Stretching...So What?
If you were told to start stretching right now, what would you start with? A seated hamstring stretch? Figure-four? Or maybe you would sling your arm across your chest like you were taught in P.E.
Whether you were born and bred an athlete or you just started your fitness journey, chances are you’ve learned about technique, skill, and body mechanics. Likely, you’ve changed up your exercise regimen once or twice. Maybe you’ve even dabbled in a couple different diets in search of well-rounded results.
Amidst all of your experience and research, how much time have you spent learning about stretching? It may not sound very exciting, but stretching is a crucial part of our overall wellness. It can make or break our performance and significantly decrease our chance of injury.
Types of Stretching
There is more to stretching than holding an uncomfortable position for a few seconds before calling it quits. In fact, each type of stretching–dynamic, static, ballistic, and PNF to name a few–serves a different purpose.
Dynamic Stretching
Dynamic Stretching comes before the ‘big event.’ It is preceded by a general cardiovascular warm-up (running, walking, or biking) and targets the muscles you are preparing to use. The movements you go through in dynamic stretches mirror those that you will use during your ‘big event.’
If you are running, you may perform high knees, butt kicks, and the like. If you are resistance training (whether body weight, banded, or weighted) you may start with body weight lunges or shoulder rotations. You can think of dynamic stretches as practice for the real deal.
Static Stretching
Static stretching is just what it sounds like: static. Still. Unlike dynamic stretches, static stretches are performed without motion. Once you have moved your body into its stretched position, you remain there for an extended period of time (anywhere from fifteen to sixty seconds.)
Just as dynamic stretches help you warm up, static stretches help you cool down by facilitating your body’s recovery. Whichever muscles you just trained are the muscles on which you should focus most of your energy. If you just finished a run, now is a good time for those seated hamstring and figure-four stretches. If you just finished training your chest, try a pec stretch against the wall.
Ballistic Stretching
Do yourself a favor and avoid this type of stretching. Ballistic stretching refers to the use of a bouncing movement to force your muscles beyond their natural stretching point. For example, in a standing toe-touch you may reach toward your toes and pulse up and down until you eventually touch your toes. In a world filled with instant gratification, I get how this can be rewarding. One minute ago you could only reach your shins but now you’re practically bent in half touching your toes! How cool! Sorry, but…not cool.
When you force your muscles beyond their range of motion, your body reacts with something called the stretch reflex. To keep it simple, think of slowly stretching a rubber band. That’s how your muscles act during static stretching. This slow stretching allows them to become lengthened and more pliable. If you start rapidly pulling that rubber band apart and letting it snap back to its starting position, think of what your muscles are going through.
When our muscles are stretched too rapidly, they respond with a counter movement in the opposite direction. Its purpose being to protect us from injury. Bouncing in and out of a stretch triggers this response, causing our bodies to go into ‘protective’ mode. Stretching is for relaxing and loosening muscles, not for causing a defensive, tightening reaction.
PNF
Proprioceptive Neuromuscular Facilitation (PNF) is a type of static stretching with intermittent isometric contractions. This type of partner-stretch involves stretching to your end range of motion before isometrically contracting (resisting against the push of a partner.) This brief period of resistance is followed by relaxation, during which your partner guides your muscle deeper into the stretch. With your partner’s help, you are able to achieve a greater range of motion than you were on your own.
PNF is great for long-term improvements in mobility and range of motion, but should only be performed with the help of a trained professional. This stretching technique, though reliable, is very intense and can lead to injury if performed incorrectly. If this is something you think is right for you, ask your doctor, physical trainer, or athletic trainer if they are or know someone who is qualified in PNF.
Take Away
If you don’t remember all the details, remember this: dynamic comes before the main event and static comes after. Use PNF only with the help of a trained professional, and NEVER perform ballistic stretching. Ever. Stretching is meant to help you, not harm you. It may be uncomfortable, but it should never cause pain. If you’re motivated to reach your goals, do yourself a favor: show your muscles some TLC and stretch them out.