Different Types of Stretching – Static, Dynamic, Passive, and Active

In this article, we are going to guide you about Different Types of Stretching – Static, Dynamic, Passive, and Active which is very helpful for you.

Different Types of Stretching

Different Types of Stretching

Just as there are several kinds of versatility, there are also various kinds of stretching. Stretches are unless changing (meaning they hold motion) or inactive (meaning they hold no motion).

Dynamic stretches change dynamic plasticity and static stretches change static versatility (and dynamic versatility to any degree).

Different Types of stretching are:

  1. ballistic stretching
  2. dynamic stretching
  3. effective stretching
  4. passive (or relaxed) stretching
  5. static stretching
  6. isometric stretching
  7. PNF stretching
  • Ballistic Stretching
  • Dynamic Stretching
  • Active Stretching
  • Passive Stretching
  • Static Stretching
  • Isometric Stretching
  • PNF Stretching

Ballistic Stretching

  • Dynamic Stretching: (following section)
  • Types of Stretching: (start of the chapter)

Ballistic stretching works the momentum of a changing body or a part to force it beyond its normal range of motion. This is stretching, or “heating”, by jumping into (or out of) a stretched condition, managing the stretched muscles as a spring which drags you out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.)

This type of stretching is not considered useful and can lead to injury. It does not enable your muscles to conform to and rest in, the stretched condition. It may alternatively cause them to harden up by repeatedly actuating the stretch reflex.

Dynamic Stretching

  • Active Stretching: (next section)
  • Ballistic Stretching: (previous section)
  • Types of Stretching: (beginning of the chapter)

Dynamic stretching, according to Kurz, “includes moving elements of your body and constantly increasing range, speed of change, or both.” Do not worry dynamic stretching with ballistic stretching!

Dynamic stretching involved controlled leg and arm waves that get you (gently!) to the boundaries of your area of motion. Ballistic stretches include trying to order a part of the body beyond its limit of motion.

In dynamic stretches, there are no bounces or “jerky” changes. An illustration of dynamic stretching would be lazy, controlled leg waves, arm waves, or torso twists.

Dynamic stretching promotes dynamic versatility and is pretty useful as a section of your warm-up for an existing or aerobic exercise (such as a swing or martial-arts class).

According to Kurz, dynamic stretching activities should be done in circles of 8-12 copies. Be positive to stop when and if you believe tired. Fatigued muscles have less flexibility which reduces the area of motion done in your actions.

Proceeding to exercise when you are tired works only to reset the sensitive control of your muscle length at the decreased area of motion used in the study (and will cause a loss of elasticity).

Once you achieve a maximal variety of motion for a collective in any way you should stop doing that action during that workout.

Tired and overburdened muscles won’t achieve a full array of motion and the muscle’s kinesthetic memory will get the repeated shorted area of motion, which you will then have to master before you can make additional development.

Active Stretching

  • Passive Stretching: (next section)
  • Dynamic Stretching: (previous section)
  • Types of Stretching: (beginning of the chapter)

Active stretching is also related to as static-active stretching. An effective stretch is one where you find a job and then keep it there with no help other than using the power of your agonist’s muscles.

For example, taking your leg up high and then keeping it there without anything (other than your leg muscles themselves) to hold the leg in that lengthened state.

The force of the agonists in an effective stretch accommodates to loosen the muscles being stretched (the antagonists) by mutual interference (see part Reciprocal Inhibition).

Active stretching improves active versatility and increases the agonistic muscles. Active stretches are normally quite heavy to carry and support for more than 10 seconds and unusually require to be taken any longer than 15 seconds.

Several of the movements (or stretches) discovered in different forms of yoga are moving stretches.

Passive Stretching

  • Static Stretching: (next section)
  • Active Stretching: (previous section)
  • Types of Stretching: (beginning of the chapter)

Passive stretching is also related to as relaxed stretching and as static-passive stretching. A quiet stretch is one where you expect a place and take it with some other piece of your body, or with the support of a partner or some other device.

For case, making your leg up high and then keeping it there with your hand. The split is an example of a quiet stretch (in this example the floor is the “apparatus” that you use to support your extended position).

Slow, comfortable stretching helps reduce spasms in muscles that are healing after damage. You should check with your doctor first to see if it is okay to strive to stretch the damaged muscles.

Comfortable stretching is also very useful for “cooling down” after a workout and benefits decrease post-workout muscle fatigue and soreness.

Static Stretching

  • Isometric Stretching: (next section)
  • Passive Stretching: (previous section)
  • Types of Stretching: (beginning of the chapter)

Several people use the term “passive stretching” and “static stretching” mutually. However, several people make a distinction between the two.

According to M. Alter, Static stretching consists of stretching a muscle (or group of muscles) to its most distant point and then having or holding that status, whereas Passive stretching consists of a comfortable person who is comfortable (passive) while some outside force (either a person or an apparatus) takes the joint through its area of motion.

