As someone that exercises, you know that stretching is important. And while it may seem obvious, performing the right stretches at the right times can improve your overall health and your exercise performance.
On the contrary, you can actually inhibit your performance (or worse, hurt yourself) by dong the wrong stretches at the wrong times. Yikes!
So, do you know what the right stretches are? And are you sure that you’re performing them at the right times?
I know that when I first started out training, I was making some serious stretching mistakes that ultimately hindered my exercise performance and embarrassingly took me years to correct. And because I don’t want you to make the same mistake, I’m going to clarify the 4 different types of stretching and when you should do them. But before we dive into that, let’s talk about the benefits of stretching and flexibility training.
Benefits of Stretching
I’ve found that the best exercise programs incorporate some degree of stretching or flexibility training. This is because the benefits you’ll receive from spending 10–15 minutes stretching on tour training days are many, including:
- Increase joint range of motion
- Improves posture
- Relieving joint stress
- Relieving mental stress
- Correcting muscular imbalances
- Improving neuromuscular efficiency
- Improving athletic performance
- Reduce likelihood of injury
- Reduce inflammation
- Reduces soreness
Read more about the benefits of stretching every day, according to Prevention.com.
As you can see, stretching is used for a variety of reasons. And once you start incorporating it into your exercise program, you’ll start to take advantage of its many benefits.
Alright, are you ready to learn what the different types of stretching are and when to do them? Cool! Let’s dive in.
4 Types of Stretching
As previously mentioned, stretching improves flexibility and has a number of great benefits. In this section you will learn about 4 different types of stretching and when to do them. :)
1. Self-Myofascial Release (SMR)
Self-what?! Don’t worry, you’re probably already familiar with this type of stretching, also known as foam rolling.
Foam rolling is a type of stretching that uses simple pressure (similar to getting a massage) to break up knots within the muscles — and fibrous tissue surrounding the muscles — to help release undesirable tension.
Typically, the best way for you to foam roll is to find a tender spot on your body and put pressure on that spot for at least 30 seconds before you continue ‘rolling’.
When should I be foam rolling?
According to the National Academy of Sports Medicine (NASM), foam rolling should be performed prior to static stretching and dynamic stretching because it improves the tissue’s ability to lengthen through the stretching activities.
Additionally, you can foam roll after you finish exercising during your cool-down.
Which body parts should I be foam rolling?
Good question! Here are the body parts I most frequently foam roll:
- Iliotibial (IT) Band
- Adductors
- Calves
- Latissimus Dorsi (Lats)
- Thoracic Spine
If you’re unsure how to perform the appropriate foam rolling stretch for each of these body parts, I recommend you talk to a doctor, fitness professional, tweet me for some help or simply do a YouTube search.
For example foam rolling stretches, click here.
2. Static Stretching
This is the type of stretching that’s most common in the health and fitness industry, and the one that you probably think of when you hear the word ‘stretching’.
Static stretching is the process of stretching a muscle to the point of tension and holding the stretch for at least 30 seconds.
When should I be statically stretching?
I would highly recommend that you perform 5–10 minutes of static stretching after your workout, and not before.
Now the truth is, you can most likely perform some static stretching prior to your workout (and see no inhibitory effects) as long as you pair it with some dynamic stretching. The only case where I would strictly advise against you performing static stretching before your workout is if you’re training for maximal strength or doing some sort of powerlifting. In either case, static stretching may hinder your performance.
And according to this article, static stretching without other dynamic warm up components is not advisable. Got it?
For example static stretches, click here.
3. Active-Isolated Stretching
Active-Isolated stretching, or active stretching, is the process of moving a joint into a range of motion for a designated number of repetitions (typically 5–10) and holding it for 1–2 seconds on each rep.
When should I be actively stretching?
NASM recommends that active-isolated stretches are most effective when performed as part of your warmup routine (before training) — which I agree with.
Note: If you’re planning on foam rolling prior to your training, incorporate some active stretching in between when you foam roll and when you train.
For example active-isolation stretches, click here.
4. Dynamic Stretching
Simply put, dynamic stretching is stretching while you’re moving.
While dynamic and active stretching are similar, the major difference is that with dynamic stretching you do not hold the stretch — you’re always dynamic, or moving. (Duh!)
While dynamic stretching doesn’t have the best bang for your buck in terms of improving flexibility, it’s a great addition to your warmup routine!
Personally, I love dynamic stretching! Especially before some heavy deadlifts and/or squats.
When should I be dynamically stretching?
As I stated in the previous sentence, dynamic stretching is great for a pre-training warmup. You could also perform dynamic stretching post-training if you choose to (but it’s not necessary there).
Putting It All Together
Alright, now that we’ve talked about 4 different types of stretches and when to do them, we need to determine what type of flexibility training protocol you should follow based on your goals.
If your goal is corrective flexibility:
You should opt for foam rolling and static stretching. Corrective flexibility is best for increasing joint range of motion and improving muscle imbalances and overall flexibility.
If your goal is active flexibility:
You should opt for foam rolling and active-isolated stretching. Active flexibility is best for increasing the range at which tissues can be stretched, improving concentric (producing force) and eccentric (reducing force) muscle capacity, and to stabilize the body in different planes of motion.
If your goal is functional flexibility:
You should opt for foam rolling and dynamic stretching. Functional flexibility is best if you’re preparing for an athletic competition or frequently engage in strength training at maximal loads or for powerlifting purposes.
Conclusion
Now that you’ve learned about 4 different types of stretching — foam rolling, static stretching, active stretching and dynamic stretching — you can begin to work them into your exercise plan.
And while it’s important you know which types of stretches to do, it’s equally important to know when to do them (and when not to)! So keep this is mind as you put together your flexibility training program.
Lastly, as a general rule of thumb and high-level overview, it makes sense to perform foam rolling, active stretching and dynamic stretching BEFORE you exercise and perform foam rolling and static stretching AFTER you exercise. Got it? :)
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