Types of Stretching Techniques & Why Flexibility is Vital to Well-Being
By Melinda Burris Willms
This article discusses the methods, scope, and goals of three of the most popular stretching techniques: dynamic (active), static (passive) and Proprioceptive Neuromuscular Facilitation (PNF) stretching. Questions regarding the need for stretching, how to choose a technique that works for your needs, and why it is important for maintaining quality physical and mental health that flexibility and range of movement remain a top priority.
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Stretching and Flexibility
According to ExRx.net, which has been an official continuing education unit (CEU) provider for the National Strength and Conditioning Association (NSCA) since 2008, flexibility is defined as “the range of motion possible around a specific joint or series of articulations.”[1] Range of flexibility is judged by the performance of a particular joint and the ability (or lack thereof) to complete a specific movement.[2] A person’s flexibility, their range of movement, determines what tasks they are able complete and how well they are able to achieve those tasks, not only in the sports arena, but in daily life. Indeed, flexibility and mobility are vital to how well each of us perform in the game of life.
What is Dynamic Stretching? And What are the Benefits?
Jay Blahnik, author of the book, Full-Body Flexibility explains that dynamic stretching refers to any stretch that in order to be performed correctly, requires “moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times.”[3] Blahnik notes that professionals: trainers, coaches and physical therapists have shown preference for using dynamic stretching rather than static stretching when working with their athletes and patients despite the deeper level of concentration dynamic stretching requires due to it the more challenging coordination this type of stretching demands. Athletes, their trainers and coaches, often incorporate dynamic stretching exercises into practice and pre-game warm-ups as a number of the stretches emulate many of the same movements required in the course of play for “a specific sport or exercise in an exaggerated yet controlled manner.”[4] Famed track and field star and triathlete, Allan Webb, who gained fame at the Nike Prefontaine Classic in June 2004 after running a mile in a world record setting time of 3:50.85, credited dynamic stretching as one of numerous cross-training activities he participated in to prepare to meet the challenge of breaking the previous record.[5]
Static Stretching: Benefits and Comparison to Dynamic Stretching
While the goal of dynamic stretching is to reach “a challenging but comfortable range of motion†and perform a repetitive series of these movements, the goal of static stretching is to “[stretch] a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period.”[6] In simplest terms, static stretching, as the name implies, can be described as passive stretching; in contrast, dynamic stretching, as its name also implies, is active, requiring more physical and mental attentiveness to correctly complete the coordinated and controlled poses dynamic stretching involves.
Blahnik is quick to point out that while static stretching is not as rigorous as the dynamic method, it certainly has its merits: Chiefly, it is a safe stretching technique; it is effectual; and, static stretches are commonly used and easy to master, making it much more likely that once learned the student will continue doing the stretches, which is key to long-term improvement.[7] Continued practice is also important because as Blahnik aptly notes, “If executed with good technique, these stretches are effective in improving flexibility and range of motion.”[8] As with any exercise, technique only improves with continued commitment of time and practice.
Experts recommend a range of holding times for static stretches, usually ranging from 10 seconds up to one minute. Stretches should be repeated in sets of 10 to 12. It is important when doing these stretches to listen to your body and remember to challenge yourself but stay within that recommended “comfortable range of motion.”[9] While experts agree that static stretching has value as has been discussed, they also agree that incorporating dynamic stretches into your routine has serious benefits including strength building which has proven beneficial “for improving functional movements used in everyday life and in sports.”[10] Since dynamic stretches center around movement, these active stretches generate heat, which has been shown to increase the pliability of muscles.
So, consider mixing it up and try incorporating some dynamic stretches into your static stretch routine.
Looking for a good how-to source for static stretches?
ExRx.net has an Exercise & Muscle Directory that breaks stretches down step-by-step.
*The Hurdle Mag has no affiliation with ExRx.net and receives no endorsement from the site.
Proprioceptive Neuromuscular Facilitation (PNF)
PNF stretching methods are partner based, and benefit the participant by having their partner perform active stretching exercises targeting agonist and antagonist muscle groups, alternating relaxation and contraction techniques, and rotating stretching sets between the agonist and antagonist muscles. PNF techniques vary but basic techniques include positions such as the “slow reversal hold, contract relax, and [the] hold relax.”[11] The PNF technique generally begins with a push stretching phase that lasts for about 10 seconds, which is repeated once, and then a relaxation phase that also lasts for 10 seconds is initiated and this phase is generally repeated 2-3 times. For athletes and individuals who struggle with range of motion issues, PNF can be an excellent choice of stretching technique as it has proven to produce higher levels of improved flexibility when compared to the demonstrated results of other stretching techniques. While some find PNF’s partner requirement a challenge, others find that working with a partner instills accountability and is a positive motivational factor.[12]
I began this article stressing the importance of joint health and range of movement for quality of life for all. That statement holds true. However, it is a fact that athletes use their bodies as finely tuned instruments that they rely on to be in superior shape with a faster response time than the average individual to enable them to give exceptional performances. Because athletes demand so much of their bodies, they face challenges most people do not. In the case of hurdlers and track athletes in general, “it is not uncommon for [these] athletes to develop quads that overpower [the] hamstrings, neglected upper bodies, and poor flexibility.”[13] On the track, flexibility limitations hamper performance levels. A sprinter may be hindered by overly tight hamstrings, the inelasticity of the hamstring muscles causes a decreased capability for flexing the hip joints which in turn results in a shortened stride length.[14]
Notes
[1]. “Stretching and Flexibility-Training,” ExRx.net, accessed October 13, 2017. http://www.exrx.net/ExInfo/Stretching.html
[2]. Ibid.
[3]. Jay Blahnik, Full-Body Flexibility, 2nd ed. (Champaign: Human Kinetics, 2011). http://www.humankinetics.com/ProductSearchInside?isbn=9780736090360
[4]. “Cross-Training,” Runner’s World, accessed October 7, 2017.
https://www.runnersworld.com/cross-training
[5]. Ibid.
- Jay Blahnik.
- Ibid.
- Ibid.
- Ibid.
- Ibid.
- “Stretching and Flexibility-Training,” ExRx.net, accessed October 13, 2017. http://www.exrx.net/ExInfo/Stretching.html
- Ibid.
- “Cross-Training,” Runner’s World, accessed October 7, 2017.
https://www.runnersworld.com/cross-training
- Ibid.
Blahnik, Jay. Full-Body Flexibility. 2nd ed. (Champaign: Human Kinetics, 2011). http://www.humankinetics.com/ProductSearchInside?isbn=9780736090360
“Cross-Training.” Runner’s World. Accessed October 7, 2017.
https://www.runnersworld.com/cross-training.
“Stretching and Flexibility-Training.” ExRx.net. Accessed October 13, 2017. http://www.exrx.net/ExInfo/Stretching.html.
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