There are three major types of stretching techniques that are utilized in exercise: static, ballistic and dynamic.  All three types have been thoroughly researched in the exercise science field.  This month's and next month's articles will cover the first two types briefly and the third in more depth. 

Static stretching is the common type of stretching that most athletes perform. Static stretching is where the body is placed in a position and held for a set amount of time, typically 10 to 30 seconds.  Most research has shown that 30 seconds is the optimal duration to hold a static stretch - although times up to 90 seconds have been recommended.  There has been no conclusive evidence that static stretching can reduce injury prevalence, but it can improve the range of motion for a joint.  Recently, it has been found that a static stretch may negatively influence the functioning of receptors in the tendons, essentially impairing their ability to relay information to the central nervous system about the status of the muscle. 

Ballistic stretching is what we think of when we imagine what they did in the "old days" before they knew better.  Ballistic stretching involves forcefully stretching a muscle repeatedly over a set amount of time.  An example would be to bend over with the legs straight and attempt to "bounce" down to touch the floor.  These types of stretches can likely lead to injury and are typically discouraged.  There may be instances where this type of stretch may be appropriate but they are rare.

Dynamic stretching could be considered a combination of the two other types but is distinctly different in its outcome.  Dynamic stretching focuses on multiple muscle groups versus one and typically is specific to a sport movement.  There are actually variations of dynamic stretching.  (One will be covered in this article and another in next month's.)  For these examples, we will use the hamstrings, gluteals and trunk muscles as the reference groups. 

For type one, place the heel of the foot on a chair or stool.  Lean forward until a gentle stretch is felt in the hamstrings and buttock.   Be sure to keep the back straight and lean from the hip joints.  Once a gentle stretch is felt, you will move both arms smoothly and simultaneously in three different planes of motion for 10 repetitions each.  The first plane is forward.  Swing the arms from the side of the hips up and forward to almost overhead.  The second plane is sideways.  Swing the arms across your torso from left to right.  The third plane is overhead.  Raise your arms overhead and swing them gently side to side, being sure not to go through too great an excursion.  While you perform each of these movements, you should feel a gentle stretching sensation across the hamstring, gluteals and trunk muscles. 

To describe how to stretch other muscle groups dynamically is beyond the scope of this article but one simple principle is to try to integrate arm motions through the three planes of motion while you hold a static stretch.  However, not all dynamic stretches of this type use the arms.  If you would like more information on how to stretch a specific region please feel free to email me directly at deldridge@psspt.com.

Stay tuned for next month's article which provides further discussion and examples of dynamic stretching.