增加柔韧性的拉伸方法汇总

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Stretching Methods to Increase Flexibility

There are several known methods (and variations within each method) to increase flexibility. These include passive, dynamic, ballistic and static stretching, contract-relax stretching, proprioceptive neuromuscular facilitation (PNF) techniques and Resistance Stretching®. (The figures demonstrate the methodology of each, yet readers should be aware that there are numerous variations and techniques that can be used within each method.)

Passive stretching is usually performed with a partner who applies a sustained stretch to a relaxed joint. It requires close communication between client and trainer, along with a slow application of the stretch in order to prevent a forceful manipulation of the body segment and possible injury. The client is not actively involved in the stretch.

Dynamic stretching incorporates active-ROM movements that tend to resemble sport- or movement-specific actions. For instance, a volleyball player might do some shoulder flexion and extension actions prior to a game. The rhythmic nature of a controlled dynamic stretch has a functional application owing to its similarity to the primary movement task. Dynamic stretching is often incorporated in the “active” phase of class warm-ups.

Ballistic stretching involves a bouncy approach to reach the target muscle’s motion endpoint. A concern with ballistic stretching is that it is often performed in a jerky, bobbing fashion that may produce undesirable tension or trauma to the stretched muscle and associated connective tissues. It may produce a potent stretch reflex that will oppose the muscle lengthening.

Static, or Hold stretching is probably the most commonly used flexibility technique and is very safe and effective. A muscle or muscle group is gradually stretched to the point of limitation (a mild, even tension) and then typically held in that position for 15–30 seconds.

Contract-Relax and PNF stretching techniques were developed by Dr. Herman Kabat in the 1950s as part of his therapeutic work with patients suffering from paralysis and muscular diseases (Sharman, Cresswell & Riek 2006). There are several variations. The contract-relax method involves initially contracting the target muscle, then relaxing and stretching it with an assist from a partner or an applied force (i.e., towel or rope). A variation (contract-relax agonist-contract method) involves performing a contraction of the opposing muscle during the stretching phase to take the target muscle to a new, farther motion endpoint (Sharman, Cresswell & Riek 2006). Traditional PNF techniques involve doing the stretches in diagonal or spiral motions to promote movement through various planes of motion, while contract-relax movement patterns tend to involve single-joint motion through one plane (see the sidebar “Proposed Mechanisms of PNF Stretching: The Controversy”).

Resistance Stretching has gained much attention and interest. It focuses on contracting the target muscles as they are lengthened. In the first phase, the target muscles are placed in the shortened position. Then the client contracts the target muscle(s). While contracted, the muscles are taken through a full ROM (lengthened). So, Resistance Stretching incorporates a strengthening component through the entire ROM. In essence, it is a carefully performed eccentric contraction. The originators of Resistance Training incorporate some very detailed rotational patterns (to challenge the muscle in multiple planes). For further information, go to www.innovativebodysolutions.com.

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