Static stretching
Static stretching is the most commonly performed stretch. It is when you stretch the muscle and hold it in tension for a period of time.
DOSAGE: for the general population, 10-30 seconds is sufficient. For older population 30-60s is needed. They should be repeated 2-4 times, after which there is no added benefit. They can be done daily or a minimum of 2-3 days a week.
- Benefits include increasing the range that the joint can go through by increasing your stretch tolerance (detailed in Part 1). The greatest change occurs with 15-30seconds of stretching after 2-4 repetitions. Doing it more than this has no additional benefits
- Research has found doing static stretching immediately before exercise reduces muscle strength and performance when running and jumping. You can minimise this by maximally tensing your muscle immediately before doing a static stretch.
Proprioceptive Neuromuscular Facilitation (PNF) stretching
The most common type of PNF stretching is the Contract-Relax technique.
TECHNIQUE:
1.While in its stretched position, contract/activate the muscle in a light-moderate strength for 3-6s
2.Relax
3.Stretch the muscle while it is relaxed for 10-30s
DOSAGE: 2-4 times a day, minimum 2-3 days a week
The benefits and disadvantages are the same as static stretching.
TIP: stretching has maximal effects after doing a warm-up through light-moderate aerobic activity (eg. Light jogging)
EXTRA FACTS:
1. stretching helps to align injured muscle fibres while it is healing
2. stretching has not be shown to be effective to prevent muscle injuries
References:
1: Page, P., 2012. Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), p.109.
2: Ferguson, B., 2014. ACSM’s guidelines for exercise testing and prescription 9th Ed. 2014. The Journal of the Canadian Chiropractic Association, 58(3), p.328.
