What are the Different Types of Stretching?

Since stretching the muscles can help reduce the risk of injuries by increasing the flexibility and range of motion, stretching should be incorporated into your exercise program. There are four types of stretching – active stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching, which involves table stretching.

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Four Different Types of Stretching

Active Stretching

This technique adopts and holds a pose while exclusively utilizing the muscles within the group that’s being targeted. For instance, flexing the ankle back and forth involves the use of the calf muscles as they hold the toes in a pointed position and as the toes are being raised toward the shin. The muscles are performing opposing functions as one is being lengthened, and the other one is being contracted. 

Passive Stretching

This type of stretching is excellent for enhancing your balance, as well as your flexibility by holding a position or a pose with gravity or by hand. As a specific force is reaching the outer limits of your range of motion, the target muscle is being lengthened. For example, hamstring stretches involve bending at your waist to touch your toes and holding that pose for over 30 seconds before you do a deeper stretch. 

Dynamic Stretching 

These are lively stretches that rely on momentum to flow through repeated movements. An example is doing a hamstring stretch where your leg is swung upward in a kick through its range of motion. With each pass, a gradual progression in height is being reached.  

PNF Stretching

This refers to a set of techniques that involve table stretching and the help of a certified stretch therapist. PNF stretching promotes the restoration of a weakened or injured muscle as resistance is provided while keeping everything in place. As the contraction is released, the stretch pose is being held in place for about 20 to 30 seconds and another 30 to 40 seconds for the muscles to relax completely.

how is table stretching different from regular stretching?

Curious About Table Stretching?

Discover the benefits of table stretching by booking a free 30-minute stretch at Stretch Zone today!