With a range of Stretching Exercises to enhance flexibility, confusion remains in identifying the type of stretching type one is performing. To break the ice, here is a précis segregation of types of stretching exercises.
Static Stretching
- This technique is performed by stretching the targeted muscle zone to maximal point and keeping is stationed for stipulated time.
- There are two subtypes of Static Stretching which are: Active (done with added force by performer) and Passive (added force exerted by another person).
Dynamic Stretching:
- It involves continuous movement of targeted muscles to maximal point, resembling sport exercises.
- Dynamic stretching enhances flexibility, even for certain sport activities, for example, strides done by a sprinter before race.
Ballistic Stretching:
- To stretch an aimed group of muscles, a repeated bouncing movement is done.
- These exercises are suggested for athletic drills and should be done appropriately to avoid injuries.
Active Isolated Stretching (AIS):
- This stretching involves repetitions, each of which exceeds previous resistance degree and every repetition is held for 2 seconds.
- It is similar to strength training as it is done in several sets of repetitions.
Self Myofascial Release:
- Aided technique done using foam roller or similar object, to relive tension and enhance ‘fascia’ and muscle flexibility.
- Done by performing repeated back and forth movement over and area for 30 to 60 seconds; pressure is applied according to tolerance of the person.
PNF stretching:
- Proprioceptive Neuromuscular Facilitation stretching is set of stretching used in clinical settings to improve active and passive range of motion.
- It is accredited as optimal stretching technique aimed at augmenting range of motion in short-lived alterations.
Source : http://www.medstorerx.com/fitness/stretching-exercises-for-increasing-flexibility-and-mobility.aspx
