dynloenthi: The 7 Types Of Stretching

Many people are not aware that there are different types of stretching.
Here's an overview of the seven different types.

1. Static Stretching - Static stretching is the most common type of
stretching. You gently assume a stretch position and hold it for 30 to 60
seconds. There is no bouncing or rapid movement. You should feel a mild
pulling sensation, but no pain. You should feel the stretch in the belly
of the muscle, not in the joints.

2. Passive Stretching - Passive stretching is also known as relaxed
stretching and it's basically the same as static stretching. The only
difference is that with passive stretching you don't supply the force to
stretch a muscle, a partner or some type of apparatus does.

3. Dynamic Stretching - Dynamic stretching consists of controlled leg and
arm swings that gently take you to the limits of your range of motion.
There is no bouncing or rapid movement. Examples of dynamic stretching
would be slow, controlled leg swings, arm swings, or torso twists.

4. Ballistic Stretching - Ballistic stretching consists of trying to force
a part of the body beyond its normal range of motion by bouncing into a
stretched position. An example of ballistic stretching would be bouncing
down repeatedly to touch your toes. Ballistic stretching can lead to
injury and should only be used by highly conditioned athletes who need to
prepare for a volatile, high-speed activity.

5. Active Isolated (AI) Stretching - AI stretching consists of assuming a
position and then holding it there with no assistance other than using the
strength of your muscles. An example of AI stretching would be bringing
your leg up high and holding it in that extended position. The theory is
that as one muscle contracts the opposing muscle will relax, resulting in
a better stretch. AI stretches can be difficult and rarely need to be held
any longer than 10 to 15 seconds.

6. Isometric Stretching - Isometric stretching consists of getting a
muscle into a stretched position and then resisting the stretch
isometrically. An example of isometric stretching would be having a
partner hold your leg up high while you attempt to force your leg back
down to the ground.

7. Proprioceptive Neuromuscular Facilitation (PNF) - PNF is not really a
type of stretching, but is a technique of combining passive stretching and
isometric stretching in order to achieve maximum flexibility. PNF was
originally developed by physical therapists for rehabilitation purposes.
PNF consists of a muscle being passively stretched, then contracted
isometrically against resistance while in the stretched position, and then
being passively stretched again through the resulting increased range of
motion. PNF usually employs the use of a partner to provide resistance
against the isometric contraction and to then take the muscle through its
increased range of motion.

dynloenthi

วันศุกร์ที่ 7 สิงหาคม พ.ศ. 2552

The 7 Types Of Stretching

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