What
is Stretching?
Assisted stretching offers
an advanced form of flexibility training that involves
both the stretching and contraction of the muscle group
being targeted.
Types of Stretching
Static stretching is the most widely used form of individual
stretching, forming the basis of exercises such as a yoga.
Ballistic stretching (e.g. when bouncing to touch your
toes) is not to be recommended.
Passive Stretching
The individual makes no contribution, as the therapist
provides an external force to assist the muscle to its
fullest range of motion, sustaining the stretch for 30-60
seconds, taking into consideration the client's pain threshold
and the feeling of muscle limitations.
Typically integrated into a massage session, and used
in the rehabilitation of injury and persons with paralysis.
Relaxed stretching is also very good for "cooling
down" after a workout and helps reduce post-workout
muscle fatigue, and soreness.
Proprioceptive
Neuromuscular Facilitation (PNF) Stretching
Originally developed to rehabilitate stroke victims, PNF
stretching increases flexibility and range of motion through
a combination of passive and active stretching, using
the practitioner as a force of resistance.
Typically, the muscle in focus will be elongated almost
to its limit, with the stretch held for 6-7 seconds, followed
by a 2-3 second relax, when the pressure is reapplied,
thus stretching the muscle even further. The whole process
is completed 3-5 times, until maximum stretch has been
reached. PNF stretching is not recommended for those whose
bones are still growing, and should not be repeated within
a 36 hour period.
Active Isolated
Stretching
A technique developed by Aaron Mattes, this technique
uses active movement and the theory of reciprocal inhibition
to achieve greater flexibility. The muscle being focused
upon will be lengthened to its maximum stretch, then intensified
for 1-2 seconds, then returned to the limb starting point
- a sequence repeated 8-10 times. This technique improves
range of motion, increases and retains flexibility, and
strengthens and balances the muscular skeletal system.
Let
me see what a typical session involves
