Stretching: A guide to becoming the most flexible you
Static
Stretching
Static stretching is the most common
type of stretching we think of when we hear the word stretch.
This type of
stretching increases muscle extensibility, in turn, increasing that joints'
range of motion (ROM).
Following a short jog, a few jumping jacks or even a heating pack to increase muscle temperature, complete the recommended stretches holding the stretch for 10-30 seconds feeling a light tingle or slight discomfort. Consider a scale from one to ten, one being barely anything, to ten being a muscle pulling, burning sensation; you only want to hit a 2 on the 10 scale. Repeat the stretch 2-4 times for an accumulation of 60 seconds maximum per stretch.
Dynamic
Stretching
When you think about dynamic stretching the first thing that comes to mind might be
movement. According to
Blahnik (2011), dynamic stretching is a stretch that
is performed by moving through a challenging but comfortable range of motion
repeatedly, usually 10 to 12 times. This movement-based approach is favored
among athletes and can help to improve ROM and mobility. These benefits make
this type of stretching a useful tool for beginners as well as experienced
athletes. With Dynamic stretching, we hope to put the muscle and joint through
its full range of motion in order to warm up the muscles and body prior to the
activity. Knowing this, dynamic stretching should not bring the muscles into
positions where there is too much stretch.
Assistive Stretches
While Proprioceptive Neuromuscular Facilitation (PNF) and Post-Isometric Relaxation (PIR) are very similar, but
often a much more aggressive approach. During the isometric phase, resistance can be upwards of 100% of the muscles
maximal force (Emary, 2011). PIR typically is gentler and is tailored more towards the patient’s muscle relaxation to
increase flexibility.
Proprioceptive Neuromuscular
Facilitation
PNF stretching is most typically a hands-on stretch, where
the muscles to be stretched are moved by the practitioner. The
muscle will be moved into its end ROM
facilitating a light stretch, followed by isometric muscular contractions to work
the
muscle being stretched. Typically, you can expect to hold each active
stretch portion 20-30 seconds with 3-6 second
bouts of isometric contraction.
Repeating the protocol 3 times. This type of stretch is beneficial as there is
a static
contraction that increases the relaxation response of the muscle
tissue.
Post-Isometric Relaxation technique (PIR)
PIR stretching is a gentle stretch
that is used for joint mobilization and to achieve muscular relaxation. This
technique is
looking to reduce pain, improve flexibility, and joint function
and range of motion. The protocol for PIR includes a stretch,
an isometric
phase, and a relaxation phase. As explained by Emery, 2011, the muscle will be
put into a stretched position
and lengthened until the first sign of muscular
resistance is present. The second phase is the resistance phase, this is
where
the client puts minimum resistance in to muscle to be stretched. The stretch is
completed with muscular relaxation.
A true muscular relaxation is highly
recommended, do not rush this phase!
References
1. Baechle TR, Earle RW. Essentials of Strength Training and Conditioning. Second Edition. Champagne, IL: Human Kinetics; 2000.
2. Blahnik, J. (2011). Full-body flexibility. Champaign, IL: Human Kinetics.
3. Clark MA, Lucett SC. NASM Essentials of Corrective Exercise Training. Second Edition. Location: Bartlett and Jones;2014
4. Emary, P. (2012). Use of post-isometric relaxation in the chiropractic management of a 55-year-old man with cervical radiculopathy. The Journal of the Canadian Chiropractic Association, 56(1), 9–17.
Emily McDonald is a student at Mohawk College in the Health, Wellness and Fitness diploma program completing her placement at MMD Chiropractic.
In : Stretching