Static stretching

Like a most aspects of physical training there are many variations of stretching. The different types of stretching include but are not limited to the following (ACSM, 2006):

1. Active stretching. This stretching can be accomplished by actively contracting antagonistic muscle groups.
2. Passive stretching. Use the gravity or the assistance of another person to assist in moving the joint to the limits of its range.
3. Static stretching involves a slow movement (10-30 seconds) to train the neuromuscular responses of the sensory receptors within the muscle.
4. Ballistic stretching (bounce stretching) attempts to use the momentum of a moving body or a limb.
5. Proprioceptive neuromuscular facilitations (PNF) stretching. This style involves a passive static stretch that can be initiated with a partner and is immediately followed by an active contraction against resistance.

There is no evidence to suggest that stretching will reduce the incidence of injury or improve performance (Tracker et al., 2004; Gleim and McHugh, 1997). What is know is that gains from stretching can diminish relatively quickly, within 3 to 4 weeks, without regular training.

In this video, we can to see the passive stretching. This is the most common method of stretching and is appropriate and effective for nearly all individuals when using the correct technique. This is slow, controlled and constant.

Procedure: Involves gradually applying tension to a muscle or muscle group. The stretch is the held in this position for at least 10 seconds (preferably 30 to 60 seconds). This process is repeated after a 20 to 30 seconds rest period for additional repetitions. There’re a lot of studies indicate different durations.

Therefore, it’s recommended that although novice individuals may experience increase in flexibility with static stretch durations of only 10 seconds, an emphasis should be placed on progressing toward stretch durations of at least 30 seconds.

In the video you can to see the following stretch:  triceps,  supraspinatus,   back, quadriceps, adductor, hamstring, hamstring and gastrocnemius.

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References:

• ACSM’s resource manual for guidelines for exercise testing and prescription. Baltimore, MD: Lippincott Williams & Wilkins, 2006.
• Gleim, G. W., & McHugh, M. P. (1997). Flexibility and its effects on sports injury and performance.Sports medicine, 24(5), 289-299.
• Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature.Medicine & Science in Sports & Exercise,36(3), 371-378.