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.
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