Definition of Muscle Stretching

Stretching is an important part of fitness training and exercise. Stretching before a workout is thought to reduce your risk of injury by preparing your muscles for the activity to follow while stretching after exercise helps restore your muscles to their natural resting length. Regular stretching increases your flexibility, the range of movement at a joint or joints. There are different types of stretching, each of which is defined differently.

General Stretching

• Stretching a muscle involves pulling the ends of the muscle, called the origin and insertion, further apart. These two ends are attached to bones on opposite sides of a joint or joints. Muscles that cross only one joint are called uniaxial, while muscles that cross two joints are called biaxial. By purposely extending a joint or joints, the two ends of the muscle are pulled away from each other and a stretch occurs. Take care to avoid overextending a joint or muscle, as this can lead to injury. Always work within your personal comfort level, and never force a stretch.

Static Stretching

• Static stretching, as the name suggests, involves little or no movement. This type of stretch works to maintain or improve your current level of flexibility; people generally include them as part of a cool-down after a workout. Static stretches involve extending your muscles and holding the stretched position, called the point of bind, for the desired time. To maintain your current level of flexibility, hold the stretch for 10 to 15 seconds. To improve flexibility, hold the stretch for 30 or more seconds. Static stretches can be passive or active. Passive stretches use an external force, such as a rope or training partner, to achieve the desired stretch; active stretches result from your own efforts.

Dynamic Stretching

• Static stretches promote muscle relaxation and also can cause your heart rate to drop. For these reasons, they are not considered suitable for most warmups. Instead, warmups usually include dynamic stretching, which involves gentle, rhythmic movements that take your muscles through a wide range of movement to prepare them for the more vigorous activities to follow. Examples of dynamic stretches include lunges with a twist, soccer leg swings and horizontal and vertical arm presses. Dynamic stretches keep your heart rate elevated and fire up your muscles so you are better able to work out safely.

Ballistic Stretching

• Ballistic stretching is an advanced method not normally recommended for general exercisers. A ballistic stretch is similar to a dynamic stretch but is performed with a much faster speed of movement. Ballistic stretching has an increased risk of injury, but because some sports involve very fast, wide range movements, this kind of stretching is a necessary evil for some athletes. Hurdlers, kick boxers and football kickers may benefit from ballistic stretching, whereas recreational exercisers would not. Ballistic stretches -- for example, fast, high kicks to the front or flinging your arms backward at shoulder-height -- should be performed only after a lengthy warmup that includes pulse-raising activities and progressively challenging dynamic stretches.