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Stretching Techniques


In this article I share what I learned about Stretching Techniques. Stretching has extended been proven to augment performance and flexibility and reduce the risk of wound. It is a vital part of any conditioning and strength program. Stretching techniques has been done since long time to protect your from injuries and increase the flexibility of your muscles. These techniques play a significant role in any strengthening and fitness program.

Stretching Techniques

Stretching improves the performance of the physical activities and increases your blood circulation. Stretching techniques keep us cool by reliving us from stress. It helps athletes and sports person in maintaining their mental and physical health. There are mainly three types of stretching techniques most commonly used by the people. These stretching techniques are as follows:-

  1. Static Stretching: – This stretching technique is used for stretching the muscles while our body is at rest. It is poised of several stretching techniques that by and by lengthen your muscle to an elongated position and hold the same position for 15 to 25 seconds. During this holding position or just after the practice, you may feel a gentle warm sensation or discomfort in the muscles and urinary tract.  Static stretching technique includes specialized tension receptors in your muscles. When you do it properly, static stretching technique slightly decreases the sensitivity of tension receptors, which allows your muscles to relax and to be stretched to a greater length.
  2. Ballistic Stretching: – This stretching technique is the form of dynamic stretching or passive stretching. This stretching forces your limb in an extended range of motion when your muscle has not relaxed enough to enter in it. If the proper control is not kept on this stretching then it may cause any injury or there is not sufficient preparation, like warm up. Some people consider that controlled ballistic stretching technique in the form of bouncing may increase the flexibility of your joints. This thing is true for some extent, but this may cause the injury and it is not the safest way of stretching. It may also be the reason behind the higher levels of flexibility that may not normally be possible due to the limitations of the connective tissue and human musculature. For some people it may not be advised due to some health problems.
  3. Proprioceptive Neuromuscular Facilitation stretching technique: – Proprioceptive Neuromuscular Facilitation (PNF) is most commonly a combination of isometrics contractions and passive stretching. No matter how, it may also decrease endurance, weaken muscles, decrease joint stability and slow coordination and neuro muscular control. PNF stretching technique can be used by all age people. Studies show that PNF stretching is superior then static stretching.

PNF stretching technique is most commonly used by the athlete of runner whose movement of joint is more then average. This is the part of flexible exercise and it is very important of flexibility of the joints for the long runners.

Described are the most popular and most commonly used stretching techniques by the people. There are some other stretching techniques that are not so popular.

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