Static stretching is the type of stretching where you take a
muscle to its outer range, until you can feel a gentle stretch in the
muscle belly, and hold it at that point. Stretches are usually held for
between 20 and 60 seconds and should be pain-free.
Static stretches work because as you hold the position, with the muscle under tension, a stretch reflex causes muscle relaxation. When this occurs the muscle can be stretched a little further, without pain or discomfort. If there are feelings of pain or discomfort then the stretch should be reduced to prevent over-stretching and muscle damage.
Static stretching is the most commonly performed type of stretching, partly due to it being the safest method of stretching due to the relatively low levels of tension developed.
Static stretches can be either active or passive. Active stretches involve the athlete moving the joint through its range of motion and holding it at the point of stretch themselves. Passive stretching is sometimes also known as partner stretching and involves a partner moving the joint to the point of tension in the muscle and holding it for the athlete, whilst they relax! If using this type of stretching, communication is important to ensure the partner is aware of any discomfort in the muscle and eases off accordingly.
Dynamic Stretching
Dynamic stretching is sometimes also known as active stretching and is now being seen as a replacement for static stretching during a warm-up as it replicates the kind of movements which are common in most sports, and can be adapted to suit the sport and individual. Dynamic stretches involve taking a muscle through its entire range of motion, starting with a small movement and gradually increasing both movement range and speed. Examples of these types of drills include high knees, cariocas and lunges.
In a warm-up, dynamic stretches are usually performed following an initial period of CV exercise (jogging/cycling etc) and usually include a minimum of 5 of this type of drill, each performed 6-8 times at slow, medium and fast speeds. All movements should be under complete control.
Static stretches work because as you hold the position, with the muscle under tension, a stretch reflex causes muscle relaxation. When this occurs the muscle can be stretched a little further, without pain or discomfort. If there are feelings of pain or discomfort then the stretch should be reduced to prevent over-stretching and muscle damage.
Static stretching is the most commonly performed type of stretching, partly due to it being the safest method of stretching due to the relatively low levels of tension developed.
Static stretches can be either active or passive. Active stretches involve the athlete moving the joint through its range of motion and holding it at the point of stretch themselves. Passive stretching is sometimes also known as partner stretching and involves a partner moving the joint to the point of tension in the muscle and holding it for the athlete, whilst they relax! If using this type of stretching, communication is important to ensure the partner is aware of any discomfort in the muscle and eases off accordingly.
Dynamic Stretching
Dynamic stretching is sometimes also known as active stretching and is now being seen as a replacement for static stretching during a warm-up as it replicates the kind of movements which are common in most sports, and can be adapted to suit the sport and individual. Dynamic stretches involve taking a muscle through its entire range of motion, starting with a small movement and gradually increasing both movement range and speed. Examples of these types of drills include high knees, cariocas and lunges.
In a warm-up, dynamic stretches are usually performed following an initial period of CV exercise (jogging/cycling etc) and usually include a minimum of 5 of this type of drill, each performed 6-8 times at slow, medium and fast speeds. All movements should be under complete control.
