We all know, or at least have heard, about the importance of stretching.Whether it is to improve your athletic performance, for general health and wellness, or to relieve pain and tension, stretching can be the answer. The real question is what kind of stretching should we be doing to get the best results. When it comes to stretching, there are three main techniques: static, dynamic, and ballistic stretching.
Static stretching is what typically comes to mind when talking about stretching. It is a form of active or passive stretching in which you hold a positionfor about 30-60 seconds, allowing the muscles and their connective tissues,fascia, to lengthen. This is the most commonly known style of stretching and has been seen as the status quo for years. This style of stretching may not be the best way to improve performance before physical activity. Using a static stretching program prior to engaging in physical activity may inhibit the muscle’s ability to fire properly. The primary reason for this isareduction in muscle tension and an increase in length between resting muscle fibers. These two factorsalter the length-tension relationship of the muscle, causing a decrease in muscle excitability. This in turn can directly affectthe muscle’s ability to optimally function.Think of the tension in a rubber band. When you stretch a rubber band and hold that tension for a long period of time, you cause the rubber band to increase in length but lose the stored energy. The band’s tension is what allowsthe band to be functional. Our bodies rely on similar forces to propel us forward during a run, or allow us to jump high during a sport like basketball. If we overstretch our muscles, this inhibits elasticity, which inhibits our performance.
Dynamic stretching is a form of active stretching that is performed by engaging the desired muscle’santagonistthrough the joint’s range of motion, only holding the stretch for 2-3 seconds.Because the stretch is only held briefly, the muscle is able to increase in length without a reduction in muscle tension or muscle excitability. By preventing the reduction in muscle tension, an individual is able to improve their range of motion without a loss in force production. Dynamic stretching is the style utilized by the therapists here at LYMBR. This type of stretching is also referred to as a dynamic warm-up, which athletes use to prepare their muscles for the rigorous demands of their sport.
Ballistic stretching is the most controversialform of stretching. Unlike dynamic stretching, ballistic stretching utilizesmuscle activation through quick, jerkymovements. This inhibits the body’s stretch reflex and increases the muscle’s range of motion through the force created by the bouncing. The extra external force produced can overload the muscle, increasing the risk for potential injury. Because the high risk of injury does not outweigh the benefits of the stretch, most fitness professionalsdo not recommend using this style of stretching.
When looking at the three different styles of stretching, we can see that they can all be utilized to increase range of motion. Static stretching is the more well-know style and is commonly used for general stretching,but can inhibit muscleexcitability, making it unappealing to people active in fitness and athletics. Dynamic stretching increases range of motion while maintaining muscle tension, making it useful for general stretching, fitness enthusiasts and athletes. Ballistic stretching can increase range of motion quickly, but has a higher risk of injury than other effective techniques. We all know we should stretch – stretching safely and effectively will help you reach your health and wellness goals.
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