Practical Application of Muscle Stretching Techniques

Although all three Muscle stretching techniques have been demonstrated to effectively improve flexibility, there is still considerable debate as to which technique produces the greatest increases in range of movement. The ballistic technique is seldom recommended because of the potential for causing muscle soreness. However, it must be added that most sport activities are ballistic in nature (e.g., kicking, running), and those activities use the stretch reflex to enhance performance. In highly trained individuals, it is unlikely that ballistic stretching will result in muscle soreness. Static stretching is perhaps the most widely used technique. It is a simple technique and does not require a partner. A fully non-restricted range of motion can be attained through static stretching over time.

The PNF stretching techniques are capable of producing dramatic increases in range of motion during one stretching session. Studies comparing static and PNF stretching suggest that PNF stretching is capable of producing greater improvement in flexibility over an extended training period. The major disadvantage of PNF stretching is that a partner is required for stretching, although stretching with a partner may have some motivational advantages. An increasing number of athletic teams are adopting the PNF technique as the method of choice for improving flexibility.

Muscle Stretching Techniques - PNF Stretching Techniques (PNF, Proprioceptive neuromuscular facilitation)

The PNF techniques were first used by physical therapists for treating patients who had various types of neuromuscular paralysis. Only recently have PNF stretching exercises been used as a stretching technique for increasing flexibility.

There are a number of different PNF techniques currently being used for stretching, including slow - reversal - hold - relax, contract - relax, and hold - relax techniques. All involve some combination of alternating contraction and relaxation of both agonist and antagonist muscles (a 10 - second pushing phase followed by a 10 -second relaxing phase). Using a hamstring stretching technique as an example, the slow - reversal - hold – relax technique would be done as follows. With the athlete lying supine with the knee extended and the ankle flexed to 90 degrees, the athletic trainer passively flexes the hip joint to the point at which there is slight discomfort in the muscle. At this point the athlete begins pushing against the athletic trainer's resistance by contracting the hamstring muscle. After pushing for 10 seconds, the hamstring muscles are relaxed and the agonist quadriceps muscle is contracted while the athletic trainer applies passive pressure to further stretch the antagonist hamstrings. This should move the leg so that there is increased hip joint flexion. The relaxing phase lasts for 10 seconds, at which time the athlete pushes against the athletic trainer's resistance, beginning at this new joint angle. The push - relax sequence is repealed at least three times.

The contract - relax and hold - relax techniques are variations Ml the slow - reversal hold - relax method. In the contract - relax method, the hamstring are isotonically contracted so that the leg actually moves toward the floor during the push phase. The hold - relax method involves an isometric hamstring contraction against immovable resistance during the push phase. During the relax phase, both techniques involve relaxation of hamstrings and quadriceps while the hamstrings are passively stretched. This same basic PNF technique can be used to stretch any muscle in the body. The PNF stretching techniques are perhaps best performed with a partner, although they may also be done using a wall as resistance.

Muscle Stretching Techniques - Static Stretching

The static stretching technique is a widely used and effective technique of stretching. This technique involves passively stretching a given antagonist muscle by placing it in a maximal position of stretch and holding it there for an extended time. Recommendations for the optimal time for holding this stretched position vary, ranging from as short as 3 seconds to as long as 60 second. Data are inconclusive at present; however, it appears that 30 seconds may be a good lime. The static stretch of each muscle should be repeated three or four times.

Much research has been done comparing ballistic and static stretching techniques for the improvement of flexibility. It has been shown that both static and ballistic stretching are effective in increasing flexibility and that there is no significant difference between the two. However, with static stretching there is less danger of exceeding the extensibility limits of the involved joints because the stretch is more controlled. Ballistic stretching is apt to cause muscular soreness, whereas static stretching generally does not and is commonly used in injury rehabilitation of sore or strained muscles.

Static stretching is certainly a much safer stretching technique, especially for sedentary or untrained individuals. However, many physical activities involve dynamic movement. Thus stretching as a warm - up for these types of activity should begin with static stretching followed by ballistic stretching, which more closely resembles the dynamic activity.