Static:
The passive elongation of a specific muscle by an external force held for a specific period of time. An example would be using a belt to stretch your hamstrings and holding for 30 seconds.
Ballistic:
A rhythmic, bouncing motion that causes momentum to swing a body segment to the lengthened muscle range. An example of this would be quickly swinging your leg forward and backward feeling a stretch in both the hamstrings and quadriceps.
PNF (Proprioceptive Neuromuscular Facilitation):
Using muscle contractions to inhibit reflexes.Two of the most popular PNF stretches are the Hold/Relax Agonist and Hold/Relax Antagonist. Each is briefly discussed below.
Hold/Relax Agonist:
In this very common technique, the patient is asked to contract the muscle that performs the opposite movement of the tight muscle against an isometric force, for approximately 10 seconds and then relax. At this time, the therapist moves the limb in order to gently stretch the tight muscle. In our hamstring example (see last week’s blog), the patient would be asked to contract the quadriceps muscle against an isometric force, and then the therapist would gently extend the patient’s leg to stretch the hamstring.
Hold/Relax Antagonist:
This is the opposite of the above Hold/Relax Agonist. In the hamstring example, the patient would be asked to contract and hold against isometric resistance their hamstring muscle for approximately 10 seconds and then relax. The therapist would instruct the patient to contract the quadriceps muscle in order to straighten the leg to place a stretch on the hamstring.
AROM:
Active Repetitive Motion of the muscle that is tight such as heel slides (bend/straighten knee) for hamstring tightness. Research has shown repetitive motion reduces resting muscle tone (tightness in a muscle) and improves the elasticity of muscle tendons.
Eccentrics:
In eccentrics stretching/strengthening, the muscle that is tight is slowly lengthened against resistance. An example of this would be very slowly dropping your heels off a step in which you are standing only on the ball of the foot. This will strengthen the muscle as well as stretch the muscle fibers.