There are actually a lot of different ways to stretch your muscles. By adding some variety into your stretching routine, you may be able to spice it up enough to keep it interesting and find it a more vital part of your work out. Stretching can be divided up into a few broad categories such as passive or active. It can also be divided into the categories of ballistic and static stretching.
Ballistic Stretching
This type of stretching is done using rapid, bouncing movements. These force the target muscles to elongate. Many people do not recommend this type of stretching due to the shortening effect it may end up having on the muscle as compared to a static stretch.
Static Stretching
When performing a static stretch, the muscle is lengthened though slow movement and then held in a comfortable range for up to half a minute. As the position is held, the “stretching feeling” reduces and the athlete can move into a deeper position and hold again. This type of stretch can be done either actively or passively.
Passive Stretching
Also known as “buddy stretching,” the stretcher engages a partner to move the limb into the stretching position. This can be either with a ballistic or static type of stretch. This type is often used to increase the extreme ranges of motion. However, if done carelessly, passive stretching can put one at the risk of injury because the person engaging the stretch is not the one feeling the sensation. Communication is key.
Active Stretching
Active stretching is when the stretcher does the work of moving the limb into the stretching position. Active, static stretching is the most familiar type of stretching seen in gyms today. There is also a combination of active and “buddy stretching” known as active-assisted stretching where the partner held to add resistance to the range of motion.
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