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Stretching 101

Updated: Jan 2, 2023

We did talk in the previous blog about strengthening but what about stretching?. Some people think it's harmless but actually it's important as strengthening and it has its rules to follow.

There is many types of stretching you don't have to do them all it depend on your need and goals

  • Static Stretching

  • Dynamic Stretching

  • Proprioceptive Neuromuscular Facilitation (PNF) Stretching

  • Eccentric or negative training

Static Stretching

Let's start with Static Stretching since it's the most commonly known and used stretch. Static stretching is the prolonged hold of a muscle in the lengthened position without additional movement. Typically static stretches are held for 30-90 seconds and it help you with:

  • promote muscle relaxation and relieve spasm.

  • postural awareness.

  • body alignment in various positions.

Static stretching is typically recommended after exercise, particularly once the muscle has already been warmed up to some extent.

Dynamic stretching

Then we have Dynamic stretching it involves stretching a muscle during controlled movements. When performing dynamic stretching, you should begin moving the joint and stretching the muscle through a partial range of motion, progressively increasing the range as you continue. Dynamic stretching is best before an activity and is used to:

  • warm up the body

  • preparing it for certain movements.

  • It can also help promote motor control

  • and restore dynamic function.

It is important to note that dynamic stretching utilizes controlled movements, and not rapid or jerky movements that quickly force a muscle to stretch or bring a joint past its normal range of motion in that manner.

Proprioceptive Neuromuscular Facilitation (PNF)

One of the more advanced forms of flexibility training is Proprioceptive Neuromuscular Facilitation (PNF) it involves both stretching and contracting (activation) of the muscle group being targeted in order to achieve maximum static flexibility. Physiotherapists use it to:

  • improve muscle elasticity

  • it has been shown to have a positive effect on active and passive range of motion.

Eccentric movement

Eccentric is type of training but also used to help elongate muscles that are locked in a short position where regular stretching is not working so that why it,s included here actually its superior to PNF stretching when it come to hamstring muscle as researched showed

Stretching Safely As with exercise, there are some essential stretching safety tips to keep in mind.

  • Never stretch a “cold” muscle.

  • Avoid stretching into pain.

  • Stretch both sides of your body.

  • Make stretching a habit.

  • Consult with a professional.

  • You should not do stretches if you suffer from inflammation in the tendons, as the nerves in the tendons are sensitive in this case, which will increase your pain and exacerbate your problem


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