Static stretching represents a deliberate, progressive, and safe stretch with a full-range of motion. This is a steady-intensity, lengthy duration method. Static stretching can be carried out at two degrees of intensity.
THE EASY STRETCH At the outset of a stretch, ease in to a activity so that you can feel a mild tension. Maintain this level for 10-30 seconds and concentrate on relaxing. The feeling of tension should slowly and gradually decrease as the muscles relax. If it isn’t going to, ease off just a bit and find a degree of tension which is comfortable. The easy stretch decreases muscular stiffness and readies the muscles for the developmental stretch.
THE DEVELOPMENTAL STRETCHFollowing the easy stretch, slowly move a small fraction of an inch farther till you again feel a mild tension. Hold for 10-30 seconds. The tension should minimize. If not, ease off to a relaxed degree of tension. The developmental stretch fine-tunes the muscles and improves mobility.
Ballistic or dynamic stretching involves bouncing movements in which the end point is not held. Following having a thorough warm-up of the required musculature, ballistic stretching must be accomplished in a rhythmic movement that mimics a precise job or sport skill (e.g., swinging an axe, sledgehammer, bat, or golf club). Ballistic stretching may promote dynamic flexibility and reduce injury prospects for these high-speed actions. To begin with, movements ought to be small, and gradually increased to larger ranges of motion.
NOTE: Ballistic stretching does involve a higher risk of developing soreness or injury. It needs to be avoided by those with a history of injury in the involved joints and restricted to sport specific training programs after a thorough warm-up and static stretching routine. It is commonly not suggested for the general public.
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION
Proprioceptive Neuromuscular Facilitation (PNF) is an advanced stretching system which utilizes
alternating muscular contraction-relaxation protocols. PNF stretching can be very effective in developing joint flexibility and may also provide moderate increases in strength. These are frequently used to assist restore normal flexibility and strength following injury. However, most PNF exercises need the use of a proficient and experienced companion.