Stretching is an important aspect of fitness and health. There are other types of stretches than the basic static stretching.
In a previous post, I talk about static stretching (check it out here) and how long to hold that stretch for.
Static stretching is described as a stretch you hold for a certain length of time. It is the most common type of stretching.
However, there are other ways of stretching that may be more beneficial in certain instances.
Other Techniques
Dynamic stretching
Active stretches performed through a full range of motion that is not held for a specific amount of time. This is the type of stretching that should be done before a workout. It helps warm up and prepare the muscles for different exercises.
Some examples of dynamic stretches are:
Air squats
Torso twists
Toy soldier kicks
Arm swings
Side lunges
When I perform Dynamic stretching before working out, I will do 3-4 of the examples above for about 20-30 seconds each.
Proprioceptive Neuromuscular Facilitation
Proprioceptive Neuromuscular Facilitation (PNF) stretching is also made to specifically improve the elasticity or flexibility of the muscle being targeted.
In these stretches there is a combination of a static stretch and a contraction of the muscles. These stretches are usually performed with a partner.
The most common type is Hold-Relax
As an example: have your partner bring your leg up while you lay down to stretch your hamstring. Hold that stretch for 10 seconds. Then push down against your partner but your partner does not let your leg go back down. Hold that pushing for 10 seconds. Then your partner stretches your hamstring again for 10 seconds and should be able to stretch farther than the first time.
Contract-Relax:
This one is very similar to the first but instead of pushing down and not moving; you will push against your partner, and they will let you decrease the range of motion that they stretched you into. Then they will stretch you again and just like before they should be able to increase the stretch. Use the 10 second stretch, 10 second contraction, 10 second stretch method.
Contract-Relax with antagonist contract:
This stretch is not as common, but research has shown it to be the most effective at improving muscle flexibility. In this stretch, just like the contract-relax you will push against your partner after the static stretch, but next will also contract the opposite muscle (antagonist) in the case of the hamstrings, the quadriceps. Then your partner would stretch you again. In this case use a 10 second initial stretch, 5 second contraction of the muscle, 5 second stretch of the antagonist, and 10 second final static stretch.
Check out this video of the PNF stretches. I will post my own videos to the instagram page soon.
As you may notice with the PNF stretch, each one should last 30 seconds, just like the regular static stretch.
Stretching is an important aspect of fitness and health, so perform the dynamic stretching before working out as a warmup to help improve blood flow and reduce injury. Or, the PNF stretches with a partner to improve flexibility, or let your PT perform it on you.