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Difference Between Static, Dynamic and PNF Stretching

Difference Between Static, Dynamic and PNF Stretching. Which one should you be doing and which one you should avoid? Watch the video to find out... Hello guys, this is Alex from Growing Younger team and Bodyfit Physiotherapy. Now, today, we’re going to talk about an important subject of stretching. I get asked a lot by my patients about what sort of stretching they should be doing. Now, quite often, people get confused because there's so many different types. People talk about static stretching, dynamic stretching and PNF stretching. So today, I’m going to decipher it for you. I’m going to explain what the difference is and which type of stretching you should be doing. OK, so let’s start from static stretching. Now, this is probably one of the most common types of stretching and essentially what it involves is when you put a stretch on your muscle, you actually hold it there for about 20 to 30 seconds. Now research has proven that it takes about that long for a stretch to be effective; basically, to lengthen your muscle and make you more flexible. So between 20 and 30 seconds. Now, this extensive amount of research, I know at least 5 different studies that have proven that static stretching definitely helps to improve your flexibility. So if you want to become more supple, more flexible, static stretching is definitely the way to go. Now, for the sake of demonstration, let’s say I’m going to stretch my quadriceps muscle which is the muscle in the front of your thigh, okay. So I’m going to stretch it like so, I’m going to grab the ankle, bring my knee back and pull my thigh back, okay. So, I’m just going to hold it there for about 20 seconds. Now, this is your static stretch, OK, so it’s simple as that, alright. Now, the downside of static stretching is that there’s a little bit of research that says that if you stretch immediately before you start to get involved with some sort of exercise or high level activity, it actually reduces the power in that muscle or strength, okay. So let’s say you wanted to go for a sprint and you stretch your quadriceps and your hamstring muscles just before you go for a sprint. It may possibly affect your strength or even your speed, okay, so that’s why it’s more generally recommended to do static stretches, especially if you put a lot of force into it, just immediately prior to intensive exercise, okay. Later in the video I will also share with you what is PNF stretching. :: ADDITIONAL LINKS :: Difference Between Static, Dynamic and PNF Stretching -    • Difference Between Static, Dynamic and PNF...   Exercise Age 50 and Beyond -    • Exercise Age 50 and Beyond   STATIC vs DYNAMIC Stretching for Flexibility & Performance - Pros & Cons -    • STATIC vs DYNAMIC Stretching for Flexibili...