Stretching Guide

3 Common types of stretches

Active Stretching This is the most common type of stretching. You relax the muscle as you elongate it. You should hold the stretch for up to 10 to 30 seconds once you have reached a point of minimal discomfort.

Passive Stretching Relax your muscle while it’s being stretched by a partner or a machine. Once again hold the stretch for up to 10 to 30 seconds.

Isometric stretching Tense your muscles for 5-20 seconds while resistance from a partner or machine is applied.

Dynamic stretching Instead of holding a stretch, you repeat the stretch, increasing the speed you move each time.

Slow Movement Stretching-Move your joints in continuous slow movements. This includes rotations of the arms and neck. This is a typical warm up stretch before other stretches.

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