Types Of Stretching

Why is stretching so important? Good stretching exercises can benefit you by improving muscle imbalances, increasing joint range of motion, relieving excessive muscle tension, and improving neuromuscular efficiency.

You will feel more loose and limber and have better posture. It can also help you to avoid injury.

Although you certainly can use flexibility stretching exercises as a workout, most people use them to warm-up and/or cool-down with their fitness training program. So remember--don't overdo it. Stretching is meant to prevent injury, not cause it.

Types Of Stretching And Their Roles

There are several different types of stretching exercises, each with its own purpose.

• Static stretching is the most commonly used form of stretching in fitness. In this process, you take a muscle to the first point of tension and hold the stretch for a minimum of 20 seconds. This causes the muscle to relax and provides for better elongation. I recommend this type of stretching for tight muscles prior to, and following, physical activity.
• Active-isolated stretching is the process of using agonists (the actively contracting muscle) and antagonists (the opposing muscle) to move the joint into a range of motion. A standing hamstring stretch is a good example. Try 5-10 repetitions, holding the stretch for 2-4 seconds as a pre-workout warm-up.
• Dynamic stretching uses the force production of the muscle along with the body's momentum to take a joint through the full range of motion. Walking lunges and medicine ball rotations are good examples of dynamic stretching. This can also be used as a pre-activity warm-up.
• Self-myofascial release is a technique that focuses on the fascial system (the fibrous tissue that surrounds muscle tissue). By applying gentle pressure to the adhesion, or knot, the muscle fibers can be altered from a bundled position into better alignment with the direction of the muscle and/or fascia. The use of a foam roller is a good example of self-myofascial release.

Directions for self-myofascial release: Apply pressure to the knotted area with a foam roller or small rubber ball. (You can lie on your back or lean against a wall.) Maintain pressure for 60 seconds, then move roller or ball 1/2 inch from starting location and hold for another 60 seconds. Repeat this process for several minutes.

Trainer's Tip: Stretching immediately after exercise can really cut down on your muscle soreness the next day.

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