Three Types of Stretches

Different types of stretches elicit different results in how your muscles and joints move. Therefore, perform different types of stretches in different phases of your workout. Perform flexibility training as part of your daily activities that can help you minimize your risk of injuries and improve physical performance.

  1. Ballistic Stretching

    • This type of stretching involves moving your muscles in a fast, repetitive manner. An example of this type of stretching is bouncing on your toes to stimulate the calf and tibialis muscles. Although ballistic stretching stimulates muscles to work, it can cause muscle or tendon strain if your joints or muscles are already tight. This results in microtears in your tissues that may lead to injury and pain, according to Coach Vern Gambetta, author of "Athletic Development." He recommends that you perform both of the following stretches as part of your workout.

    Dynamic Stretching

    • Dynamic stretching involves moving your muscles and joints in their normal range of motion repetitively with control. This stimulates the motor units in your muscles and joints and your brain for the upcoming activity, increases body temperature and increases tissue elasticity. A sample exercise would be the hip swing, where you swing to the front and back of your back repetitively while maintaining a tall posture and balance. Gambetta recommends that you perform dynamic stretching as a warm-up.

    Static Stretching

    • This method involves holding a stretch in one muscle group or joint for a period of time, usually for about 30 seconds. This relaxes the muscle by reducing the amount of neural stimulation to it from the brain. It also helps alleviate muscle soreness and fatigue. A sample stretch is the side neck stretch where you stand tall and tilt your head to your left with your nose pointing forward. Hold this position for 30 seconds and stretch the opposite side. Perform static stretching after a workout.

    Warning

    • Never stretch a muscle or joint beyond your normal range of motion. If you cannot achieve normal range of motion, yet you feel a stretch, hold that stretch at that angle and length. Overstretching causes a stretch reflex, a protective response that you brain uses to prevent a muscle from tearing or a joint from dislocating, explains physical therapist Chris Frederick, co-author of "Stretch to Win." This can cause the muscle and joint to become stiffer and more painful.