Types & Methods of Stretches

Stretching increases both strength and flexibility. It is important in reducing the risk of injury and to increase range of motion. Many people who suffer from joint pain, whether from arthritis or overuse, benefit from stretching on a regular basis. There are two specific types of stretching: ballistic/dynamic, and static. Each type provides certain benefits and is best performed at a certain period relative to when the person works out.

  1. Static Stretching

    • Static stretching is a way to increase range of motion and flexibility. There are two types of static stretching -- passive and active. Static passive stretching uses external forces to hold a position, while static active stretching simply uses a muscle contraction to hold the stretch. At the end of either type of stretch, the individual holds the position for a period of 15 to 30 seconds to thoroughly stretch the body part.

      One example of this type of stretching is sitting on the floor and extending one leg out in front. The other leg is folded so that the foot meets the knee of the extended leg. Lean forward and attempt to touch the toe of the extended leg.

    Ballistic or Dynamic Stretching

    • Ballistic stretching, also called dynamic stretching, is considered an active stretch because it requires the participant to move parts of his body in a rapid and repetitive motion. Usually this type of stretching requires light bouncing or swinging of a limb.

      One example includes arm swings. To perform, stand straight with feet shoulder width apart. Bring arms up to shoulder height and swing back and forth so that they cross in front of the body and then extend back out to the side.

    Equipment to Help With Stretches

    • Incorporating the aid of certain equipment during stretching can help to achieve a maximum benefit and reduce unnecessary stress on the body. Flexibility bands, which are large rubber bands, can help to stretch and increase strength. There is a good exercise for hip flexors that begins by tying one of these bands to a stationary bar. Standing straight up, sideways to the bar, insert the leg farthest from the bar into the band. Slowly pull it away from the bar and then lower. Repeat with the other leg. Stability balls can also be of great benefit for some stretches.

    When to Perform Certain Stretches

    • Performing static stretches at the end of a workout to cool down and stretch out the muscles is good for improving flexibility and decreasing the risk of injury. Ballistic stretching is generally of the most benefit before exercising, so as to warm up the muscles. It is also to good to perform ballistic stretches while weightlifting to keep the heart rate up and muscles warm.