A Definitive Guide to Stretching

The idea that we should stretch before and after exercising has been a part of workout culture for quite some time. Lately there have been a lot of fitness professionals demonizing stretching altogether, claiming it to be unnecessary. While others claim stretching is beneficial to everything like flexibility, strength, and recovery; however, the truth, as always lies somewhere in the middle. And of course each individual's circumstances should be taken into account. In this article I am going to break down the different types of stretching and how they can benefit you.

Static Stretching

The most well-known type of stretching and the most commonly performed. Static stretching is when you hold a muscle in a fully lengthened position for a period of time (usually 20-45 seconds). Stretches can be held for up to a minute, with diminishing returns after that point.

Passive Stretching

A type of static stretch where the body is relaxed and you use an outside implement to help pull you into the stretch, such as a stretching strap or even grabbing your own ankle in a hamstring stretch.

Active Stretching

Another type of static stretching. An active stretch is performed by engaging your muscles to pull you into the stretch rather than using an outside implement. By activating one set of muscles, it forces the opposing muscle groups to relax to allow for joint movement.

Proprioceptive Neuromuscular Facilitation (PNF)

PNF stretching is a protocol where you place a muscle into a fully stretched position under tension - either by having a partner hold you there or using and immovable object. You then contract that muscle against the resistance for 5-6 seconds as hard as you can. Follow that contraction up with 30 seconds of a controlled stretch. Relax and repeat 2-3 times.

Dynamic Stretching

Movement based stretching where the muscle goes through a full range of motion but is not held for more than a few seconds. Walking lunges, arm circles, or even body weight squats are some examples.

Ballistic Stretching

A type of dynamic stretch that involves more forceful movement (like bouncing) to push the muscle into an extreme range of motion. Bouncing and jerking toward your toes in a hamstring stretch, or forcefully swinging your leg would be an example of ballistic stretching.

Active Isolated Stretching (AIS)

Another type of dynamic stretching that utilizes active stretching to provide the benefits of both. In AIS you actively engage one muscle group for 2 seconds and perform for 10 reps to stretch the opposing muscle group. An example would be to flex your hamstring by bending your knee so that your heel pulls toward your butt. Squeeze hard, relax, and repeat. This will stretch your quadriceps.

Warming-Up

When we warm up we should strive to elevate our heart rate and body temperature. This makes dynamic stretching the most appropriate choice. Additionally, static stretching prior to a workout can leave your muscles in a weakened and lengthened position which will leave something to be desired in terms of performance and increase your risk for injury.

Ballistic stretching can be quite intense and carries a heightened risk factor for most people. Unless you are highly trained (an active athlete). I would recommend forgoing ballistic stretching and instead opt for a warm-up that starts with dynamic stretching and concludes with AIS stretching targeting the muscle to be worked at the beginning of your workout.

If I plan on starting my workout with squats, I might perform something like the following:

Dynamic

Walking Lunges

Lateral Lunges

Deadbugs

Bridges

Leg Swings

AIS

Bent Knee Quad Stretch x 10 reps

Active Leg Raise Hamstring stretch x 10 reps

Post Workout

After you're done working out is a great time to implement static stretching. Since you're done with your workout the injury risk that typically comes with static stretching is largely mitigated.

Passive Stretching for 20-45 seconds per muscle can be a great way to help muscles relax and facilitate recovery.

Active Stretching on the other hand can be a great way to increase Range-of-Motion long-term. Once you've exercised a muscle, the muscle is more elastic due to the excess heat and blood flow and a more elastic muscle can be stretched into a larger range of motion. By strengthening the opposing and stabilizing muscles in that deeper range of motion it will become easier and easier over time to achieve that range of motion.

For example, after running your calf muscles have received a lot of work and your ankle should have increased dorsiflexion compared to at rest. Actively pull your toes toward your knee by engaging the muscle on your shin (Anterior Tibialis) to "lock-in" this new range-of-motion.

PNF Stretching can be utilized in a very similar manner to Active stretching. The downsides are that you will either need a partner that knows what they are doing or the set up on your own can be rather challenging.

Now that you have these news tools in your toolbox you can take your mobility to the next level.