With the help of this guide on the types of stretching, it is possible to learn more about the various types of stretching exercises and how they help the target muscles.
With many different types of stretching, it is always confusing to decide between the best stretching exercises. Stretching, especially, is a great way to help reduce the risk of any injuries while also increasing your muscles' flexibility and range of motion. To help you cut through some confusion between selecting the various types of stretching, here is a guide that explains all the types of flexibility exercises. This will also help you choose the ones that you are comfortable with.
There are different types of stretching, but here are some of the most common stretching exercises that can be quickly done.
1. Dynamic Stretching
Dynamic stretching requires many continuous movement patterns like exercise or sports. In general terms, dynamic stretching provides the flexibility needed for a specified sport or activity. One of the common examples would be a sprinter trying to take long strides to prepare for a race.
2. Passive Stretching
Passive stretching is a great way to enhance your balance while improving your muscles' flexibility. This can be done by holding a position, posing with gravity, or using a hand. As a specific force reaches the limits of your comfort level, the target muscle is lengthened. For example, the hamstring stretches involve bending your waist and touching your ties while holding it for over 30 seconds before you do an even deeper stretch.
3. Ballistic Stretching
Ballistic stretching is stretching the muscles to a point where you feel comfortable. Then, at the end of the range of your movement, you bounce or force the joint a bit further. However, this is not one of the most common choices, as moving your muscles can become damaged. Even if this is the case, ballerinas and martial artists still perform this type of stretching. It can also be beneficial for increasing the joint range during rehabilitation.
4. Active Isolated Stretching
This type of stretch is held only for two seconds at a time. It is performed by repeating several movements multiple times, increasing the resistance by a few degrees. Like the strength training regime, AIS is committed to several sets and a specified number of repetitions.
5. PNF Stretching
This type of stretching mainly refers to the set of techniques that involve table stretching with the help of a certified therapist. PNF stretching, also called Proprioceptive Neuromuscular Facilitation, promotes the restoration of weakened or injured muscles while providing adequate resistance. As the contraction is released, the stretch pose is held for about 20 to 30 seconds and another 30 to 40 seconds to completely relax the muscles.
6. Neural Stretching
Neural stretching refers to the type of stretching of the nervous system. This is necessary, especially when it comes to injuries where there might be the presence of excess neural tension. Some of the examples include pain in the neck, shoulder, or pelvis area. Neural stretches are a type of neural tension test where the limb is taken to the point of stretch for as little as 3 to 4 seconds to avoid any nerve damage. This type of stretching, however, should only be performed under supervision.
7. Isometric Stretching
Isometric stretching involves the resistance of muscle groups through isometric contractions of the stretched muscles. This type of stretching is one of the fastest ways the muscles can be developed and gives even better results than active or passive stretching. One of the most common ways to stretch this is by using resistance to one's limbs. This can be done with an apparatus, a partner, or the help of a wall. However, this type of stretching is not recommended for children or adolescents whose bones are still growing and developing.
Understanding the difference between each type of stretching and its target area is necessary to determine which stretch is safe and comfortable for you. You must also perform them according to the guide to get results.