There are three main types of stretching: Static, Dynamic, and Ballistic. So what's the difference and when should they be utilized?
Static stretching is basically holding one position for 15-30 seconds. Bending over and touching your fingers to your toes and holding it for 30 seconds is considered a static stretch. Whereas dynamic stretching is moving your muscles through one entire range of motion in about 5-10 seconds. Ankle circles, slow lunges, neck circles, shoulder circles, etc. are all dynamic stretches. Ballistic stretching has more "bouncing," and contrary to what you've heard in the past, studies have proven it to be more effective than static stretching in some cases - you just have to be very careful doing it! NEVER stretch until it is painful - stretching should never include pain.
So when are these different stretches appropriate? There are many opinions out there about this, but these are my own, and they are based on the many things I've read and experienced myself. Generally speaking, dynamic stretching is best prior to your workout. Your muscles are cold, and going into a static stretch with cold muscles is like pulling a rubber band out of the refrigerator and stretching it out - it will most likely break. Ouch! Dynamic stretching will help warm up your joints prior to your workout.
Once your workout is over, shoot for some static stretching and feel free to add in some ballistic stretching too. Do this within 10 minutes of finishing your workout when your muscles are warm. Again - stretch to a a small amount of discomfort, but NO PAIN.
Stretching is extremely important. It will help increase your flexibility, which will increase your performance and strength. It's a major part of working out and should not be taken lightly. If you have enough time to workout, you have enough time to include stretching in your routine as well.
Happy stretching!
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