 STATIC STRETCHING
Static stretching is considered the safest method of stretching and therefore can be used by the majority of the population without any problems. According to M.J. Alter, static stretching consists of stretching a muscle (or group of muscles) to its furthest point and maintaining or holding that position. Advantages include –
- It requires little expenditure of energy.
- It allows adequate time to reset the sensitivity of the stretch reflex.
- It permits semi permanent change in the length.
- It can induce muscular relaxation via the firing of the GTOs if the stretch is held long enough.
Static stretch duration varies from source to source but as a general guide performing the stretch 2-4 times and holding the stretch for 20-30 seconds each repetition will increase flexibility.
 DYNAMIC STRETCHING
“Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both” (T. Kurz, 1994). The key point of dynamic stretching is to gently manoeuvre the joint through its full range of motion, starting with small movements back and fro, then increasing the swing until it gets to the end of range but no further (e.g. controlled arm/leg swings or neck/torso bends). There are no bouncing movements involved with dynamic stretching.
This technique is relatively safe as long as the movements are gentle and gradual, and so can be used by most people. One of the advantages of dynamic stretching is the amount of joint mobilisation involved. This makes it the most suitable technique to be used in a warm up. According to Kurz, dynamic stretches should be performed in sets of 8-12 repetitions.
BALLISTIC STRETCHING
Ballistic stretching uses the momentum of the moving body in an attempt to force it past its normal range of motion.
According to M.J. Alter ballistic stretching involves bobbing, bouncing, rebounding, and rhythmic types of movements, which cause this technique to have some disadvantages such as –
- It fails to provide adequate time for the tissues to adapt to the stretch.
- It initiates the stretch reflex and there by increases muscular tension, making it more difficult to stretch out the connective tissues.
- It does not provide adequate time for neurological adaptation (i.e., of the stretch reflex) to take place.
Ballistic stretching is considered the most controversial technique due to the high risk of injury if used by the general public. However there are some athlete’s who benefit greatly from this form of stretching. Ballistic techniques tend to be used when athletes are performing sports specific training. During martial arts for example the limbs can often be forced past their normal limits of range of motion. If the body is not prepared for this in some way then the likelihood of injury is high.
 ACTIVE STRETCHING
Active stretching involves assuming a position and maintaining it, without any assistance or equipment, using only the agonist muscle (or muscle group), thus stretching the antagonist muscle. An example of active stretching would be to lift your leg up high, while standing upright, using only the muscles of your leg and hold it there. This technique increases active flexibility and strengthens the agonistic muscles. However the disadvantages of active stretching are that it may set off the stretch reflex and that it may be unproductive in the early stages of severe injury rehabilitation.
Active stretches can take some strength and concentration to maintain so the duration of each stretch depends on the individual’s ability to hold the position in a controlled manner. Holding the stretch for a period of 10–15 seconds should be sufficient.
Many active stretches are found in various forms of yoga.
PASSIVE STRETCHING
Passive stretching (also known as relaxed stretching) is basically the opposite of active stretching. When using this technique an external force is applied (partner/apparatus) to move the muscle through it’s range of motion and then maintain the stretch. In this case both the agonist and antagonist muscles remain relaxed. According to M.J. Alter the advantages of passive stretching are –
- It is effective when the agonist (the primary muscle responsible for the movement) is too weak to respond.
- It is effective when attempts to inhibit the tight muscles (i.e. the antagonists) are unsuccessful.
- It allows stretching beyond one’s active range of motion.
- Direction, duration, and intensity can be measured when more advanced stretching machines and modalities are used in rehabilitative therapy.
- It can promote team comradery when athletes stretch with partners.
Passive stretching is a safe technique as long as the external force applies pressure gently and gradually, and is responsive to the limits of the range of motion. If these guidelines are not observed then the technique could become dangerous and risk injury.
Passive stretches are usually used by professionals in rehabilitation therapy, and by sports people in cooling down sessions after training.
 P.N.F. STRETCHING
P.N.F. stands for Proprioceptive Neuromuscular Facilitation also known as Muscle Energy Techniques (M.E.T.) by some. It was originally designed and developed for the rehabilitation of patients in physical therapy, but is now widely used as a stretching technique around the world as it has many claimed advantages. It is considered to be the most successful method of developing flexibility. It also increases active flexibility and helps establish coordinated patterns of motion. However, the disadvantage is that there is a greater risk of injury compared to other techniques. For the best results P.N.F. stretches should be performed with a partner who is well trained and knowledgeable.
P.N.F. involves a combination of stretching techniques and muscular contractions. A rest of 20 seconds is advised between each P.N.F stretch. The various types of P.N.F. stretch are described below.
Contract-Relax Technique (Hold-Relax)
Firstly, a passive stretch is administered to the tight muscle, and then the muscle being stretched is isometrically contracted for 6-15 seconds, after which the muscle relaxes for 2-3 seconds, and then is passively stretched again to enhance the range of motion.
Contract-Relax-Contract Technique (Hold-Relax-Contract)
This method is an adaptation of this first technique. As before, the tight muscle is passively stretched, and then contracted for 6-15 seconds and allowed to relax for 2-3 seconds. The next phase involves isometrically contracting the tight muscles antagonist for 6-15 seconds and then relaxing the muscles.
Hold-Relax-Bounce
This is a high-risk technique and should only be used by advanced athletes with knowledgeable trainers.
It is performed the same way the contract-relax technique except that a ballistic or dynamic stretch replaces the passive stretch in the last phase of the procedure.
 THE VALUE OF WARMING UP
An important part of a stretching routine is the warming up phase. As the body warms up certain physiological and psychological changes occur which prepares us for the main part of the training session. Some of these changes include –
- Increase in heart rate and blood flow, preparing the cardiovascular system for work.
- Increase in body and tissue temperature.
- Increase in exchange of oxygen from haemoglobin.
- Increase in the speed at which nerve impulses travel.
- Increase in metabolic rate.
The benefits of a good warm up are –
- Improved coordination.
- Increased ability of the connective tissue to elongate.
- Increased efficiency in the process of reciprocal innervation improving contractibility of muscles.
- Increased awareness.
- Improved elasticity of muscles.
- Prepares the athlete psychologically.
Once the body is sufficiently warmed up it will perform the tasks ahead with greater ease and efficiently allowing the athlete to gain better results. The warmed up athlete will also reduce the risk of injury.
The warm up phase should consist of two sections – - Joint Mobilisation - covering all joints
- Aerobic activity – enough to initiate physiological changes mentioned above
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