There are various forms of stretching and means of achieving flexibility. Depending upon the goal of the individual and their current level of conditioning, certain forms of stretching may be more appropriate than others.
What Are the Best Times to Stretch?
Pre-exercise or Competition
Prior to exercise, the most efficient form of stretching is the use of either dynamic, proprioceptive neuromuscular facilitation (PNF), or self-myofascial release (SMFR). Dynamic stretching requires that the individual has no significant muscular imbalances or overly tight muscles. Attempting a dynamic stretch with significant imbalances or tightness will lead to increasing tightness and imbalance.
What is Ballistic Stretching?
Ballistic stretching is only useful as a pre-exercise form of stretching for an athlete involved in more explosive movements or advanced weightlifters who are preparing for maximal an effort. Bobbing and jerking motions should be avoided. The use of quick movements that allow muscles and connective tissues to warm-up prior to intense effort or production of force, should be incorporated into the type of stretch mode or routine used. Most individuals will never need to stretch ballistically since the risk (damage to muscle, connective tissue and joint surfaces) may outweigh the benefit (improved circulation and explosive warm-up).
The use of PNF stretching is a partner-assisted stretch and requires a qualified professional versed in both muscular functions and stretching techniques. Without significant experience and education, a Personal Fitness Trainer should not attempt PNF stretching. There is a great risk of muscle or connective tissue strain, sprain or pull, without the skills of a qualified professional. PNF stretching is otherwise very useful prior to exercise, due to its ability to excite agonist muscles to then perform the necessary functions required. You will learn about this work in the NESTA Master Personal Fitness Trainer Certification.
SMFR can be used as a warm-up much like a treadmill or bike, as it can focus on specific muscles. This mode of stretching is especially useful if your assessments or observations reveal muscles that are imbalanced or overly tight. SMFR only requires that the trainer recognize approximate origins and insertions of muscles and apply only enough pressure to receive contraction by the muscle (perceived by the client as a feeling of slight discomfort or tension) as muscle first contracts in response). The principle of autogenic inhibition must be recognized and pressure must be applied to tight areas for at least 20-30 seconds to allow for autogenic inhibition.
Static stretching can be used prior to exercise but should only be utilized when the need to stretch an overly tight muscle exceeds the benefit that can be gained from obtaining contraction through resistance exercise. In other words, if the pectoralis major is so tight that it is difficult to perform horizontal adduction (full ROM chest press) without pain to the shoulder, then static stretching of the pectoralis major may be a greater need. The reason static stretching is not recommended before exercise/competition or between sets is because it causes the muscle to completely relax.
It would then be counterproductive to attempt to immediately contract that same muscle and then expect satisfactory results. It is similar to taking Valium to keep yourself awake while studying. It is not so much dangerous as it is counterproductive to the goal of achieving maximal benefit from exercise. Why make it harder, or more risky, to lift the weight or perform the exercise?
For SMFR or static stretching to be truly effective in improving flexibility, joint mobility and ROM, SMFR must immediately be followed by exercises that strengthen antagonist muscles. If an individual uses SMFR or static stretching on the calf muscles (plantar flexors), the anterior tibialis (dorsiflexor) must be strengthened in the same exercise session. As another example, if the hip flexors and the rectus femoris (hip flexors) are the focus for SMFR or static stretching due to excessive tightness, the gluteus maximus (hip extensors) must be strengthened in the same exercise session. It is up to the personal trainer to determine muscles that are functionally antagonistic to muscles being stretched. If proper strengthening does not follow SMFR or ANY other form of achieving flexibility, there may be too little joint stability, due to excessive tissue laxity and muscle weakness at a joint, to maintain proper movement or to handle increasing loads and intensities. The result may be increasingly tighter muscles, new injuries or even dysfunction in adjacent areas. A lack of flexibility or muscle strength in one area is not isolated to that area alone, the varying stresses can impede function elsewhere along the kinetic chain (i.e. dysfunction at the knee is likely to affect knee, hip and spinal function, due to the interconnectedness of the kinetic chain).
Static Stretching
Static stretching requires a gradual lengthening of the muscle by holding a position at the first point of resistance for 20-30 seconds to allow the GTO to override the muscle spindle and allow the muscle to relax and reach a greater ROM.
Dynamic Stretching
Static stretching requires a gradual lengthening of the muscle by holding a position at the first point of resistance for 20-30 seconds to allow the GTO to override the muscle spindle and allow the muscle to relax and reach a greater ROM.
Ballistic Stretching
Ballistic stretching is a quick, explosive movement that usually involves bobbing, bouncing, and jerking to prepare muscles for an explosive maximal lift or sport related movement.
PNF
PNF or Proprioceptive Neuromuscular Facilitation involves the use of a partner-assisted stretch involving both passive and active muscle actions. PNF utilizes the principles of autogenic and reciprocal inhibition by contracting the agonist against a partner while the antagonist relaxes, allowing the antagonist to reach a new ROM. For example, in a lying hamstring stretch, the partner would be used as a wall (not applying force) while the person being stretched contracts their hamstrings against the partner for 6-10 seconds to enable the muscle to relax (autogenic inhibition) then gains an increased ROM by contracting the quadricep to raise the leg higher as the hamstrings relax (reciprocal inhibition). This should only be performed by experienced and trained fitness professionals.
SMFR
Self-myofascial release or SMFR utilizes the principle of autogenic inhibition as the muscle contracts due to the pressure from a Styrofoam roller (active release due to external pressure on muscle or connective tissue). The individual maintains their position until the GTO overrides the muscle spindle and continues rolling along the length (perpendicular to the roller) of the muscle in the same fashion.
You will learn about all these types of stretching and flexibility techniques and methods in the NESTA Personal Fitness Trainer Certification, the MMA Conditioning Coach Certification and the ITCA Triathlon Coach Certification programs.
