stretch and 8 types of stretching

Classically, there are 2 types of stretch, namely Dynamic, and Static. But, to be more precise, There are 7 different types of stretching:

  • Ballistic stretch    : Applies the momentum of a moving body or a limb to force it beyond its range of motion [bouncing ]
  • Dynamic stretch  :  Forces limbs or body parts to gradually increase its reach, speed of movement, or both in a controlled way. [ mimics the exercise to Improve flexibility ]
  • Static stretch       :  Stretching a muscle to its farthest point and holding that position [ 10 to 30 sec. ] {Active,Passive,Isometric}
  • Active stretch      :  Holding in a position with no assistance with the strength of your agonist muscles.
  • Passive stretch    :  Relaxed stretching is using other parts of your body or an apparatus or assistance of another person to hold the position
  • Isometric stretch : Uses the resistance of muscle groups through isometric contraction of the stretched muscles ( 15 sec. active, 20 sec. rest)
  • Active Isolated Stretching (AIS) :  Several repetitions, each time exceeding the previous point of resistance by a few degrees starting at 2 seconds at a time
  • PNF stretch         :  Proprioceptive Neuromuscular Facilitation is a combination of passive stretch and Isometric stretch
Hip, Thigh and Leg stretch
Shoulder and Arm stretch

Levator Scapulae muscle The Levator Scapulae muscle is located in the posterior compartment of the neck and attaches cervical vertebra[C1-C4]…

Sternocleidomastoid or SCM muscle The Sternocleidomastoid or SCM muscle is a superficial, bilateral two-headed muscle located in the anterior part…

Latissimus Dorsi or the Lat. muscle or the Lats Working close to the Rotator Cuff muscles and superficial back muscles…

Teres Major muscle The Teres Major muscle is not a part of the Rotator Cuff of the shoulder joint as…

Head and Neck stretch
Core and Back stretch
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