The following information is not designed to promote any one modality.  Instead, it is intended to educate you to make appropriate decisions on your flexibility needs.

Of primary importance when selecting between stretching techniques is to determine the “physiological state” of the muscle you are stretching.  If you have a pain free, full range of motion (ROM) at a joint, there is no need to attempt to increase the ROM.

Static stretching is a great stretch for a muscle with full ROM.  This is the most traditional technique of stretching and the one most people are taught in gym class, etc.  Static stretching produces a mechanical stretching of the muscle by taking the ends of the muscle away from each other and passively holding for 20-30 sec.  You may also find that it is very relaxing to engage in static stretching.

If you do not have a full range of motion, you can benefit from increasing your flexibility at a joint.  The most efficient way to do this is through a process called “facilitated stretching.”  The benefit of this approach is that it engages the nervous system in order to create a relaxation response in the muscle you are trying to lengthen.  By creating this relaxation response, you allow the muscle to stretch more freely and will increase flexibility more easily.

The technique I will discuss in this article is referred to as CONTRACT / RELAX / STRETCH (CRS).  CRS utilizes a physiological response called “Post Isometric Relaxation” or PIR.  PIR simply means that immediately following the contraction of a muscle, that muscle is in a more relaxed state than it was prior to its contraction.  Now that the muscle is relaxed, it is in a more favorable condition for lengthening.

A basic application of this technique is listed here:

1.  Isolate the target muscle to be stretched.

2.  Perform an isometric contraction at mid-range ROM in the target muscle for 7-10 sec.

3. Relax and take a deep breath.

4.  Exhale as you stretch the muscle to its new barrier.

Repeat this procedure three times.

This type of stretching is good for before and after exercise as it increases blood flow to the muscle that is being isolated.  It can also help decrease trigger point pain, assist in the reeducation of injured muscles, and is one of the best methods to increase flexibility.

A downside of this type of stretching is that you really have to work at it!  It also doesn’t work as well with muscles that are cramping or in pain, and it helps to have a stretching partner.

Remember this is only one type of stretching and may not be exactly right for what you’re trying to accomplish.  Next time, I’ll discuss methods of stretching that can help with cramping and other muscle pain.

Tanya Fry is a licensed massage therapist and an instructor at the Atlanta School of Massage. Tanya has over 16 years of sports and clinical massage experience, has served as the official massage therapist for the US National and Olympic team handball teams as well as the Atlanta Beat women’s soccer team. Her she begins a multi-part discussion of different types of stretching and their applications.