![]() ![]() Active / Isometric / Proprioceptive Neuromuscular Facilitation (PNF) Stretching / Post-Isometric RelaxationĪctive stretching or Proprioceptive Neuromuscular Facilitation (PNF) stretching involves the use of a towel/strap/band or another individual. Passive stretching is not recommended for most muscular injuries. This type of stretching is recommended after a sporting event or athletic activity. This form of stretching is considered the safest along with being beneficial in regards to improving flexibility and reducing muscular spasm. Passive stretching requires no muscular contraction but instead an external force to provide the full effects of the stretch. This stretch requires another individual, some kind of towel/strap/band, or the use of gravity. This type of stretching involves the individual holding a position in which the muscles are completely relaxed. Passive stretching is also known as static stretching or relaxed stretching. ![]() Perform dynamic stretching until maximal range of motion is achieved. Perform 8-10 repetitions at a time being sure to stop if you notice fatigue. ![]() This dynamic flexibility is very useful for warm up prior to activity. Dynamic stretching takes the body part gently and controlled to the limits of your physiologic range of motion but not past. Whereas, ballistic stretching oftentimes is uncontrolled. Dynamic stretching must always be performed with full control of the body parts speed, path and movement. Controlled movement is the main difference between dynamic and ballistic stretching. To perform dynamic stretching, the individual moves the part of the body being stretched, gradually increasing the reach and speed of movement. This type of stretching is functional and should be used to mimic movement of the individuals activity or sport that will later be performed. This stretch can include a series of movements that involve both upper extremities and lower extremities. This is often performed during a warm up to avoid muscle injury (strain or tear), increase joint flexibility, and optimize performance. Dynamic Stretchingĭynamic stretching is a movement based stretch that moves the individual joints and muscles within their own physiological range of motion. For this reason, ballistic stretching is not recommended for all individuals. This is the reason that ballistic stretching can actually lead to muscle strain and injury. Muscles typically use stretch receptors to tell them when they are being pushed too far, however ballistic stretching bypasses these receptors and allows for the stretch to enter a greater range of motion. Ballistic stretching is performed by actively pushing a muscle through and past its normal range of motion by use of kinetic energy, momentum and force production. This type of stretching can be beneficial, however it does have some inherent risks. Ballistic Stretchingīallistic stretching is a type of stretching that is typically done by dancers, gymnasts, acrobats, martial artists and athletes whose performance requires forceful movement through full ranges of motion. In this article we will dive into the basics of all of the main types of stretches. Just as there are different types of flexibility (active, passive and dynamic), there are also different types of stretches. To perform optimally in our activities and events as well as avoid injury, we need to be properly warmed up and cooled down. Active / Isometric / Proprioceptive Neuromuscular Facilitation (PNF) Stretching / Post-Isometric Relaxation ![]()
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