10 Types of Stretching Techniques For Flexibility And Mobility

List Of 10 Different Types of Stretching Techniques

Knowing the difference between different types of stretching is a must-have for any fitness enthusiast or healthcare practitioner. 

Here is the complete list of all types of stretching:

1. Active Stretching
2. Passive Stretching
3. Static Stretching
4. Dynamic Stretching
5. Ballistic Stretching
6. Isometric Stretching
7. PNF Stretching
8. Myofascial Release
9. Muscle Energy Technique
10. Neural Stretching or Nerve Flossing

Stretching doesn’t have to be a science, so we will give our best to simplify all types of stretching. Some stretching techniques require stretching equipment for home use. Using the stretching tools will make you achieve your stretching goals faster and safer. 

Active Stretching

Active stretching requires active movement and muscle activation. Lifting the leg up will require some leg muscles to be activated, such as m. quadriceps. Muscles that are responsible for the opposite move will stretch. 

In this case, the hamstring muscle group is stretching. Hold the position for 10s and relax.  

The connection between m. quadriceps (agonist’s muscle) and hamstring muscles (antagonist’s muscle) works in both ways. 

That means that if you bend your knee, you will activate the hamstring muscle group and relax/stretch m. quadriceps.   

This scenario applies to every single part of the body and it’s called reciprocal inhibition. 

To perform an active stretching exercise, you must not use any additional force. You need to do the move all by yourself. 

Active stretching is a great warm-up tool because it develops muscle extensibility and improves the quality of motion. Because of a short hold time, you don’t have to worry about a drop of muscle strength before training. 

Passive Stretching

Passive stretching means that you are stretching muscles without active movement. There are several ways to perform passive stretching:

• Machine – Passive stretching from an external force such as a machine uses when a person has a limited range of motion and is unable to move actively. Often it’s used in early-stage rehabilitation as part of physical therapy. 
• Assisted stretching – Stretching performed by a physical therapist or fitness trainer is an excellent way to experience passive stretching with all benefits it comes. 
• Finding the comfortable position – Using the law of gravity, you can find the stretching position, relax and let the gravity do the work. 

Increasing the range of motion and flexibility, reducing muscle pain and tension, or improving the muscle recovery rate after a training session are scenarios to start with passive stretching exercises. 

Static Stretching

The basic form of stretching is static stretching. Moving the joint to its most distant position and holding for the 30s is a simple way to perform static stretching exercises.

The main goal with static stretching is to remain longer in a stretching position without any movement. 

When used after a workout, static stretching provides many benefits for muscles and joints. Some of them include improved flexibility and reduction in muscle soreness after training. 

Check out the static stretching guide and examples for learning more about this stretching technique. 

Dynamic Stretching

Moving muscles and going through a full range of motion without stopping is the definition of dynamic stretching. 

An example would be arm swing. The goal of dynamic stretching is to prepare the body for upcoming training. Because of that, you should find stretches that are most similar to desired physical activity. 

Dynamic stretching exercises are not safe as static stretching. Moving the joint to its full range of motion can expose underlying joints issues, such as limited range of motion. 

By doing so, you may find some exercises more uncomfortable than others. 

Nevertheless, they are an excellent tool as a warm-up routine, especially if you find the exercises that mimic the specific sports activity. 

Ballistic Stretching 

Ballistic stretching is similar to dynamic stretching, but there is a difference. Ballistic stretching pushes the joint’s range of motion to its limits while including jerky and fast movement. 

Example: Sit down with extended legs and try to reach for toes and come back fast. 

The goal is to go beyond the normal range of motion and test the limit of flexibility. This type of stretching is widely known as not recommended for beginners. It’s more suitable for experienced athletes.  

Isometric Stretching

Isometric stretching is similar to static stretching because there is no movement involved, but with one exception. You need to apply isometric contraction to have isometric stretching.

