Stretching is one of the most significant exercise types for all people. But some strength training guys doesn’t give much priority to this since they have less knowledge about this area. So, it is better to have a scientific explanation of stretches to gain its maximum benefits. Let’s join with this complete analysis of types of stretches.
Types of stretches
All the stretching exercises can be divided into four major types. Which are,
- Static stretching
- Ballistic stretching
- PNF stretching
- Dynamic stretching
This is the most popular and very safe method of stretching. Here we target one of the specific muscle or muscle groups like hamstrings, calves. In research studies, Static stretching has been identified as an effective form of stretching to increase joint range of motion and increase flexibility. I will briefly bring you some key points, which may be more valuable for you.
Static stretching is good for muscle recovery after your workouts. But it doesn’t warm up your muscles before the activity. Especially if you are playing, it can affect your performance so badly.
It can increase the instability of your joints and muscles. You know that you pull muscle fibers during this stretching. So, if the muscle fibers remain in an elongated position, you tend to face sprains and strains.
However, static stretching greatly involve for the neuro-muscular relaxation of the stretched muscle.
Under the static stretching, we can identify two types of stretching modes,
- Active stretching
- Passive stretching
The name suggests to you what actually happens here. You can perform it by yourself. Here, You can perform your movements for stretching the target muscle or muscle groups. Unlike passive stretching Good news is by doing this you are not going to face injuries. Risk is minimum. Because most of the time psychologically you can’t go beyond your range.
Like active stretching, Title gives you meaning. The main difference is that an external person or machine supplies the force for the movement. But this is quite a risky type if you are having some joint problems. Just because the external person tries to move your stretching body part more than your actual range. So, It is good to take passive stretching from experienced trainers otherwise it will definitely make you trouble.
HwnStill we discussed only the static types, then we move to analyze the dynamic stretches. Unlike static stretches, here we move our body segments repeatedly.
PNF stretching means neuro-muscular facilitation stretching. It is a very advanced method of stretching which is ideal for clinical rehabilitation programs but nowadays people use this for their training as its effectiveness. This is so common topic among fitness specialist. They have done numerous studies for checking the effectiveness of this mode of stretching. Furthermore, specialists have found three types of PNF stretching techniques. However, all three types are increasing the range of motion of joints and flexibility.
- Hold-relax or contract-relax technique
- Agonist contraction
- Hold-relax with agonist contraction
This is a very rapid, forceful repeatedly occurring stretching type. rapid swinging, bouncing, and rebounding movements are the characteristics of ballistic type stretching. This type is somewhat equaling with static stretching since studies show equal improvement of range of movement. Actually, most of the time ballistic stretching exercises are recommended for the athletics and young guys, not the elder population. However, the effectiveness and safety are currently studying by fitness specialists.
dynamic stretching is a controlled, soft bounce or swinging motion to move a particular body part to the limit of its range of movement. It is significant to identify the difference between ballistic and dynamic stretching. Dynamic stretching is a very slow, gentle, and purposeful activity that is unlike dynamic ballistic stretching. Dynamic stretching is good to use before the workout. But the exact benefits of performing dynamic stretching is not yet confirmed.