Types of Stretching

In this lesson, you'll learn about the different types of stretching. As you may know, there are many stretching exercises—such as double-leg stretches, triceps stretches, chest stretches, and more.
Each of these stretches can be applied in one or more of the following ways: statically, dynamically, isometrically, or through PNF (Proprioceptive Neuromuscular Facilitation), which is a combination of methods.

Below are the main types of stretching:

Static Stretches

These involve no movement during the stretch.

  • Static Passive: No movement and no muscular effort.
    Example: You bend forward and let gravity or an external object hold you in position.
  • Static Active: No movement, but muscular effort is involved.
    Example: When you pull yourself down into a stretch or someone pushes you deeper into the stretch.

Dynamic Stretches

These involve motion during the stretch.

  • Dynamic Controlled: Gentle, controlled movements that gradually increase range of motion.
  • Dynamic Ballistic: Rapid, bouncing movements that rely on the elasticity of the muscles.
    Note: This type carries a higher risk of injury.

Isometric Stretches

These involve stretching and contracting a muscle simultaneously without changing the joint angle.
Example: Pull yourself into a stretch while trying to resist that pull using the same muscles.

PNF Stretches

PNF (Proprioceptive Neuromuscular Facilitation) is a combination of static, isometric, and sometimes dynamic stretching.
This is often used in physical therapy or advanced flexibility training.

Example: Standing Double-Leg Stretch

Let’s take the example of a Standing Double-Leg Stretch:
You stand with your legs together, knees extended, and bend forward to stretch your hamstrings.

  • Static Passive: Bend forward until you feel a stretch and rest your hands on your legs.
  • Static Active: Grab your calves or heels and pull yourself deeper into the stretch, or have a partner gently push you down.
  • Dynamic: Move your torso up and down slowly, increasing the range of motion with each rep.
  • Dynamic Ballistic: Bounce your upper body up and down. This method uses momentum but increases the risk of injury.
  • Isometric: Pull yourself down with your arms while resisting the motion by engaging your back and leg muscles.
  • PNF: Start with a static stretch, then perform an isometric contraction, followed immediately by a deeper static or dynamic stretch—without resting between phases.

Advice

  • Always warm up before stretching.
  • Do at least one stretching-only workout per week.
  • Children under 13 should avoid intense methods such as PNF stretching.

Suggestions

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