Isometric contraction means that the muscle is activating without any changes in muscle length. Only the muscle tension is increasing.

Let’s see a simple example of isometric stretching. 

Lay down on your back and raise one leg. Hold for a while and this type of stretching is called static stretching. To make the isometric stretch, you need to activate the hamstring muscles isometrically. 

That means that you should push your leg down and activate hamstring muscles, but someone or something should stop you from moving the leg.

That can be a wall, exercise band or physical therapist who’s familiar with this type of stretching.  

The benefit of isometric stretching is that you strengthen the muscle in a stretched position. That increases muscle and joints flexibility significantly. 

PNF Stretching

PNF stretching is an advanced technique that combines muscle stretching and contracting. The technique is widely known as the best way to improve the range of motion in the joint and should be performed only by authorized persons. 

PNF stands for proprioceptive neuromuscular facilitation. The meaning of that is to improve muscle and nerve function. In the early stage, PNF was used as a rehabilitation protocol. 

Now you can find and implement some of the PNF techniques in the training routine:  

1. Hold – Relax 
2. Contract – Relax
3. Hold – Relax – Contract

Hold refer to finding the stretching position for muscle and holding for 5 – 10s. 

Contract refers to contracting the muscle in the opposite direction than stretching, without making any move. (isometrically contraction)

Relax refer to relaxation from stretching and starting with a new repetition that is usually deeper. 

To start with PNF stretching, we suggest you consult your physical therapist who can lead you through specific exercises for your goals.

Myofascial Release

Myofascial release is a unique massage technique with the goal to release the tension in the myofascial tissue. It may sound strange to add it to a list of all types of stretching, but we will try to explain now. 

Fascia surrounds every single muscle in our body and it can become tight and cause limited range of motion and muscle tightness. 

Myofascial release refers to techniques that decrease the tension in the muscle fascia. You can visit an experienced massage therapist and get myofascial release. But, on the other hand, you can use a foam roller and improve the flexibility of your muscles.

Because of that, myofascial release is on this list.

Treating the right spots in muscle with a foam roller gives you better flexibility in the short term. Afterward, you can add other stretching techniques and maximize the results. 

Myofascial release with a foam roller is great as a pre-workout routine for any physical activity. 

Muscle Energy Technique

Muscle energy technique (MET) is a specific manual therapy performed in Osteopathy. A combination of gentle isometric (static) muscle contractions and passive stretching is a principle of MET. 

The theory behind MET says next: 

• Muscle activation on the one side of the joint will relax the opposite muscle, with indirect pressure.
• Every joint must use its full potential to maintain proper health.
• You can’t perform MET alone.

Highly effective against muscle spasms, chronic muscle pain or stiffness.

MET treatment consists of two procedures:

Post-isometric Relaxation – Muscle relaxation and decrease in tension after isometric (static) contraction and passive stretching.  

Reciprocal Inhibition – Connection between agonist and antagonist muscles. Let’s see a simple example. 

You want to relieve muscle tension in m. triceps in your arm. Using the laws of reciprocal inhibition, you should bend your elbow to 90 degrees and contract opposite muscle or m. biceps isometrically for 5 – 10s. 

After a few repetitions, you should feel the relief in m. triceps. 

Neural Stretching or Nerve Flossing

A mild movement that stretches irritated nerves is commonly known as neural stretching. Stretching should be comfortable and without producing any neural pain or symptom such as paresthesia. 

Neural stretching uses for reducing pain and improving the range of motion. Always consult your doctor before applying any nerve flossing technique. 

Thank you for reading our blog post. To stay updated with our latest content, connect with us on facebook or instagram.

Referances:

1. 3 stretching types
2. list of stretching types
3. active stretching
4. stretching research
5. met definition
6. met types

Do you want to increase your flexibility faster? Take a look at home stretching equipment you can use to improve your results even faster. Learn the most hidden facts about stretching training and flexibility with this easy-to-read stretching guide. Stretching routines included!