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stretch by using only the tension in the 2. Static Stretching Method: In this method,
muscle stretched while remaining in a the muscle is stretched to its maximum
static position, i.e., sitting, standing and limit and then released slowly to return
lying. Examples include biceps strengths, to its initial position. The duration of
shoulder stretches and side bend. stretching varies as per the requirement
— —Dynamic Flexibility: It is the ability to of the individual. For cooking down, a
perform a range of motion in a joint while duration of 10 seconds is applied and for
the body is in motion i.e., running, jumping, flexibility stretches, 30 seconds are enough.
kicking, etc. Its examples include arm
swings, joint rotation and neck mobility.

Stretching exercises
Dynamic flexibility
3. Dynamic Stretching Method: This method
methods of improving flexibility uses active muscular movement that
brings about stretching but is not held in
The following methods are used to improve the end position. This takes soft tissues to
flexibility:
their maximum lengths and after a short
1. Ballistic Method: In the ballistic method, pause of 3 to 5 seconds the stretched
the movement is done with rhythmic muscle contracts and apply a force in
swinging in the maximum range that can the lengthened position. The movement
be acquired. The engaged joint is stretched should begin at half speed repetitively for
with a swing, keeping the count in mind. a couple of times. It should be followed by
At each count, the joint is stretched to full speed after that.
the maximum limit and then flexed. An 4. Post-isometric Stretch: This method works
individual should perform warming up to on the Proprioceptive, Neuromuscular
avoid overstretching.
Facilitation (PNF) technique. It raises the
active and passive range of motion and
improves performance. This muscle is first
contracted maximally for 6 to 8 seconds
and then stretched to its maximal limit.
In the final position, the body should stay
for 8 to 10 seconds. For better results, the
exercise should be done 4 to 8 times daily.
An alternative routine that may be used in
post biometric stretch is given below:
— —Move into the stretch position to experience
the sensation of stretch.
Ballistic Method of stretching — —Another partner may also help in holding

Psychology and Sports 11