Different Types of Stretching
There are different types of stretching and can be distinguished by the way is made or the end sought.
Depending on how they are made
Dynamic Stretching: Also called as ballistic or rapid kinetic and exercises correspond to swings, jumps, bounces smoothly, where through repetitive contractions of the muscles called agonists are generated stretching of muscles called antagonists. With this type of stretching improves dynamic flexibility.
Is recommended after a static stretch. However, there are most recommended because it can produce both strains and breaks as they run the risk of triggering the so-called stretch reflex stretch that muscle is a defense to protect the glass fibers, when performing a lift abruptly. Thus, the muscle actually end up shorter and do not get the desired effect.
Static Stretching: They stretch a specific muscle but passively and done until a maximum posción, holding the position for a time that can range from 6 to 60 seconds. The main characteristics of this type of stretching is that there is no antagonistic muscle work and energy expenditure is much less than dynamic stretches.
Being slow exercise inhibits the stretch reflex that is that when the muscle is stretched there is a response from the spinal cord resulting in muscle contraction, but if kept for more than 6 seconds are unable to obtain relaxation. Moreover this kind of stretching increases circulation and metabolism, causing no pain or no divorce.
According to the aim pursued, Using this criterion we can define four types of stretching:
Preparation and Maintenance: It aims at maintaining elasticity, thus preparing the muscles for the completion of the effort. Taking as characteristics that can be static medium intensity and a duration of 12 to 15 seconds or dynamic exercises conducted jointly with specific coordination of each sport, with a duration of 10 to 20 minutes.
Training and Enhancement: They aim to improve elasticity and amplitude. Are characterized as static with an average intensity / long duration strong and 30 seconds. They are part of the training, not warming.
Recovery: They are designed to muscle relaxation, increased circulation, remove products of metabolism, normalize hyper and prevent contractures caused by exhaustion. They are of medium intensity / low and medium duration.
Rehabilitation: Its purpose is to cover the deficit in flexibility and mobility after suffering injuries. Depending on the cause, if such as muscle contractures, should be static, with average intensity / high and of long duration. If change is the shortening of ligaments and tendons, is made by adding to these static passive gliding movements and traction.
There are a variety of types of stretching and often have different names, but more important to keep in mind is that not all recommended for fitness sessions.