9 Stretching Techniques To Help Relieve Tension
- Static Stretching
Probably the most common stretching technique, static stretching is done by stretching the targeted muscle group to its full range of motion, and being hold for 20-60 seconds.
There are two types of static stretches:
– Active: The individual will apply force onto the targeted muscle group until he starts feeling the muscle is being stretched.
– Passive: Individual will need a spotter or an object to assist in applying the stretch.
Even though we have been told repeatedly in high school to perform static stretching prior to any exercise, studies have shown that doing so actually compromise your performance during workout. It reduces the force produced by your muscles, which may indirectly cause injuries if you failed to manage the weights. A much better option would be to perform dynamic stretching/warm ups (Movements that mimic the exercise you’re about to perform, but with lighter load)
- Dynamic Stretching
As the name implies, dynamic stretching requires continuous movement patterns that resembles the exercise that’s about to be performed. Doing so improves your mobility and flexibility, while “printing” out the pattern that you’re about to follow, making the exercise more efficient. An example of dynamic stretching would be a weightlifter doing a squat with a dowel instead of the real barbell.
- Ballistic Stretching
Commonly used by athletes, this requires repeated bouncing movement as opposed to other stretching methods. The bouncing motion will extend your muscles over the range of motion, which may cause injury. It should only be done by trained professionals.
- Active Isolated Stretching (AIS)
This stretch technique requires you to held a muscle group for only two seconds, and then performed repeatedly for few repetitions, each time exceeding the previous range of motion. You measure this exercise by the amount of reps performed.
- Myofascial Release
Using a foam roller or tennis ball, you will roll your body using the object to relieve physical tension and improves flexibility in the fascia. You’ll focus on one muscle group at a time, and the continuous back-and-forth movements are performed for 8 repetitions. You will most likely feel pain if your connective tissues are tight.
- Proprioceptive Neuromuscular Facilitation (PNF)
There are 3 different types of techniques that you can choose to apply, and you’ll need a personal trainer/partner to help you:
- Hold-relax
– Perform a passive 10-second stretch
– Hold and resist the force as the trainer applies it onto the muscle group. This will result in isometric contraction of the target muscle group, Do it for six seconds.
– Stop holding and relax the muscle group. Your trainer will continue applying passive stretch. This time, hold it longer (30 seconds) and exceeds the previous range of motion (ROM).
– You should feel a stronger stretch as your trainer/partner applies the force.
- Contract-relax
– Perform a passive 10-second stretch
– The fitness professional applies resistance, counteracting the client’s force of concentric contraction of the target muscle group, without completely restricting the joint through its ROM.
– Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase ROM.
– You should feel a stronger stretch as your trainer/partner applies the force.
- Hold-relax with agonist contraction
– Perform a passive 10-second stretch
– Concentrically contract the opposing muscle group of the target muscle group that is being stretched; hold for 30 seconds to increase ROM.
– You should feel a stronger stretch as your trainer/partner applies the force.
