Page 34 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

2.2 → TYPES OF FLEXIBILITY TRAINING
STATIC: This type of stretching involves extending the muscle (and other body tissues) to the end of its range of motion to the point of a stretching sen- sation. Because of the quality of the movement in static stretching (slow, at rest) we can obtain a greater muscular relaxation, which, in some cases, could increase blood flow to the muscle and reduce pain.
ACTIVE STRETCHING (also known as static-active stretching): when we hold a position using the strength of the antagonistic muscles and without any external assistance. Some yoga positions are a good example of this type of stretching. While active stretching could be more challenging because of fatigue, there is a decreased risk of injury because we are controlling the stretch using our own strength.
PASSIVE STRETCHING (also known as static-passive stretching): when we hold a position using an external force to help the muscle and ligaments stretch (some examples include using body weight, partner stretching, stretch- ing against a wall, resistance bands, etc.). This type of stretch is generally used when the muscles are too weak or stiff to be able to perform active stretching on them.
ISOMETRIC STRETCHING: this type of static stretching is considered when we hold a position in which the muscles we want to stretch resist through an isometric contraction. Muscle length remains unchanged, but the tension and stretching in the muscle fibers promote strength and stability. This type of stretching is easier to perform with a partner.
DYNAMIC: This stretching technique involves an active and controlled movement of the extremities to reach the maximum range of motion and flexi- bility without forcing a body part past its normal range of movement. This kind of stretching can greatly improve range of motion and can increase strength and flexibility to a greater degree when compared to static stretching.
BALLISTIC: This kind of stretching is similar to dynamic stretching but uses fast bouncing and rebounding movements to force muscular limits beyond their normal range of motion. It is mostly used by professional athletes to improve muscle, tendon, and tissue stability, flexibility, and strength. This type of stretch- ing should be used with great caution since it can very easily lead to injury.
PNF (proprioceptive neuromuscular facilitation): This stretch- ing technique is a combination of static and isometric stretching. We start with a static stretch, followed by an isometric contraction against resistance while holding this stretching position, and then we relax the muscle and passively stretch the muscle, increasing its range of motion. PNF stretching is considered one of the fastest and most effective methods to increase static-passive flexi- bility.
CH. 2. FLEXIBILITY
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