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Stretching Guide A guide to flexibility

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Many martial artists and other sporting fanatics will spend a lot of focus on various flexibility. The idea of this post is to give amateurs the basic idea of what each kind of stretch is. I will try not to bore you.
The following information was also written on FightingArts Forum:

We are going to cover 7 different forms of stretching. They are Ballistic, Dynamic, Active, Passive, Isometric, and PNF stretching.
Ballistic Stretching uses your moving body's momentum to force your muscles beyond their normal range of movement. For Example, Bouncing to touch your toes because you could not normally reach them. This type of stretching is useless and prone to injury and further tightening of the muscles.

Dynamic stretching is sometimes confused with ballistic stretching by a beginner. While dynamic stretching does use movement it does not go beyond the range of motion, it gently takes you to the limits of your motion. There are no bouncy or jerky movements. An example would be torso twist or controlled arm or leg swings. Dynamic stretching is great as a warm up tool before a strenous activity and it does also increase your dynamic flexibility.

Active Stretching is also known as Static-active stretching. An active stretch is one where you assume a position and then hold it there with no other assisstance than you own muscles. For example holding your leg out straight to your side and holding it there just using your legs muscles. These types of stretches are difficult to hold for more than ten seconds and dont need to be held for over fifteen seconds to reap the benefits. Not only will it help increase your active flexibility but also your muscle strength.

Passive stretching is also known as relaxed stretching, or static-passive stretching. A passive stretch is one where you assume a position and hold it with some outside assisstance. That assisstance would be in the form of a partner, another muscle group, or a stretching apparatus. Examples would be toe touches when you use your arms and hands to hold the position. Or the splits in which case the floor is your stretching apparatus. This type of stretching is useful for relieving muscle spasms, cutting down on after workout fatigue and for cooling down after a workout.

Static stretching is often used as passive stretching. However, some people make a distinction between the two. So, be observant of the conversation or literature when you consider this type of stretching. By those who would make a distinction between the two the definition of static stretching is that static stretching involves holding a position. You stretch to the farthest point and hold the stretch.
Their definition of a passive stretch would be a technique in which you are relaxed and make no contribution to the range of motion. Instead an external force is created by an outside agent either manually or mechanically.

Isometric stretching is a type of static stretching which involves the resistance of muscle groups through contractions and tensing of the stretched muscles. It is considered one of the fastest ways to develope increased static flexibility and is much more effective than either passive or active stretching alone. It also increases muscle strength and is said to reduce pain in stretching. It is recommended that you do some dynamic training before doing isometrics and it is recommended that you only do isometrics every 36 hours. To perform an isometric stretch assume a position of a passive stretch. Now flex the stretched muscle group making sure that you have some outside resisting force such as the floor. Hold the flex for ten to fifteen seconds. Then relax for about 20 seconds. 8-15 reps.

Last but not least we have PNF stretching. PNF is and acronym for Proprioceptive Neuromuscular Facilitation. It is not really a type of stretching but is a technique of combining passive stretching and isometric stretching. It was originally developed for stroke patients and is said to be the fastest and most effective way known to increase static-passive flexibility. Usually done with a partner this involves Stretching the muscles passively, flexing isometrically, then stretching it again passively. Relax for twenty to thirty seconds and perform the next rep or muscle group.

Hopefully this will serve a a usefull guide so that newcomers can get a better insight in to whats what around here. Thank you for taking the time to read all of this and enjoy the site.
Edited by tezza (see edit history)

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