Types of Stretches
There are four different types of stretching: ballistic, dynamic, proprioceptive neuromuscular facilitation, and static stretching. Ballistic stretching is a rapid bouncing stretch in which a body part is moving with momentum that stretches the muscles to a maximum. Muscles respond to this type of stretching by contracting to protect itself from over extending. Dynamic stretching is a walking or movement stretch. By performing slow controlled movements through full range of motion, a person reduces risk of injury. Proprioceptive neuromuscular facilitation, or PNF, stretching is a type of stretch for a particular muscle and its specific job, so resistance should be applied, then the muscle should be relaxed. Static stretching is a type of stretch whereby a person stretches the muscle until a gentle tension is felt and then holds the stretch for thirty seconds without any movement or bouncing. It is important that a person does not hold a stretch for longer than thirty seconds to a minute because the muscles will become hyperextended. Stretching should not be painful and it is critical for a person to perform stretches properly to protect their muscles from injury. A person should stretch before and after a workout, even sometimes during the workout. The time frame that a person stretches during their workout is crucial to the well being of their muscles. Dynamic and ballistic stretching should be performed before a workout in order to increase blood flow, strength and power and to reduce tightness. PNF stretching should be performed during the workout to work on a specific muscle before it is put to use. Static stretching should be performed at the end of a workout in order to increase the flexibility and remove the lactic acid build up. Stretching properly and in the correct time frame of one's workout is vital for gaining all the benefits from these stretches.
Read more about this topic: Stretching
Famous quotes containing the words types of, types and/or stretches:
“Science is intimately integrated with the whole social structure and cultural tradition. They mutually support one other—only in certain types of society can science flourish, and conversely without a continuous and healthy development and application of science such a society cannot function properly.”
—Talcott Parsons (1902–1979)
“As for types like my own, obscurely motivated by the conviction that our existence was worthless if we didn’t make a turning point of it, we were assigned to the humanities, to poetry, philosophy, painting—the nursery games of humankind, which had to be left behind when the age of science began. The humanities would be called upon to choose a wallpaper for the crypt, as the end drew near.”
—Saul Bellow (b. 1915)
“A barnacle goose
Far up in the stretches of night; night splits and the dawn breaks loose;
I, through the terrible novelty of light, stalk on, stalk on;
Those great sea-horses bare their teeth and laugh at the dawn.”
—William Butler Yeats (1865–1939)