S-T-R-E-T-C-H-I-N-G...

These are the main forms of stretching. It is very important to understand the differences before deciding which is best for you and when to do them depending on your fitness level and goals. Do consult a qualified and certified personal trainer to assist you.

Static stretching is when you passively take a muscle to the point of tension by holding the stretch for at least 30 seconds. This represents the traditional form of stretching and is observed most often today. It is low force coupled with longer duration. Static stretching is used to decrease the muscle spindle activity of a tight muscle before and after activity.

Active-isolated stretching is when you use agonists (primary moving muscles) and synergists (muscles that assist prime moving muscles) to dynamically move the joint into a range of motion. Examples of this type of stretch are the active kneeling quadriceps stretch, active standing adductor stretch, active pectoral wall stretch. These stretches are good pre-activity warm-ups to use before a sports competition or high-intensity exercise as long as there are no predictable patterns of muscle imbalances. If these muscle imbalances are present then active-isolated stretching should be done AFTER self-myofascial release used to help correct muscle imbalances, reduce knots within the muscle and inhibit overactive muscles. SMR can also be used after exercise as well as before.


Dynamic stretching is the active extension of a muscle using force production and momentum to move the joint through the full range of motion. Hip swings, medicine ball rotations and walking lunges are excellent examples of this as well as prisoner squats, single-leg touchdowns and tube-walking. Dynamic stretching is very good as a warm-up before athletic activity. It is also important that you have good core stability and balance capabilities before attempting an advanced dynamic stretching program.


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