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The four major types of stretches are static, proprioceptive neuromuscular facilitation (PNF), ballistic, and dynamic. The static stretch is used most often. In static stretching, one stretches a particular muscle or group of muscles by slowly moving the bodystretching-strap part into position and then holding the stretch for a set time. Since the static stretch begins with a relaxed muscle and then applies the stretch slowly, static stretching does not activate the stretch reflex (the knee jerk seen when the tendon is tapped with a mallet). Activation of the stretch reflex causes the stretched muscle to contract instead of elongate. This contraction of the muscle is directly opposite of the intent of the exercise. PNF stretching refers to a stretching technique in which a fully contracted muscle is stretched by moving a limb through the joint’s range of motion. After moving through the complete range of motion, the muscle is relaxed and rested before resuming the procedure. The combination of muscle contraction and stretching serves to relax the muscles used to maintain muscle tone. This relaxation allows for increased flexibility by “quieting” the internal forces in both the muscles that assist and the ones that oppose the movement of the joint in the desired direction. Ballistic stretching uses muscle contractions to force muscle elongation through bobbing movements where there is no pause at any point in the movement. Although the bobbing movement quickly elongates the muscle with each repetition, the bobbing also activates the stretch reflex (or knee jerk) response.

Since the stretch reflex stimulates the muscle groups to contract after the stretch is finished, ballistic stretching is usually discouraged. Dynamic stretching refers to the stretching that occurs while performing sport-specific movements. Dynamic stretching is similar to ballistic stretching in that both use fast body movements to cause muscle stretch, but dynamic stretching does not employ bouncing or bobbing. Additionally, dynamic stretching uses only the muscle actions specific to a sport. Practically speaking, dynamic stretching is similar to performing a sport-specific warm-up (that is, performing the movements required for the activity but at a lower intensity).

Benefits of Stretching
The following are several chronic training benefits gained from using a regular stretching program:

- Improved flexibility, stamina (muscular endurance), and muscular strength. The degree of benefit depends on how much stress is put on the muscle. Medium or heavy stretches are recommended. You can do this by building up to doing long stretches of high intensity (see the next section for a detailed explanation of light, medium, and heavy stretching).
- Reduced muscle soreness, aches, and pains. Use only very light stretches if muscle soreness prevails.
- Improved flexibility with the use of static or PNF stretches. Medium or heavy stretches are recommended.
- Good muscular and joint mobility.
- More efficient muscular movements and fluidity of motion.
- Greater ability to exert maximum force through a wider range of motion.
- Prevention of some lower back problems.
- Improved appearance and self-image.
- Improved body alignment and posture.
- Better warm-up and cool-down in an exercise session.
General Recommendations
- Try to include all the major muscle groups in any stretching program.
- Do at least two different stretches for each joint movement.
- Before any physical activity, use light stretches as part of the warm-up.
- After an exercise routine, cool down with medium-intensity stretches.
- If muscles are sore after exercising, use only light stretches two or three times with a 5- to 10-second hold for each stretch performed.
- If muscle soreness persists for several days, continue using light stretches two or three times with a 5- to 10-second hold for each stretch performed.
- The majority of the stretches should be static.

The following programs can be prescribed for anyone who is interested in improving flexibility, strength, and strength endurance. To make changes to any of these areas, you need to be involved in a regular stretching program, preferably as a daily routine or as close to that as possible. Changes will not come in a day or two but rather after a dedicated effort of several weeks. You can incorporate these programs with or without any other kind of exercise routine. According to the latest research, heavy stretching, even without any other exercise activity, can bring about changes in flexibility, strength, and muscular endurance.
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As in any other exercise program, progression is an integral part of a successful stretching program. The stretching progression should be gradual, going from a lighter load with less time spent on each stretch to a heavier load with more time spent on each stretch. For the programs outlined in this introduction, you should begin with the initial program, or level I, and then progress through to level V. However, you may customize this program according to your current level of experience and flexibility. Generally, working through each level at the recommended speed will result in meaningful and consistent workouts. After such workouts, you will find improved flexibility in the muscles you worked as well as the satisfaction of having done something beneficial. Intensity is always a critical factor when you want changes and improvements to come from an exercise program. In a stretching routine, intensity is controlled by the amount of pain associated with the stretch. Using a pain scale from 0 to 10, initial pain is light (scale of 1 to 3) and usually dissipates as the time of stretching is extended. Light stretching occurs when you stretch a particular muscle group only to a point where you feel the stretch with an associated light pain. Moderate stretching (scale of 4 to 6) occurs when you start to feel increased, or “medium,” pain in the muscle you’re stretching. In heavy stretching (scale of 7 to 10), you will initially experience a moderate to heavy pain at the start of the stretch, but this pain slowly dissipates as stretching continues. Research studies have shown that heavier stretches rather than lighter stretches provide greater improvements in flexibility and strength. Thus, you are the key to your own success, and how well you are able to monitor stretch intensity and tolerate the pain level determines how quick and large the improvements will be.

Recommended Programs
The following programs are specific stretching recommendations and are based on your initial flexibility. In addition to following the programs listed, you should follow the general recommendations listed previously. Stay on each level for two to four weeks before going to the next level.

Level I

• Hold the stretching position for 5 to 10 seconds.
• Rest for 5 to 10 seconds between each stretch.
• Repeat each stretch two times.
• Use an intensity level on the scale from 1 to 3, with light pain.
• Duration is 15 to 20 minutes each session.
• Stretch two or three times per week.

 

Level II

• Hold the stretching position for 10 to 15 seconds.
• Rest for 10 to 15 seconds between each stretch.
• Repeat each stretch three times.
• Use an intensity level on the scale from 2 to 4, with light to moderatepain, one or two times per week.
• Use an intensity level on the scale from 1 to 2, one or two times per week.
• Duration is 20 to 30 minutes each session.
• Stretch three or four times per week.


Level III

• Hold the stretching position for 15 to 20 seconds.
• Rest for 15 to 20 seconds between each stretch.
• Repeat each stretch four times.
• Use an intensity level on the scale from 4 to 6, with moderate pain, two orthree times per week.
• Use an intensity level on the scale from 1 to 4, two or three times perweek.
• Duration is 30 to 40 minutes each session.
• Stretch four or five times per week.


Level IV

• Hold the stretching position for 20 to 25 seconds.
• Rest for 20 to 25 seconds between each stretch.
• Repeat each stretch five times.
• Use an intensity level on the scale from 6 to 8, with moderate to heavypain, two or three times per week.
• Use an intensity level on the scale from 1 to 6, two or three times perweek.
• Duration is 40 to 50 minutes each session.
• Stretch four or five times per week.


Level V

• Hold the stretching position for 25 to 30 seconds.
• Rest for 25 to 30 seconds between each stretch.
• Repeat each stretch five or six times.
• Use an intensity level on the scale from 8 to 10, with heavy pain, two orthree times per week.
• Use an intensity level on the scale from 1 to 8, two or three times perweek.
• Duration is 50 to 60 minutes each session.
• Stretch four or five times per week.

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Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regime, it is advisible to seek the advice of a licensed healthcare professional.

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