
   • Slow, relaxed and sustained
   • A very safe form of stretching
   • Where an end point position can be held for a few seconds
   • Example: Sit and reach stretch

2. Ballistic stretching

   • Involves aggressive, dynamic/rapid/bouncing/swinging movements
   • Fails to allow the stretched muscle time to adapt to the stretched position
     • This may cause the muscle to tighten up repeatedly triggering the stretch reflex
   • Should be used towards the end of a warm up
   • Activities such as trampolining rely on ballistic stretching during routine work
   • Example: side to side swinging motions aimed at stretching the lower trunk muscles

3. Passive Stretching

   • Example: holding the crab position using the floor as an assistant
   • A partner or apparatus is used to further stretch the muscles
   • A more aggressive form of slow , static stretching
   • useful in attaining a greater range of movement
   • the stretch should be held at the increased end point for a few seconds
   • The stretch must feel comfortable
     • It must stop if the stretch reaches a point of pain
   • Example: a partner places their hand on the performers middle back region and gently pushes forward to increase the range of movement

4. Active Stretching

   • Involves only using antagonist muscles to genrate and hold a stretch within the agonist
   • An effective form of conditioning
   • Slow stretching involves in which flexbility is achieved without assistance
   • The contraction of then opposing muscles helps to relax the stretched muscles
   • Example: laying back down flat on the floor and raising one leg up, keeping it straight