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To most people, stretching doesn't qualify as a form of exercise, but it's actually gaining in popularity because of its excellent health benefits. Depending on the type of stretching, these include added flexibility, strength training, circulatory health, muscle and joint health, as well as relaxation and stress relief.
Stretching can also be an added benefit to another form of exercise. Most athletes incorporate stretching before any athletic event or workout. This is meant to warm up the body to prevent injury to the muscles and joints. Whatever the reason for using stretching, it is important to consider the types of stretching exercises you can use as part of your workout. |
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Different Methods of StretchingConsider the different methods of stretching available:
IsometricThis involves stretching exercises through resistance without moving to stretch a particular muscle group. Some examples of isometric stretches are seated leg stretches, in which you put one leg out straight while pulling the other leg in at a 90 degree angle. From here you will try to move your chest towards your straighten leg, in an effort to stretch the leg muscles. The purpose of these exercises is to create resistance by stretching the arm or leg against a wall or using your arms or having a partner join in the help with added resistance to stretch the body part.
Isometric stretching is one of the most commonly used forms of stretching for those involved in athletic competition or exercising. It is often referred to as “passive stretching” since you are not actively moving the body to achieve a stretch. It is an excellent way to warm up the body, although it is common to use forms that can actually injure the body. Be sure to check out safe isometric stretches before getting started.
Dynamic StretchingMany confuse dynamic stretching with ballistics, or bouncing movements. Ballistics is no longer recommended because it can cause injuries, but dynamics does not actually include bouncing. Instead, it is simply movement and momentum in order to produce a stretch. An example of this would be a lunge that moves forward, working the hip flexors, or arm circles to stretch out the shoulders. This will aid in warming up or cooling down the muscles but will not harm them as a bouncing stretch might.
Active Isolated StretchingThis type of stretching is often confused with dynamic stretching because it also requires a person to move the body into another position in order to stretch. Yoga is a good example of active isolated stretching. Different from dynamic stretching, though, where a person is in constant motion in order to produce a stretch, an active isolated stretch requires the exerciser to move the body into a position in order to stretch it and leave it there for between 5-10 seconds without the assistance of a hand or other body part.
These are difficult stretches to do on your own and are often only used in connection with a class, such as yoga and pilates. Some of these stretches can be aided with stretching machines, often used in pilates class to achieve the desired stretch.
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