Stretching can influence your life in a few different ways in the gym and outside of the gym. Now you could hear from one person you should always stretch and then the other could tell you only to stretch at a given time so how can we tell which is right and which is wrong? Well there are a couple different stretching variations believe it or not but for today I will go over static stretching, dynamic stretching, PNF stretching, and as a bit of a bonus I will include intra-set stretching as well. Stretching can become a key role in your life not only because it helps you become more mobile but it can actually help with your strength as well if preformed properly. With each variation I will discuss what each are, what makes them different compared to the others, and when could you incorporate something like this into your lifestyle.
Static Stretching
Static stretching is the variation where you hold the stretch for a period of time normally in a range of 10-30 seconds. This is probable the most common type of stretching since it's a great way to improve overall flexibility. Static stretching is different compared to the rest because of the fact that you are holding a position for a longer amount of time (ex. stretching out your hamstrings by reaching for your toes) and you would hold the bottom position and count to somewhere between 10-30 seconds opposed to the other stretching techniques you may only hold them for a shorter period of time. Before you start preforming static stretching before a workout there are somethings to keep in mind. For instance, when you are working a muscle you are contracting it meaning you are shortening it. Now if you are preforming static stretching before or even during your workout you can actually end up working against yourself because one minute you are shortening the muscle from the contraction yet you are stretching it out. Don't get me wrong you may want to stretch it out but save it for after the workout. That is why I would recommend a more ideal time to preform static stretching would be after a workout or on a rest/ active rest day.
Dynamic Stretching
Dynamic stretching is performed by moving through a range of motion repeatedly. In a way you can think of it as going in and out of a stretch continuously for a couple of times, its common to preform this as though it is an exercise and you preform 10-12 reps. For some this may sound like the old stretching techniques I'm sure we all did in gym class where we do the bouncing toe touches, if that is what you are thinking you are on the right track however it is slightly different. That bouncing stretch some may have preformed can be referred to as ballistic stretching but when you compare it to dynamic its not as controlled, deliberate, or smooth. Each technique have their benefits you could get away with doing a combination of both but focus on the movement and make sure you have proper form. Some research has been show that dynamic stretching is beneficial in improving range of motion for function movements, daily living, and sports. Since this is slightly different compared to static stretching I personally preform some dynamic stretching on my leg day briefly after a 5-10min warm up just to prevent pulling anything, then preform static stretching at the end so Im able to walk tomorrow after a brutal leg workout. Like I mentioned before, be aware of stretching before a workout because you do not want to over stretch!
PNF Stretching
PNF stretching stands for proprioceptive neuromuscular facilitation. Makes sense right? Well an easier definition is it stands for active assisted stretching. PNF is a great stretching technique to help increase your ROM (range of motion) and can actually work more than ballistic and static stretching. This is the type of stretching you may see someone laying on their back with their leg on someones shoulder who is then helping stretch their hamstring slightly further than what they may have been able to do on their own. This can be done in a few different ways but the common way to do this is to do a 10 seconds stretch, 6 second contraction, and 30 second stretch. PNF stretching works because the isometric contraction activates the GTO (Golgi Tendon Organs- sensory receptors found within the muscle tendons. GTO's respond to changes in muscle tension and provides feedback to the brain to regulate muscle force) allowing the muscle to lengthen and experince a greater stretch.
Intraset Stretching
Intraset stretching is slightly different compared to the rest because it can actually be considered a training technique instead. The way it works is it increases the muscle tension during an exercise which leads to more damage which increases the cell swelling response in the muscle (also considered the "pump"). Combined this will help promote muscle growth. A great example on how to incorporate this technique into your training is calf raises on the leg press machine. First preform a set and once you are done instead of letting the weight down allow the weight you're lifting to put the muscle on a stretch. Hold this stretch for 10-20 seconds, drop the weight and preform another set right after. The reason why this works so well is because when you get a pump the tissue around the muscle stretches so if you combine that stress with added tension of holding a weight at a stretched position the muscle will go through a large amount of damage. Next time if you plan on hitting calves go to the leg press machine, preform 10 reps with a 10 second hold after. Try and do this for 3 sets back to back and trust me when I say you will feel the burn!
"Every champion was once a contender that refused to give up"- Rocky Balboa
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