Mark that the description of passive stretching provided in the preceding part encompasses both of the earlier definitions.

Throughout this document, when the course static stretching or passive stretching is used, its assigned meaning is the meaning of passive stretching as explained in the preceding section.

You should be informed of these alternative meanings, however, when looking at other articles on stretching.

Isometric Stretching

  • PNF Stretching: (next section)
  • Static Stretching: (previous section)
  • Types of Stretching: (beginning of the chapter)

Isometric stretching is a kind of static stretching (indicating it does not do the motion) which includes the protection of muscle organizations through isometric decreases (tensing) of the stretched muscles.

The performance of isometric stretching is one of the quickest steps to develop improved static-passive compliance and is much more efficient than either quiet stretching or dynamic stretching alone.

Isometric stretches also support to improve power in the “tensed” muscles (which accommodates to develop static-active versatility) and seem to reduce the amount of pain normally connected with stretching.

The most simple ways to give the required resistance for an isometric stretch are to practice resistance manually to one’s wings, to have a partner implement the check, or to use equipment such as a wall (or the floor) to give resistance.

An illustration of manual check would be clinging onto the ball of your foot to prevent it from flexing while you are using the muscles of your calf to work and arrange your instep so that the toes are shown.

An example of using a companion to give protection would be having a companion operate your leg up high (and hold it there) while you strive to push your leg back down to the ground.

An example of using the wall to give resistance would be the well-remembered “push-the-wall” calf-stretch where you are actively trying to transfer the wall (even though you understand you can’t).

Isometric stretching is not supported for children and adolescents whose bones are still developing. These people are normally already elastic enough that the powerful stretches provided by the isometric reduction have a much greater chance of injuring tendons and connective muscles.

Kurz strongly supports leading any isometric stretch of a muscle with dynamic concentration exercise for the muscle to be stretched.

A full assembly of isometric stretching performs a lot of requests on the muscles being stretched and should not be completed more than once per day for a relaxed group of muscles (ideally, no more than once every 36 hours).

The conventional way to make an isometric stretch is as regards:

  1. Consider the form of a quiet stretch for the coveted muscle.
  2. Next, tense the stretched muscle for 7-15 seconds (resisting opposite some force that will not run, like the floor or a partner).
  3. Ultimately, decompress the muscle for at least 20 seconds.

Some people appear to support including the isometric confinement for longer than 15 seconds, but according to SynerStretch (the videotape), a study has shown that this is not needed. So you might as well perform your stretching routine less time-consuming.

  • How Isometric Stretching Works

How Isometric Stretching Works

  • Isometric Stretching: (beginning of the section)

Recall from our earlier analysis that there is no such thing as a partly decreased muscle fiber: when a muscle is limited, some of the fibers record and some stop at rest (more fibers are selected as the load on the muscle gains).

So, when a muscle is stretched, some of the fibers are elongated and some stop at rest.

During an isometric contraction, some of the established fibers are being dragged upon from both edges by the muscles that are catching. The result is that some of those holding fibers stretch!

Usually, some of the fibers that stretch through an isometric contraction are not very important. The true effectiveness of the isometric compression happens when a muscle that is already in an increased area is subjected to an isometric contraction.

In this example, some of the muscle fibers are previously stretched before the contraction, and, if continued long sufficient, the first quiet stretch defeats the stretch reflex and triggers the lengthening effect, restraining the stretched fibers from contracting.

At this time, according to SynerStretch, when you isometrically engaged, some relaxing fibers would contract and some relaxing fibers would stretch.

Furthermore, various of the fibers previously stretching may be restricted from contracting by the opposite myotatic reflex (the lengthening effect) and would stretch even more.

When the isometric contraction is performed, the contracting fibers react to their resting length but the stretched fibers would get their stretched length and (for some time) retain the capacity to elongate past their past limit.

This allows the entire muscle to stretch beyond its original maximum and appears in increased versatility.

The idea that the stretched fibers contract and retain the capacity to stretch beyond their natural border through an isometric stretch has to do with the muscle stems:

The signal which represents the muscle to get voluntarily also shows the muscle spindle’s (intrafusal) muscle fibers to shorten, increasing the sensitivity of the stretch reflex.

This device normally maintains the responsiveness of the muscle spindle as the muscle reduces during contraction. This enables the muscle spindles to habituate (become habitual) to an even further-lengthened site.

PNF Stretching

  • Isometric Stretching: (previous section)
  • Types of Stretching: (beginning of the chapter)

PNF stretching is currently the quickest and most powerful way associated to improve static-passive versatility. PNF is an acronym for proprioceptive neuromuscular facilitation.

It is not a variety of stretching but is a method of combining quiet stretching and isometric stretching to achieve maximum static flexibility.

The term PNF stretching is itself a misnomer. PNF was originally developed as a way of rehabilitating stroke victims.

PNF belongs to any of several post-isometric relaxation stretching methods in which a muscle group is quietly stretched, then contracts isometrically next resistance while in the stretched position, and then is quietly stretched again through the resulting improved range of motion.

