Types of Workout Stretches

There are many reasons to incorporate stretching into a workout routine. Stretching can provide strength and muscle building as well as warming or readying muscles for other forms of exercise. Each type of stretching exercise has benefits for different muscle groups, and choosing the proper routine is important for getting the most gain from your workout routine.

  1. Muscle Categories

    • There are several categories that muscles fit into during stretching. This organization depends on the function the muscle is providing during the stretch. The agonist is the muscle providing the movement, while the antagonist is the muscle counteracting the agonist. Synergists are muscles that help the agonists in their movement, and fixators stabilize the body during the stretching routine.

    Active Stretching

    • A static stretching technique, active stretching includes assuming a position and holding that position for 10 to 15 seconds. This increases the strength of agonist muscles as well as relaxation of the antagonist. Examples include lifting your arm and holding it in that position for 15 seconds.

    Dynamic Stretching

    • As the name implies, this technique involves movement to achieve the desired results. This stretch works through a gentle and controlled swinging movement of the arms and legs to the extent of their range of motion. There should be no jerking or bouncing motions, but only slow and careful movements.

    Static Stretching

    • Static stretching, like active stretching, involves assuming and holding a position. In contrast to active stretching, it requires assuming a position that reaches the full extent of the range of motion.

    Ballistic Stretching

    • One of the more risky types of stretching, the use of this type of exercise should be limited due to the risk of injury. Ballistic stretching is a movement-type exercise and involves bouncing or jerking the body so the muscle briefly extends beyond its normal range of motion.

    Isometric Stretching

    • A non-movement stretching technique, isometric stretching begins with active stretching but adds resistance for the agonist muscle. This resistance is provided by pushing against the force of the agonist muscle and can be achieved by pressing against a stationary object. Having an exercise partner to provide resistance is also an effective way to utilize this stretching technique.

    Passive Stretching

    • Usually used for increasing flexibility and promoting healing after injury, passive stretching is a non-movement stretching technique that involves keeping the particular muscle group completely relaxed and using another person as an assistant to move it through the range of motion. This promotes circulation and repair of damaged tissues.