Stretching-to avoid injury and improve flexibility

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Passive Stretching-The client is not actively involved in this type of stretching.  The client assumes a position and then either holds it with some other part of the body (i.e., arm), or with the assistance of a partner or some apparatus (i.e., stretching strap).  The goal is to move the client slowly into the stretch in order to prevent a forceful action and possible injury.

Static Stretching-This is the most common method used to improve flexibility.  Static stretching consists of slowly moving to minor discomfort and then holding that stretch for 15 to 60 seconds.  Continue to breathe.

Ballistic Stretching-This approach involves a bouncing or jerky type movement to reach the muscle's range of motion limits.  This bouncing motion may produce a powerful stretch reflex that counteracts the muscle lengthening and could possibly lead to tissue injury.  While ballistic stretch is not common practice for the general population, it may have a justifiable role in training and rehabilitation of athletes where explosive movements are critical.

Dynamic Stretching- Dynamic stretching involves moving parts of the body through a full range of motion while gradually increasing the reach and /or speed of movement in a controlled manner.  These exercises are very rhythmic in nature.  Dynamic stretching is often incorporated in the 'active' phase of the group exercise warm-up due to its similarity to the movement or patterns that will be used during the conditioning period.

Resistance Stretching-This unique technique has gained considerable attention due to the Olympic success of Dara Torres.  This form of stretching centers on contracting the target muscles as they are lengthened.  The contracted muscle is taken through a full range of motion which will incorporate a strengthening component to the exercises.

Proprioceptive Neuromuscular Facilitation (PNF)-PNF stretching involves both the stretching and contraction of the targeted muscle group.  While there are several ways to employ PNF, the most common technique is termed contract-relax.  Following the preliminary passive stretch, the muscle is isometrically contracted for 6 seconds, relaxed for 2-3 seconds, then passively moved in the final stretch, which is held for 10-30 seconds.  This method is most effective with the use of a trainer to assist the client through the stretch.