Stretching

Golden Clinic Epke Zonderland

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.

Types of Stretching

There are five different types of stretching: ballistic, dynamic, SMF stretching, PNF stretching, and static stretching.

Ballistic Stretching

Ballistic stretching utilizes the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.

Dynamic Stretching

Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion.

SMF Stretching

SMF Stretching, also known as Swiss ball stretching, is a form of stretching where you use a Swiss ball to assist in stretching various muscle groups.

PNF Stretching

PNF Stretching, or Proprioceptive Neuromuscular Facilitation, is a more advanced form of flexibility training that involves both the stretching and contracting of the muscle group being targeted.

Static Stretching

Static Stretching is a form of stretching where you hold a stretch for a set period of time, usually around 30 seconds to a minute.

Benefits of Stretching

Stretching can help improve flexibility, and, consequently, range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.

See Also

• Flexibility (anatomy)
• Warm-up
• Cooling down
• Physical exercise
• Physical fitness