The Methods of Stretching

There are three common methods of stretching: dynamic, static and resistive. Each technique varies in how a muscle is stretched and can be approached either actively or passively. In any case, stretching is best done following a warm-up. The following is a summary of how each of these stretches are performed and their potential benefits.

Active Stretching

Active stretching requires an individual to move him/herself into a stretch position. This would entail contracting the muscles opposite to the ones that you want to stretch. For instance, if you want to actively stretch your hamstrings and gluts, you could lie on your back and contract your hip flexors and quads to bring up one leg towards the ceiling. In addition to lengthening a muscle, active stretching promotes the strengthening of a joint.

Passive Stretching

In passive stretching, an external force, such as a partner, object, gravity or another body part, is imposed on your body to move it into a stretch. As a result, the depth of a passive stretch is generally greater than an unassisted active stretching. The muscle stretched should be relaxed while the external force, which should not be forceful or rapid, is applied. For example, to stretch your hamstrings passively, you could lie on your back with your knees bent and have a partner bring one of your (straightened) legs towards you.

Dynamic Stretching

As the name implies, dynamic stretching involves movement and is thus ideal for accompanying a warm-up and athletic preparation. Dynamic stretching should be done in a manner that encourage release of synovial fluid in your joints and should not exhaust the target muscle. Stretches may range from controlled movements such as hip circles and shoulder shrugs to more explosive actions such as kicking and twists.

Static Stretching

Static stretching involves moving slowly into a stretch and holding the position. You should not perceive any pain while in the stretch. You should extend the stretch to a position just below your pain threshold and hold until the muscle relaxes before going into a deeper stretch. Done correctly, static stretching will lengthen your muscles permanently. Static stretching is best done in the cool-down portion of a workout when your muscles are still warm.

Resistive (PNF) Stretching

Also known as proprioceptive neuromuscular facilitation stretching, resistive stretching employs the use of the inverse myotatic stretch reflex to increase muscle relaxation and joint range of motion. Resistive stretching follows a set pattern of actions, as follows:

Stretch - The stretch is held passively below the pain threshold until the muscle relaxes. Ex: A partner brings up your leg perpendicular to the floor and holds it in position.
Contract - Perform an isometric contraction against a resistance in the same position as your stretch. At this point the inverse myotatic stretch reflex is triggered and the muscle loosens. Ex. A partner or immovable object is placed against your raised leg and you push against it.
Relax - Remove the resistance.
Stretch - Stretch the targeted muscle again in a deeper position.

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