Types of stretches

Go farther with flexibility    Camille Roberge                                                                                                            

 

Static stretching:

   

   The subject puts himself in a position where the chosen joint is in extension and keeps it held in that position for ten seconds. Below I show the position for stretching the hip flexors. After holding the position for ten seconds, relax and repeat the exercise pulling a little bit more. Then relax and to it a third and final time. It’s quite simple. (If one holds the stretch for longer, or repeats it more times in a row, the results will be no better)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PNF stretching:

 

   PNF stretching requires a partner. The partner holds the joint in a position where it is in extension, at the limit of comfort. Below I show the position for the hip flexors. The subject then has to contract the muscles for six seconds with the partner resisting. In the case of hip flexors, the subject tries to bring his leg to the floor, while the partner tries to prevent this.  Then the subject relaxes after the six seconds, which is when the stretching can occur. The partner then holds the joint in a more extended position, at a new limit of comfort. The exercise is repeated two more times. (If one holds the stretch for longer, or repeats it more times in a row, the results will be no better)