Customize the Types of Stretching Techniques to  Fit Your Goals

No, yoga is not the only way to a more flexible body. You don’t have to sign up to your local yoga studio, or attempt seemingly impossible poses to get the flexibility results you want. In fact, there are many types of stretching techniques to aid in improving your overall flexibility.

We aren’t saying that yoga isn’t beneficial. Quite the opposite. Yoga is a great activity to improve your flexibility. However, it’s not the only way. It also may not always be the best option for everyone or every occasion. In this article we will discuss the several types of stretching techniques that can be incorporated into your flexibility routine.

Some stretches can be performed anywhere including, from home, while out at the park, from your desk at work, really anywhere.  Depending on the goals and the ability of the person there are specific stretching techniques to get you the result that you are looking for.

Let’s get into it.

Here are 4 different types of stretching techniques:

• Static Stretching

• Dynamic Stretching

• Ballistic Stretching

• PNF Stretching

This is not an exhaustive list and some of these options can be broken down into subcategories within each specific technique. We will begin with probably the most well known technique.

Static Stretching

Let’s use high school gym class to help illustrate this technique. You line up, arms distance apart for your fellow classmates. The coach or teacher demonstrates the stretch, a bend at the hips reaching down for your toes, and then asks you to count to 10 seconds out loud as a class. 1! 2! 3! Don’t bend those knees! etc.

Static stretching is a technique that involves holding a stretch in a fixed position for a certain amount of time. Usually extending the specific muscle or group of muscles to the furthest point for the duration of the stretch. This technique is great for improving flexibility and range of motion, and it’s a great way to cool down after exercise.

This technique is an aggressive of stretch that with proper breathing and mind/muscle connection will inhibit the muscle or groups of muscles. As mentioned, this is an ideal scenario for post-exercise as it allows those muscles to relax. Though, it may not be best to perform static stretches before specific activities.

An example of this could be static stretching your calves and ankle muscles before a run. While these static holds will be great for cooling down those same muscles after the run, static stretches before the run could inhibit those muscles to the point where they wont perform optimally during the exercise. This could in turn cause injuries, such as rolling an ankle on an uneven road.

To prepare the muscles for activities such as the example that was just mentioned, our next 2 techniques would be more effective.

Dynamic Stretching

Dynamic stretching involves moving your joints through a range of motion to warm up your muscles before exercise. This technique is great for preparing your body for physical activity and improving flexibility and range of motion.

While static stretching could inhibit the muscles to be weak during exercise, dynamic stretching creates a good balance between flexibility and activation of the muscles. With dynamic stretching you wouldn’t extend the muscle to the furthest point possible and hold. Rather, you move throughout the stretch to mimic similar movements for the exercise that will follow.

Examples of dynamic stretches include walking lunges, high knees, and butt kicks for lower body muscles. For the upper body some examples would be large circular rotations of the arms from the shoulder or alternating over head reaches. For the core, do controlled lunges to alternating trunk twists in the direction of the forward leg or another is a power skip plus reach.

Dynamic Stretching is similar to ballistic stretching in that it requires movement. However, is usually a safer alternative.

Ballistic Stretching

Ballistic stretching is another of types of stretching techniques that requires movement. Ballistic stretching is not usually recommended as these stretches can be riskier and may cause injury in some cases if not preformed correctly. Mainly because the require aggressive movement and sometimes bouncing. These aggressive movements and bouncing could cause micro tears(rips) in the muscles that make the muscle vulnerable to more severe tears.

These stretches are rarely more beneficial to the other stretching techniques explained in this article and usually not as safe. Some examples of ballistic stretches would be standing leg swings while stabilizing on a fixed surface such as a wall or fence. Another example is forward bends where you bounce to try to reach for your toes. As mentioned these could cause micro tears that lead to injury so use sparingly and with great caution.

PNF Stretching

PNF (Proprioceptive Neuromuscular Facilitation) stretching aims at improving muscle elasticity. It is similar to static stretches in that they are elongating the muscle, or muscle groups, usually to its furthest length. However, it is an advanced stretching technique that focuses on contracting and stretching targeted muscle groups. PNF involves increasing active and passive range of movement using a combination of stretching and muscular contractions. This technique can be preformed alone with the help of gravity or a wall, or equipment such as straps.

Typically you’ll see the most benefits by using a partner(preferably a trained professional) for this technique. While coordinating with a partner or forking over cash for a professional may be a daunting task, it could just be worth the trouble. PNF stretching is one of the most beneficial of all the techniques no matter the flexibility goal. They improve range of motion and by increasing the length of the muscle and increasing neuromuscular efficiency.

Some examples of PNF stretches include partnered calf stretches(could also use a strap or towel), partnered quad stretch, partnered chest stretch. By performing PNF stretching after exercise, it is possible to increase power output and athletic performance, according to evidence, and this advantage can be maintained by completing just 2 sets of PNF stretching per week.

Conclusion

There are many types of stretching techniques that can help improve your overall flexibility and range of motion. Depending on your goals and ability, you can choose from static stretching, dynamic stretching, ballistic stretching, or PNF stretching. Each technique has its benefits and drawbacks, so it’s important to choose the right technique based on your specific needs. So, what type of stretching technique are you most interested in trying and why? Remember to always listen to your body and consult with a professional if you have any concerns.