Dream Believe TRI Coaching and Clinics

Get Your Stretch On Part II

Posted on Feb 7, 2011 by Kim Dunker Reistad   |  

After your workout, it is important to allow enough time for a proper cool down and appropriate stretching. Stretching gives us better range of motion, allows our worked muscles to become more balanced within our body mechanics, and proper post workout stretching just feels good!

Passive Stretching

Passive Stretching is a form of stretching where you hold a stretch by using some other body part to hold the stretch. For example holding your leg in the air and using your hand to hold your leg.  This type of stretching is also referred to as a relaxing type of stretch. It is great at the end of a workout to help prevent with soreness.

Active Stretching

Active Stretching is similar to static stretching, however, in this stretch you get to position of the stretch and then you hold the stretch using the strength of the agonist muscle. For example, if you hold your leg up to stretch and hold it there by using your agonist muscle to hold. Yoga is a form of exercise that uses a lot of active stretching.

Isometric Stretching

Isometric Stretching involves resistance of muscle groups through tensing of the stretched muscles. This type of stretching is great in developing strength in the muscles you are tensing. It also helps develop an active flexibility.  My favorite isometric stretch for my pectorals is clasping my hands behind and then lights resisting my hands against one another, allowing me to open up my chest muscles.

PNF Stretching

PNF Stretching, also known as Prioprioceptive Neuromuscular Facilitation, is a technique that uses both passive stretching and isometric stretching to achieve the end state goal. PNF stretching more than often requires a partner who can provide an isometric resistance to attain the desired stretch. The partner applies a light resistance against the individual stretching, the stretcher gently applies pressure back for 7-15 seconds and then relaxes. This can repeated 2-3 times. My favorite is lifting my leg in the air and my partner applying light resistance against my leg, I use my hamstring muscle to press into their hands and then release after 7-15 seconds.  It is imperative to have good communication with the person helping you stretch.

Build in an extra 5-10 minutes pre and post workout to get your stretch on, your body will be appreciative of it!

Tune in soon for more detailed examples of each of the different types of stretching.

To enlarge photos, click on the image

PNF Stretching - An example of partner stretching, focusing on the hamstring

Active Stretching - The warrior 2 yoga pose

Static Stretching - Stretching your triceps muscle