Methods of Stretching

Dynamic Stretching

Dynamic = movement

Dynamic is with Range of Motion (ROM).
Ballistic is exceeding the (ROM).
Advantages:
-appropriate if specific to sport/activity.
-good for specific movement preparation.
-often more enjoyed because it is dynamic.
Disadvantages:
-higher risk of injury if preformed when cold or too "ballistic" (uncontrolled).
This method of stretching is most safe and effective when done after a warm-up and static stretch.

Static Stretching
Static=held, not bouncing or moving.
Advantages
-safe.
-pain free.
-less energy used.
-reduces muscle soreness.
Disadvantages
-can be boring.
-may reduce power output.

PNF Stretching (Proprioceptive Neuromuscular Facilitation).
This method of stretching involves alternating muscular contraction with relaxation. A 5-8 second isometric contraction is held followed by a stretch for 5-8 seconds. This is repeated several times.

This is the most effective method of stretching and is appropriate for people requiring extreme ranges of motion, but is only suitable when preformed after a warm-up and static stretch.
Advantages
-Provides a balance of joint strength.
-Very effective, perhaps most effective in increasing flexibility.
Disadvantages
-You need to be highly motivated because it requires energy.
-Greater risks involved.
-Use of valsalva increases blood pressure and therefore this method is not appropriate for hypertensives.

When stretching with a partner:
-Must always listen to the person being stretched.
-Partners should be a similar size and strength.

Have fun but do be careful not to over do it.