Flexibility and Stretching Techniques

Muscle tightness, which is often associated with an increased risk of muscle tears, can be reduced before training or competing with dynamic stretching.  Static stretching prior to an athletic event can actually be detrimental to athletic performance and offer no protection from injury.  For this reason, many strength and conditioning coaches now favor dynamic stretches over static stretches as part of the warmup.2 A flexible athlete is a mobile athlete, which results in  enhanced movement around the court or field with greater ease and dexterity.  Some other benefits may include an increase in the athlete's body awareness and a promotion of relaxation in the muscle groups stretched.  Both of these will have a positive implication for skill acquisition and performance.2

There are several different types of flexibility and stretching techniques:

1. Dynamic stretching- uses speed of movement, momentum and active muscular effort to bring about a stretch.
2. Ballistic stretching- involves active muscular effort similar to dynamic stretching.  However, ballistic stretching uses a bouncing or jerking movement to increase the stretch.
3. Static Active stretching- is simply the opposite of dynamic stretching.  The muscle groups are stretched without moving the limb itself and the end position is held from 30-90 seconds.
4. Static passive stretching- is often referred to as just static stretching where the position is held for just brief periods.
5. Isometric stretching- one of the most effective methods for improving passive flexibility.
6. PNF stretching- proprioceptive muscular facilitation is used in training to increase the range of motion.

So, which one is the best?  All of them- in a progressive, integrated fashion.  The best flexibility training programs incorporate multiple forms of stretching to meet the needs of the athlete.  Each type of stretch creates different effects on the neuromuscular system, and can be used in combination to safely and effectively increase flexibility.1

Resources:

1Clark, M., Lucett, S., & Corn, R. J. (2008). NASM essentials of personal fitness training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.

2Flexibility Training... Stretching For Sport And Athletes. (n.d.). Retrieved June 20, 2016, from http://www.sport-fitness-advisor.com/flexibilitytraining.html