Here we would like to briefly cover what the most common forms of stretching are. You will learn about static versus intermittent stretching, the controversial ballistic stretching, and one of our favourite modalities (or services that we offer) the dynamic PNF stretching techniques.

Quick note: if you are curious with the difference between terms like extensibility and flexibility; checkout our homecare terminology post.

Static stretching

This is the most well understood form of stretching, using a low-intensity but sustained stretch force. This sustained force is done in a lengthened but usually comfortable range of the target segment.

This stretch can attribute its popularity in-part due to its ease of use in almost any setting, as well as the minimal amount of work that a person needs to do for quite large results. Static stretching in the 30-60 second range is what researchers most often suggest to health care practitioners to relay, when they are in school.

It is inadvisable to try and restore all mobility in one or two sessions. This is simply because the new range would then be unstable compared to what your body is used to having available to it.

Intermittent / cyclic stretching

A relatively short-duration stretch force that is gradually (and repeatedly) applied, released, and then reapplied multiple times (this is the stretch cycle). Each cycle of stretch is held for 5-10 seconds, but there is no consensus on the optimal number of repetitions. The end-range stretch force is applied at a relatively low-intensity, slow velocity, and controlled manner (which is what really sets this apart from ballistic stretching).

When appropriately applied, intermittent stretching compared to static stretching (with a comparable intensity) is just as effective but also more comfortable. A thought on this is that with the extra movement that intermittent stretching has – which static stretching does not have – you could be generating heat that would help in allowing your soft tissues to be slightly more receptive to this stretch.

Ballistic stretching

A rapid, forceful intermittent stretch (high-intensity & -speed). Characterized by the use of quick, bouncing movements that create momentum to carry the body segments through the range of motion to stretch shortened structures.

It has been proven that both ballistic and static stretching improve flexibility equally, but it is thought that  this form of stretching causes greater trauma to stretched tissues, while also increasing the likelihood of residual muscle soreness than with other forms of stretching. This stretch is most applicable to young and active / healthy individuals; but this form of stretching shouldn’t be attempted by sedentary individuals or the elderly.

Proprioceptive neuromuscular facilitation (PNF) stretching

This type of stretching is more a combination of activity and stretch. PNF techniques integrate muscle contractions into stretching maneuvers to inhibit or facilitate muscle activation. This is due to something known as reciprocal inhibition which involves spinal processing of proprioceptive information into the stretching process. Reciprocal inhibition helps to ensure that the target segment or muscle to be lengthened stays as relaxed as possible.

This maneuver requires two people be involved; one receiving the stretch and one to facilitate. PNF techniques require that a client has normal innervation as well as voluntary control of either the shortened muscle or the muscle on the opposite side of the joint.

These techniques are a much bigger topic, so if you want to learn more checkout this post which delves much deeper into this very interesting modality that we offer.

Beyond this breakdown you can get into certain categories like active or passive stretching.

An active stretch is where you actively participate in the stretch. Whether this is on your own and you are moving portions of your body to a desired alignment, or resisting against something / someone else (i.e. your therapist). You can see how any of the above listed forms of stretching could be called active stretching.

Opposite to active stretching is passive stretching (which really can only apply to static and intermittent stretches). This means that you are not an active part of the stretch and that someone else is moving your body or limb in such a way as to facilitate the outcome for you.

Passive stretches are usually thought to, therapeutically speaking, effect a deeper function of your tissues since your are not activating any nervous system response like the active techniques would. Some researchers hypothesize that this makes passive techniques more effective, but there is still much debate.

As a final but important note for a homecare regimen: most stretches should follow a basic principle of progression. This means that every time a stretch is performed, the tissue fibers should have somewhat lengthened. As a result, and with the next stretch cycle / attempt, you should be able to go further or deeper into the available pain-free range.

Now that you’ve learned all about the most prominent forms of stretching, checkout our stretching fundamentals post if you have not already done so. This will give you tips on the things within your control that will impact the effectiveness of each stretch.