Stretching is a controversial subject. From just being apart of the fitness world for some time now, I have heard so many different opinions and thoughts about how to stretch, when to stretch and what type of stretching is best for you. After researching this topic I have learned a whole lot. There are four main types of stretching.

Dynamic Stretching- This type of stretching uses sport specific movements to prepare the body. Dynamic stretching uses speed of movement, momentum and active muscular effort to stretch. This type of stretching consists of controlled, rhythmic exercises that slowly stretch through the limits of your range of motion. Examples of dynamic stretches are walking lunges or arm circles.

Ballistic Stretching- This is the stretching that is the least encouraged. Ballistic Stretching is not the same as dynamic. Ballistic involves bouncing and bobbing movements. It increases muscle tension creating difficulty in stretching connective tissues. It also fails to provide adequate time for the tissues to adapt to the stretch and it increases muscle tension, making it hard to stretch connective tissues. Although there are ways to gradually work up to safe ballistic stretch, generally it is not a good idea.

Static Stretching- This is the most well known type of stretching. Static stretching consists of stretching a specific muscles or group of muscles, reaching their furthest point and holding that point for a period of time.

PNF (proprioceptive neuromuscular facilitation) Stretching- This is a type of stretching that is similar to static stretching. PNF stretching is usually done with a partner and the technique is that a muscle group is passively (without motion) stretched, then contracts isometrically against resistance (the person stretching you) while maintaining the same stretching position. Then the same muscle group again is passively stretched through the resulting increased range of motion. When I say isometrically I’m talking about muscle fibers. When you stretch, not all you fibers are stretching, some are at rest. Same thing when your muscles are contracting. When you are stretching and then you contract while still holding the stretch, some of those resting fibers contract and some stretch. Many of those fibers already stretching will be prevented from contracting and would stretch even more. When the isometric contraction is done, the contracting fibers will return to their normal rested length but the stretched fibers that were prevented from contracting will retain their stretched length for a period of time and be able to then elongate past their previous limit. This then increases flexibility.

My Theory

There is a lot of controversy over Static vs. dynamic stretching and the truth is that one is not better than the other, but better than the other in certain situations. Dynamic stretching has proven to be most effective before a workout or a sport event. The reason is this type of stretching mimics the speed and movement patterns of an athletic skill. It increases muscle extensibility and temperature. In other words, it warms the body up so there is less of a chance for injury. Also this type of stretching emphasizes balance, which will warm up the neurological system which is very important to warm up as well. Dynamic stretching is the better choice right before a event to warm and stretch your body.

Static stretching, on the other hand doesn’t warm up your body like dynamic stretching does. That is why it is not the preferred type of stretch before working out. But, if you want to become more flexible (which will help your performance in the future) and want to stretch a tight muscle, this where you would choose static over dynamic. PNF stretching is absolutely great, but is harder to do because you pretty much need a personal trainer or somebody to stretch you. Static stretching is vital to a athlete because it improves flexibility and this eventually leads to greater strength and less injuries.

In conclusion, you should stretch before working out or an athletic event, but this type of stretch should be dynamic. If you do have a tight muscle before the event, it is okay to stretch in statically, but do this before you warm up and do your dynamic stretching. After the event, static stretching is most appropriate. This stretching will increase your flexibility and help your muscles recover faster from the use you just put them through. Hope this all makes sense and may you get more flexible and never have another injury again!

Technorati Tags: ballistic stretching, Dynamic Stretching, injury, isometric, muscle, PNF stretching, speed, static stretching, Strength, Stretching

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