With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
You woke up this morning and unconsciously stretched yourself before walking to the bathroom, or after sitting for a few hours in front of your desk, you stood up to stretch your legs and arms. It seems like a daily dose of stretching makes your blood flow better, but what are the different types of stretches, and how can they help you? Here is everything you need to know.
How many types of stretches are there for each muscle? Stretching is an exercise that you can consciously or unconsciously take part in. Some stretches may involve motion, while others are motionless. Understanding the types of stretches and what muscles they stretch will help you know which activity to perform and how to do it to enjoy the maximum benefits of this activity.
Which types of stretches are for reducing muscle stiffness? Stretches are used to warm you up before a workout, loosen stiff muscles, and cool you down and prevent post-workout soreness after an exercise (2). They also enhance flexibility and mobility. According to Human Kinetics, there are 4 main types of stretches: static or dynamic and passive or active. Others are variations of these 4 main ones.
You need to repeatedly move a body part through a challenging but comfortable range of motion. For instance, swinging your arms and legs in a gentle, controlled, smooth, and deliberate manner to the limits of the range of movement (1).
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Examples:
Others include leg swings, torso twists, and walking lunge.
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Read More: How Often Should You Stretch To Enjoy The Benefits Associated With Stretching
When doing active stretching, you move one muscle group to stretch another. You assume a position, then try to maintain it as long as possible. It may be difficult to hold and maintain the active stretch for over 10 seconds because of the muscular force needed to generate the stretch.
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Example:
Also known as static-passive stretching or relaxed stretching. Assume a position and maintain it with outside assistance, for instance, another part of your body, a partner, or other equipment such as leverage, strap, or stretching device. The external aid helps you hold the stretch in place.
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They are the easiest to perform, and if performed properly, they may enhance flexibility and range of motion.
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This is the most common type of stretching whereby you maintain the stretch in a comfortable yet challenging position for a specific period (between 10 to 30 seconds). Unlike in passive stretching, where an individual receives support from another person or equipment to bring the joint to its range of motion, during static stretching, you stretch a muscle to its farthest point, then maintain that position. Therefore, the two terms do not refer to the same thing and should not be used interchangeably.
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What are the types of static stretches? One common type of static stretching is isometric stretching. As it does not call for any active movement, it falls under the umbrella term that is static stretching. When you start feeling tight during a stretching exercise, you essentially need to contract the targeted group of muscles instead of lengthening or shortening them. You can manually apply the required resistance to your limbs (for example rolling onto the ball of your foot to prevent flexing while using the calf muscles to try and straighten your instep) or get help from a partner (having them hold your leg up as you try to force your leg back down the ground).
Here is how to correctly perform an isometric stretch:
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Other examples of static stretches include:
Read More: Stretching For Weight Loss: Feel-Good Exercises That Kick Extra Pounds To The Curb
To put it simply, ballistic stretching is bouncing into and out of a stretched position. As long as you use quick and jerky movements to push your body beyond its normal range of motion, you’re doing everything right.
Examples:
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This is the most effective way to enhance static-passive flexibility. It is not a type of stretching, but it is a mix of passive and isometric stretches to attain maximum static flexibility. You may need a partner to help provide resistance against the isometric contraction and passively take the joint through its increased range of motion.
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Here are some examples of different kinds of stretches:
Stretching in the morning is a great way to get energized for the day. It relieves you from the previous day’s tension or stress and the discomfort of a bad sleeping posture. They include:
Others include the reclining spinal twist, which relieves stress in your lower back, lying side quad stretch, hamstring or calf stretch, cobra stretch, knees-to-chest, shoulder stretch, etc.
Before or after a workout, or when you feel your leg muscles are tight, it is good to stretch them out. For instance, the supine leg stretch works the lower back, calf, ankle, and hamstring. Here are the steps you need to follow:
Others include the inner thigh stretch, hamstring or calf stretch, and the quad stretch. Note that most leg stretches are the same type of stretches before running.
What are the types of stretches for your Achilles? Inflamed or tight Achilles tendons are uncomfortable. Try runners stretch, calf stretch, toe-to-wall stretch, or heel drop to get relief. According to Healthline, the calf or runner’s stretch loosens the tendons. Here are the steps involved in the runner’s stretch:
What types of stretches are upper body stretches? After an upper body workout, stretching is recommended to help relieve the soreness. Appropriate stretches include wide tip-over tuck, goddess eagle, reverse triangle, twisting extended side angle, triceps stretch, shoulder stretch, shoulder-opening spinal twist, wrist stretch, seated heart-opener, bow pose, reverse planks, half wheel, and child’s pose with reach. Reverse triangle, for instance, has an effect from fingertips to toes and works on the side of your torso and lats as well. The steps involved in this workout, according to PopSugar, are:
Now that you understand the different types of stretches, make sure to include some of the above-mentioned stretching exercises in your routine. Get a green light from your doctor before trying any type of stretch, especially after an injury. Happy stretching!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!