Stretch
What are the different types, when should you stretch, why you need to stretch & how to do it effectively.Stretching can be quite a marmite topic. People tend to really love it or hate it… regardless of your emotional attachment styles to stretch or not to stretch… how much do you actually know about it?
The different types of stretch & when is best to use them:
Passive vs active
Passive stretch is like Yin. We do not actively engage the muscles, instead we try to soften as much as we can into the position, the stretch and relax. In passive stretch we use an external force to apply the pressure required for the stretch. This is a great approach for releasing muscular tension and preventing injury post-exercise. This form of stretch would be more contraindicated for anyone who is hyper-mobile unless performed practicing body-awareness.
Active stretch is the opposite to passive. We actively engage the muscles to reach end ranges, instead of relying on external forces; in other words we contract one muscle to stretch the opposing one. This form of stretch is more commonly used to support a better quality of mobility and range of motion. When I practice active stretches I also consider my posture and overall alignment, whereas with passive stretch it tends to focus on the muscle group being stretched.
Dynamic vs static
Dynamic stretch is active movement in which the muscles explore full ranges of motion. This form of stretch is usually a series of movements that help warm the body up before other forms of movement practice, sport and training. Warming up this way can help prevent injury.
Static stretch is the opposite of dynamic. The stretch is held still, the muscles are extended and held for a period of time. With static stretch we are more easily able to target one particular muscle. Static stretches are best performed post-workout, especially when there has been any intense practice or demand on one area of the body.
PNF
PNF is a stretching technique that involves both the contraction and relaxation of muscles to increase range of motion and flexibility. In other words, it involves alternating between static stretch and passive stretch of agonist and antagonist muscles.A common technique would be to contract and resist on the inhale and relax to deepen the stretch on the exhale. PNF increases your range of motion by increasing the length of the muscle and increasing neuromuscular efficiency.
Isometric
Isometric stretching is a type of static stretch which involves the resistance of muscle groups through contracting of the stretched muscles (as opposed to contracting the opposite muscle). Isometric stretching is one of the fastest ways to develop increased static or passive flexibility. This type of stretch will greatly benefit the stabilisation, strength and range of motion, of the area being stretched. Therefore, this also supports healthy mobility.
Ballistic
Ballistic stretch is when you extend your joint as far as possible to lengthen the targeted muscle groups. Instead of stopping here (as you would with static stretch) you add in a dynamic movement like “bouncing” or a “pulsing” motion. Ballistic stretch is different from dynamic stretch. While both involve movement during the stretch, they are different. Dynamic stretching doesn’t push muscles past the normal range of motion and there is no bouncing or pulsing involved. The force involved is greater than an active or dynamic stretch as it pushes past a stretch threshold our muscular sensors might stop at, and is therefore not recommended for everyone. It is considered a higher risk of injury and yet athletes, dancers or professional movement practitioners who are more body-aware might be more able to use this method safely.
Why should you incorporate stretch into your training routine?
Decreases your risk of injury.
Lowers “DOMS” effect post training.
Increases your range of motion.
Improved performance in training, practice and general daily life.
Increases blood flow of the areas stretched.
Can help improve sleep.
Eases pain day to day.
Can help increase proprioception.
Mind-body-stretch philosophy
Body/training/physicality/sports/3D-world-reasons aside, there are many other benefits to you as a whole system, a whole being, as a result of regular stretch. When we stretch we are becoming more body aware, our sensitivity to our body signals is increased. We become more united as a mind, spirit, vessel and can therefore operate from a more grounded, self aware and united space. Stretch can be a very grounding experience, especially when entering a yin or more passive approach.
When we encounter tight areas of the body energetically we know this is a stagnant blocked site which means those energy channels will also be blocked. Blocks or areas of stagnation are calling for attention and for some tlc. We know from both TCM and Ayurveda that the region of this tightness, tension and energetic block is a signifier for something emotional that needs release. The more we are able to release, the healthier and more relaxed we will become.
I hope this has convinced some of the stretch-haters out there to give stretch another chance! To reap the fullest benefits you’ll need to keep at it regularly :)
Stay flexy,
A