Stretching Guide at a Glance


STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes.


Benefi t: Improves fl exibility.


ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching.


Benefi t: Increases fl exibility in the muscles being stretched and increases strength in the opposing muscles.


PASSIVE


What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive. The targeted muscles are not actively engaged. Examples include post- workout stretches applying pressure with a body part, towel or other prop or piece of equipment.


Benefi t: Increases range of motion, decreases muscle tension (spasm) and reduces post-workout soreness and fatigue.


DYNAMIC


What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specifi c activity or sport that will follow the warm-up.


Benefi t: Prepares the body for activity and warms the muscles; especially advantageous after static stretches. Builds strength.


Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, AZ.


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