PNF stretching regularly employs the use of a partner to accommodate protection against the isometric compression and then following to quietly take the joint by its extended area of motion. It may be done, however, without a companion, although it is normally more efficient with a partner’s support.

Most maximum PNF stretching methods employ isometric agonist contraction/relaxation where the stretched muscles are engaged isometrically and then loosened.

Some Different Types of PNF Stretching methods also use isometric antagonist contraction where the enemies of the stretched muscles are engaged. In all illustrations, it is necessary to note that the stretched muscle should be stopped (and relaxed) for at least 20 seconds before doing another PNF method. The most popular PNF stretching methods are:

the hold-relax

This method is also called the contract-relax. After considering an original quiet stretch, the muscle being stretched is isometrically engaged for 7-15 seconds, after which the muscle is temporarily eased for 2-3 seconds, and then quickly subjected to a quiet stretch which increases the muscle even greater than the original passive stretch. This ultimate quiet stretch is maintained for 10-15 seconds. The muscle is then rested for 20 seconds before completing another PNF method.

the hold-relax-contract

This method is also called the contract-relax-contract, and the contract-relax-antagonist-contract (or CRAC). It includes operating two isometric compressions: first of the agonists, then, of the antagonists. The original part is similar to the hold-relax where, after finding an initial quiet stretch, the stretched muscle is isometrically engaged for 7-15 seconds. Then the muscle is comfortable while its antagonist quickly gives an isometric contraction that is taken for 7-15 seconds. The muscles are then rested for 20 seconds before doing another PNF method.

the hold-relax-swing

This method (and a similar method called the hold-relax-bounce) actually includes the use of dynamic or ballistic stretches in combination with static and isometric ranges. It is very risky and is famously used only by the most venerable of athletes and actors that have trained to perform a high level of control over their muscle stretch reflex. It is alike to the hold-relax method besides that a dynamic or ballistic stretch is applied in place of the last quiet stretch.

Mark that in the hold-relax-contract, there is no last passive stretch. It is followed by the antagonist-contraction which, via correlative inhibition.

It helps to loosen and further stretch the muscle that was constrained to the original passive stretch. Because there is no ultimate passive stretch, this PNF method is an estimated one of the most reliable PNF methods to work (it is less likely to result in torn muscle tissue).

Some people like to make the method even more intense by combining the final patient stretch after the second isometric contraction. Although this can appear in greater versatility gains, it also improves the likelihood of damage.

Even more dangerous are dynamic and ballistic PNF stretching methods like the hold-relax-swing, and the hold-relax-bounce. If you are not a trained athlete or dancer, you apparently have no business trying either of these methods (the likelihood of damage is just too high).

Even experts should not try these methods without the supervision of a trained teacher or training advisor. These two methods have the highest potential for fast flexibility increases,

But only when operated by people who have enough high level of control of the stretch reflex in the muscles that are being stretched.

Similar isometric stretching, PNF stretching is also not approved for children and people whose osseins are still developing (for the same purposes.

Also like isometric stretching, PNF stretching supports to strengthen the muscles that are limited and therefore are good for developing active compliance as well as enduring versatility.

Moreover, as with isometric stretching, PNF stretching is very difficult and should be completed for a fallen muscle group no more than once per day (ideally, no more than once per 36 hour time).

The primary approved plan for PNF stretching is to achieve the wanted PNF method 3-5 times for a presented muscle group (resting 20 seconds between each repetition).

However, HFLTA cites a 1987 study whose results hint that working 3-5 repetitions of a PNF method for a contracted muscle group is not significantly any more efficient than doing the method only once.

As a conclusion, in order to reduce the amount of time taken up by your stretching routine (without limiting its effectiveness), HFLTA suggests making only one PNF method per muscle group stretched in a fallen stretching assembly.

  • How PNF Stretching Works

How PNF Stretching Works

  • PNF Stretching: (beginning of the section)

Recognize that during an isometric stretch, when the muscle doing the isometric contraction is comfortable, it maintains its capacity to stretch beyond its primary maximum length.

Well, PNF decides to take the quick purchase of this extended range of motion by directly subjecting the decreased muscle to an affected stretch.

The isometric contraction of the stretched muscle performs many things:

  1. As described earlier, it supports to train the stretch receptors of the muscle stem to quickly provide a greater muscle length.
  2. The strong muscle contraction, and the evidence that it is prepared for a period of time, helps to fatigue several of the fast-twitch fibers of the contracting muscles. This performs it more difficult for the fatigued muscle fibers to decrease in opposition to a subsequent stretch.
  3. The stress caused by the contraction stimulates the Golgi tendon organ, which hinders the contraction of the muscle via the lengthening effect. Voluntary contraction during a stretch improves tension on the muscle, activating the Golgi tendon tools more than the stretch alone. So, when the voluntary contraction is stopped, the muscle is even more inhibited from contracting against a subsequent stretch.

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