There are two main types of stretches, which can be further divided into sub-stretches, here they are.
Static Stretches
Static stretches basically means stretching without movement. When performing static stretches you will be stationary, in a fixed position, for a specific amount of time. Below are five types of static stretches.
1. Static Stretching
Static stretching is when you place certain muscle groups under tension by placing your body into a particular position. The agonist and antagonist at first are relaxed, then slowly and carefully the body is moved to increase the tension of the muscle being stretched. Once this point has been reached, the stretch is then held and maintained to allow time for the muscle to increase in length.
These are normally held for at least 20 seconds. I would say that an optimal time would be 30-40 seconds. Static stretching is safe with limited risk of injury which is why it is good for beginners.
2. Active Stretching
Active stretching may sound like there is going to movement involved, but no, you will still remain still when performing these. Active stretching requires you to only use the strength of the opposing muscles (antagonists) to make the stretch. When contracting the opposing muscles, the stretched muscle is helped to relax.
This sort of stretching is good for rehabilitation and is good to do before progressing to dynamic. These stretches are normally held for less time because they are more difficult to hold but I would say to aim for 20-30 seconds.
3. Passive Stretching
Passive (or assisted) stretching is just the same as static stretching except that instead of doing the stretches on your own - you have someone to help further stretch the muscle. This puts you at slightly more risk as there will be a greater force acting on the targeted muscle groups, and also you will be relying on your partners movements to be careful. If your partner is too quick with their actions, or to jerky and bouncy, you could be injured. So choose your partner with care, advisably someone who stretches or knows the risk of incorrect passive stretching - remember it is your partner's responsibility for the safety of your muscles and joints when performing these stretches.
4. PNF Stretching
The next type of static stretch is PNF (proprioceptive neuromuscular facilitation) stretching. PNF stretching was originally developed for rehabilitation purposes, and is good for doing so. It is an advanced type of flexibility training, involving both the stretching and contracting of a muscle group that is being targeted. There are different variations and terms for PNF stretching, but all hold the same principle.
5. Isometric Stretching
Isometric is a type of stretching that places a high amount of tension on the targeted muscles, and are also held for a longer period of time. It is not recommended that isometric stretching is done too frequently, some of these recommendations advise you to only perform 1 isometric stretch per muscle group in a session, and not including them in a session everyday.
As these types of stretches place a high demand on the muscles, it is not recommended that children or adolescents incorporate these into a routine, whose bodies are still growing and developing.
Dynamic Stretches
Dynamic stretches are another type of stretching (like static stretches) and basically are stretches that are performed with movement. For example, the individual incorporates swinging or bouncing motions to improve their flexibility and range of movement. Here are four different types of dynamic stretching.
1. Ballistic stretching
This is an old and outdated type of stretching that includes fast, rapid swinging, bouncing, and rebounding movements to drive the body past its normal range of movement. It's not a type of stretching you see often, the reason being that the risks associated with ballistic stretching definitely outweigh the benefits. For example: ballistic stretching can cause muscles to tighten by repeatedly causing the stretch, as well as not giving the muscles time to adapt to the newly stretched position.
2. Dynamic Stretching
Dynamic stretching is stretching using controlled movement with soft swinging or bouncing motions, unlike ballistic stretching. It incorporates the soft bouncing or swinging motion so that the body can get to its limit of range of movement for a particular body part. It is not to be confused with ballistic stretching. Dynamic stretching is purposeful, slow and gentle. Over time these stretches will need to be preformed at a faster pace, however that should not mean that your movements become extreme or uncontrollable.
When performing dynamic stretching, the body should never be forced past its range movement, unlike ballistic stretching.
3. Active Isolated Stretching
Active isolated (AI) stretching is a newer form of stretching developed by Aaron L. Mattes, referred to as the "Mattes Method".
The order of AI stretching is as follows: - After choosing the muscle group that you would like to stretch, assume the starting position.
- Contract the opposing muscle group
- Move into the stretch smoothly and quickly
- Hold for 1-2 seconds and then release the stretch. Repeat 5-10 times.
This stretch has benefits mainly for professional or well-conditioned athletes. It works by contracting the antagonists (opposing muscle group), forcing the stretched muscle to relax.
Even though it is only held for 2 seconds or less, the stretch reflex activates within three-hundredth of a second, so it does still stretch the muscle.
4. Resistance Stretching and Loaded stretching
Both of these are forms of dynamic stretching that stretch and contract at the same time when being performed. Resistance stretching and loading stretching are also about strengthening the targeted muscles as well as stretching them. They stretch a muscle group through its entire range of movement.
These are beneficial stretching, however is recommended that only the well-conditioned or professional athlete should incorporate into their stretching routine because of the high demand on the body