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Do you know how to stretch? It may sound simple, but many people actually use the wrong technique at the wrong time, which is counter productive.
Confusion about how to stretch centers on two areas:
- How to stretch: Which techniques to use
- When to stretch: When to use the different techniques
Let's look at the different techniques first. The two most commonly used, and those most people will need, are passive stretching and dynamic stretching. As the names suggest, one involves movement, the other is static.
However, the problem is that many people confuse dynamic stretching with ballistic stretching. The difference is that dynamic stretches use slow, controlled leg swings, arm swings, or torso twists, but never include bounces or "jerky" movements. The movements are always controlled, and gently take you to the limits of your range of motion.
Ballistic stretching, however, uses the momentum of the body or a limb to force a joint or muscle beyond its normal range of motion - people bounce in or out of these stretches. Ballistic stretching is not only not effective in increasing the range of motion, it is also dangerous, leading to potential injury.
Passive stretches, as you might expect, are performed slowly and gently - with passive stretching you move into the position then hold it, with the resistance is provided by the floor, the wall, or a partner.
Passive stretches are performed in a slow, relaxed manner, and are good for relaxing muscles.
When do you use these different techniques?
- Dynamic stretches should be used as part of a warm-up, for example prior to a sport or a martial-arts class
- Passive stretches are ideal after a workout as part of a cool down, helping to reduce post-workout muscle fatigue and soreness.
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