The Kinds of Stretches

Stretching before and during exercise offers a number of important benefits. Stretch before working out to become more limber and to warm up your muscles and avoid injuries. Stretch during your workout to help build muscle and develop strength. Choosing the proper kind of stretching is important. Consult with your doctor, coach or trainer if you have trouble determining the best kind of stretching.

  1. Active Stretching

    • Active stretching is a technique that includes positioning the body and holding the position for 15 to 30 seconds. Active stretching is designed to increase the strength of agonist muscles. Active stretching also promotes relaxation of the antagonist muscles. A popular active stretch is lifting your arm and holding it in that position for 30 seconds.

    Dynamic Stretching

    • Dynamic Stretching involves movement while stretching. This kind of stretching is to be performed as a gentle and controlled swinging movement of the arms and legs. Dynamic stretching can eventually extend the range of motion of the arms and legs. It is important that there be no jerking or bouncing motions during dynamic stretching. Only slow and careful movements should be performed.

    Ballistic Stretching

    • Be careful when practicing this type of stretching, based on the fact that there is a risk of injury involved. Ballistic stretching is a movement-based type of stretching that quickly pushes the arms and legs beyond their range of motion to work their muscles harder. Bouncing and jerking is involved.

    Isometric Streching

    • Isometric stretching is a technique that does not involve movement. Isometric stretching begins with active stretching but is designed to add resistance to increase the development of the agonist muscles. Create resistance by pushing against the force of the agonist muscle using a stationary object. If a solid, stationary object is unavailable, work with an exercise partner who provides the resistance.