– This is done before your training session, preferably after a brief 3-4 minute cardiovascular warm up such as a light jog.
– Hold for 6-10 seconds and do not bounce, hold still. You often see people rocking back and forth in a stretch, this is something you should not be doing!
– Lowers the risk of injury.
There are 3 types of Prep Stretches.
– Static: Passive: External force at work / Active: Opposite muscle working to stretch.
– Dynamic: Keep you warm and moving.
– Balistic: As mentioned above these are unsafe, out of control and tear muscle fibres.
Post Workout Stretching
– These are performed after your training session.
There are 2 types of Post Workout Stretches.
– Maintenance: Hold for 10-15 seconds. Returns muscles back to their original flexibility.
– Developmental: Hold for up to 30 seconds. Stretches muscles further for added flexibility.
To increase my flexibility or a clients, Developmental stretching is obviously what one would use.
An example would be to hold a stretch for 15 seconds then stretch even further now that the muscle has loosened. This is how you increase your flexibility in a certain area. You could also do 3 periods of 10 seconds.
Prep Stretches are ideally done standing up and Post Workout Stretches on the floor, using grounded versions of the stretches for each muscle.