Stretching 101

There are four different types of stretching: ballistic, dynamic, proprioceptive neuromuscular facilitation, and static stretching.

Ballistic stretching is a rapid bouncing stretch in which a body part is moving with momentum that stretches the muscles to a maximum. Muscles respond to this type of stretching by contracting to protect itself from over extending.

Dynamic stretching is a walking or movement stretch. By performing slow controlled movements through full range of motion, a person reduces risk of injury.

Proprioceptive neuromuscular facilitation (PNF) is a type of stretch for a particular muscle and its specific job, so resistance should be applied, then the muscle should be relaxed.

Static stretching is a type of stretch whereby a person stretches the muscle until a gentle tension is felt and then holds the stretch for thirty seconds or until a muscle release is felt, without any movement or bouncing.

• Don't consider stretching a warm-up. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
Strive for symmetry. Everyone's genetics for flexibility are a bit different, so rather than striving for that gymnast or ballet dancer degree of motion, focus on having equal flexibility side to side (especially if you have a history of a previous injury).

• Focus on major muscle groups. When you're stretching, focus on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders.
Also stretch muscles and joints that you routinely use at work or play. Make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.

• Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can cause injury to your muscle.

• Hold your stretch. Hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. Breathe normally as you stretch.

• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.

• Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.

• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week.
If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.


Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi or yoga, for instance, may be a good way to stretch.
And if you're going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.