There is a lot of confusion about the need for, and the efficacy of, stretching. So let’s clarify and define each type so you can understand what’s appropriate for you.
Making Stretching easy to understand
Stretching falls into two categories; Relaxed and Active. Every form of training falls into these to categories and we have added four subcategories, or Phases, to explain the purpose, focus and intent of every form of stretching.
Relaxed
Reduce neuromuscular connections
Phase 1 Passive (Static)
Relaxed Passive (Static) stretching can be done at any time of day or night. It is ideal for regular body maintenance and incorporates full body stretching or stretches that target specific areas of tightness that need to be addressed to loosen muscles and fascia, to ease pain or discomfort.
This form of stretching must be done in a gentle and focused manner since the muscles may not be “warmed up,” so breathing and paying close attention to the tension within the muscles and fascial planes are paramount for this category of stretching.
It has been scientifically proven that deep breathing and passive stretching detach excessive dendrite connections between the neurons of the brain. This is the secret behind the success of the mind and body connectivity of Yoga and why people feel more relaxed and less anxious when after a slow flow class. This type of stretching triggers the Parasympathetic Nervous System via the Vagus nerve, allowing the body to “rest and digest,” lowering the heart rate, breath and blood pressure, enabling the body to relax.
This type of stretch is a great tool you can utilize for changing your body’s reaction to stress and anxiety that have become so prevalent in today’s modern lifestyle.It has been scientifically proven that deep breathing and passive stretching detach excessive dendrite connections between the neurons of the brain.
This is the secret behind the success of the mind and body connectivity of Yoga and why people feel more relaxed and less anxious when after a slow flow class. This type of stretching triggers the Parasympathetic Nervous System via the Vagus nerve, allowing the body to “rest and digest,” lowering the heart rate, breath and blood pressure, enabling the body to relax.
This type of stretching triggers the Parasympathetic Nervous System via the Vagus nerve, allowing the body to “rest and digest,” lowering the heart rate, breath and blood pressure, enabling the body to relax.
The timing and tempo of this stretch can vary. A general standard for this type of stretching is three deep breath repetitions. Taking a deep breath in, exhale as you reach into the stretch, holding the elongated position for 10 to 30 seconds, to the point that is tight, BUT not painful and repeat this pattern two more times.
Phase 2 Post-Performance
Relaxed Post-Performance stretching is very similar to simple Passive stretching except for the fact that the practitioner can really take advantage of the increased blood flow in the muscles and the fatigue of the muscles themselves to achieve better elongation and relaxation results. Myofascial release is great technique that involves applying gentle sustained pressure on the myofascial tissue, specifically trigger points, to relieve pain, tension and adhesions . Tools such as foam rollers, massage balls, and massage guns are often used to facilitate release.
Post-performance recovery optimizes the length, pliability and plasticity of the muscle and fascial planes because after intense activation the muscles and fascia will be sliding smoothly across each other’s surfaces with optimal blood flow between the two.
Intense performance conditions tend to highlight and draw out weaknesses and tightness’s within the body, so post-performance stretching can really target those specific areas to ensure that they will perform better and hold up longer in future activities.
Since the breathing and heart rate are still elevated during this category of stretching, the practitioner must focus more on slowing and controlling the breath as the stretch drops deeper and the muscles elongate and at the max point simply focus on slowing their breath even more.
Active
Engage neuromuscular connections
Phase 3 Pre-performance (Dynamic)
Before you exercise or perform, you need to warm up your body in a way that enhances your performance. Passive stretching, which involves holding a position for a long time, is not a good choice. It can reduce the connection between your brain and your body, and make you less responsive and agile.
Instead, you should do dynamic stretching, which involves moving your body through its full range of motion in a smooth and rhythmic way. Dynamic stretching can increase your mobility, coordination, balance and blood circulation. It can also activate your nervous system and get your body ready for the specific movements you will do in your exercise or performance.
Phase 4 Restorative (PNF) and (AIS)
This style of stretching is focused more on its healing and regenerative properties. PNF (proprioceptive neuromuscular facilitation) actively connects the brain to the muscles and fascia of the body. PNF basically means to “flex against the stretch”. So as a muscle elongates and stretches a contraction is added, forcing the soft tissue connections within the muscles, and the sliding connectivity between the muscles and fascia, to release even more than normal.
Active Isometric Stretching (AIS) flexes the agonist muscle to the tight muscle triggering a reflex that relaxes the tight muscle. This type of stretching is done by contracting your opposing muscle group while holding a stretch position. For example, if you are stretching your hamstrings, you would contract your quadriceps. AIS can improve your flexibility, joint stability and a generate the physiological restoration of your superficial and deep fascial planes.
The breathing is done in concert with the pain-threshold of a given stretch or movement and the escalating discomfort within the muscle or movement. This information is used to guide the practitioner into the depth and duration of the stretch and when to flex against the stretch. Breathing, timing, tempo and tension are all used to regulate the progression.
Stretching On Demand
Our On Demand Video Library has hundreds of stretches for every part of your body. There are 5, 10 and 15 minute stretches, full body routines, sport specific and injury focused stretches. Our Stretch Education section teaches you about your body and the benefits stretching has to fight stress and anxiety.