A Flexible Athlete is a Better Athlete: Different Techniques for Stretching
August 10th, 2008 by Patrick KistnerHow many of you have seen athletes hunched over holding a stretch or bouncing a stretch repeatedly to warm-up? The main focus of this article is to give you, the athlete, a general understanding of stretching. But also talk about a newly advanced technique which may be taking a front seat to our common stretches. There are three main forms of stretching that the majority of the athletic world uses today which include static, ballistic, and PNF stretching. What is PNF you say? PNF is also known as Proprioceptive Neuromuscular Facilitation.
Ballistic Stretching focuses around using a rapid, bouncing motion with a high force to increase muscle elasticity. However effective it can be for some people, ballistic stretching is not recommended for daily use and can actually increase the risk of muscle injury and soreness. Using the bouncing motion, it actually activates the spindle reflex, which is counterproductive for muscle elasticity, causing the muscle soreness (Frontera 1999). So the next time you see someone bouncing a standing hamstring stretch, throw them a hint with a better technique for muscle stretching!
The most common form we see today is the static stretching. This is your basic stretch by holding it for a short period of time (ex. Bending over touching your toes). It is an effective technique for improving flexibility and minimizes activation of the spindle reflex. This type of stretching activates the Golgi tendon reflex by holding it long enough usually decreasing muscle soreness and decreasing risk of injury (Frontera 1999). Static stretching needs to be held for at least six to ten seconds.
The last form of stretching is the PNF technique. The two most popular and beneficial styles are the CR (contract/relax) and the CRAC (contract/relax agonist/contract). Stretching the hamstrings using the CR method, one person lies supine (on their back) while their partner passively (no help) lifts their leg to a point where a stretch is felt. Hold the stretch for about 10 seconds, then contract the hamstring against their partner resisting movement of the leg for a couple seconds. Once the person relaxes his hamstring, the partner pushes the leg up further, increasing the ROM (range of motion) and holding once again. This process is repeated three times for each leg. The CRAC method is basically the same, however, the person being stretched lifts their own leg while the partner assists. The partner then holds the leg for 10 seconds at the end stretch point. The person then contracts the quad once again trying to increase ROM and then the partner assists and holds the stretch once again. Repeat three times on each leg. The main difference between CR and CRAC is that the CR method is a passive stretch and the CRAC method is an active-assistive stretch.
PNF stretching has become a popular new way of stretching, however usually requiring a partner and taking some practice to perform correctly. It incorporates some neurological and physiological principles like the autogenic and reflex inhibitions that alter spindle reflexes, which in turn helps increase flexibility and decrease muscle soreness (Frontera 1999). Give these new methods a try and see how it affects your flexibility.
Frontera, Walter R. “Exercise in Rehabilitation Medicine.” Human Kinetics;
Champaign. 1999.
Tags: PNF, Stretch, Stretching Techniques
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August 10th, 2008 at 7:28 pm
Can you say Proprioceptive Neuromuscular Facilitation five times really fast? I like the CR/CRAC methods. I’ve done some of it playing high school football and it definitely increases your range of motion. My main form of exercise these days is running. Should I be stretching before/after each run? I feel much better if I run a mile or two to warm up and then begin stretching. I also feel less sore after a long run if I stretch afterwards.
August 11th, 2008 at 1:19 am
PNF is awesome, glad to hear about it being used more mainstream. One extra tip, the movement patterns used in PNF can give you a little more bang for your buck by incorporating more muscles groups. You can check a video of the patterns on Youtube at http://www.youtube.com/watch?v=-PyOK6M8Jpg&. If the person stretching you is hefty you’ll find your whole body twisting as you resist - pretty intense stuff.
My big question is about shin splints. I remember getting them when running in high school and I would always run on the grass to lessen them, but I don’t remember ever stretching for them. Now my husband is getting them and I’m wondering if there is a stretch that could help him out. Any suggestions?
August 11th, 2008 at 11:56 am
In response to stretching before or after a run, the answer to you question is actually both. However, prior to any run, performing a couple dynamic-warm-exercises before performing your stretches will actually get the blood flowing better to the muscles allowing for an increase in muscle elasticity and collagen fibers. This will allow for a better stretch and should increase flexibility and decrease muscle soreness. I will be posting an article soon about some of these dynamic warm-ups. A light jog or some Calistenics are great pre-workout/run exercises. Stretching after you run in a great cool down exercise for the muscles and will help decrease muscle tightness and DOMS( Delayed Onset Muscle Soreness).
August 11th, 2008 at 12:07 pm
The ultimate sports medicine question.. How do you get rid of shin splints? Well, some main stretches i always tell my athletes, is to stretch actually the posterior leg in the calf and hamstring. Tight calves and hamstrings are usually a good preceptor to shin splints. There are, however, some biomechanical things to look at as well in the feet. High arches in the midfoot, flat feet, and pronated feet are also contributors to possible shin spints. I usually recommend possibly getting some gel inserts from a Walmart and trying those in your running shoes. Beyond that, possibly seeing a foot specialist to get some orthodics specially made to help correct the foot problem. You may also need to switch shoes and find some specialty shoes that are designed specifically for the type of foot you have. You could also try some PNF contract relax for the Anterior/Posterior Tibialis muscle if the anterior leg muscles are weak. The last thing that comes to mind is just a mixture of cross training with some days running on grass and some days running on concrete. Let me know if any of these suggestions help.
August 11th, 2008 at 9:43 pm
Good advice on the stretching. One thing that has really helped me is something I learned in a yoga class. The instructor had the class take deep breaths during the stretches and each time we exhaled, we stretched a little farther. I still use it and find that nothing is more effective at increasing my range of motion while doing static stretching.
August 12th, 2008 at 2:06 am
I designed a self applicable PNF arm brace for stroke patients as a senior project when I was studying at Michigan’s Engineering School. Patrick, has anyone created a device that helps an individual do CRAC without a partner. If not, want to go into business together? It has infomercial written all over it!
August 14th, 2008 at 11:49 am
John, not to my knowledge has anyone created such a device. I’m always open to new business ideas. I think we might be able to corner the market with it!! Let me know..
October 7th, 2008 at 12:03 am
Did you ever do any research on the brace? Something like that would be really helpful in the hospital/rehab setting. I too did my grad research project on chronic stroke survivors. I think it’s one of the best examples of how the body/brain learns movement patterns and how muscle groups work together -fascinating stuff.
Patrick thanks for all the advice - I did not think about strengthening the anterior tib-I’ve been massaging it, but not strengthening! He tried shoes with inserts made for his flat foot/overpronation (which he is) and that definitely helped some. And you’re right his calves/hams are tight! We’ll have to add a little PNF gastroc/ham stretch in before and after running. Thanks!