Stretching Vs. Flexibility-What is the difference?

Throughout my training of clients, I am asking frequently if stretching and flexibility is the same thing. While most people commonly mistake the two, stretching and flexibility are not the same.

Flexibility

Flexibility is, according to ACE (American Council on Exercise), the amount of movement that can be accomplished at a joint or as the “the absolute range of movement in a joint or series of joints.

There are many different types of flexibility: static passive flexibility, static active flexibility, dynamic flexibility to name a few. Each method of flexibility can be explained in connection with the stretching method used to train the specific type of flexibility.

Stretching

Stretching is a method of maintaining or increasing one’s flexibility or range of motion. In other words, stretching is a flexibility training method: There are a number of different stretching methods and techniques. For brevity sake, I will touch upon the two major methods: static stretching and dynamic stretching.

Static Stretching

Static stretching is stretching that involves a slow gradual and controlled elongation through a full range of motion. Static stretching can be static passive or static active

Passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. (more on types of stretching: http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html#SEC32, )
As might be surmised, static stretching improves on static passive flexibility.

Example of Static Passive Stretch:

Source: http://joshperez.files.wordpress.com/2009/03/static-stretching.jpg

Slow, relaxed stretching is useful in relieving spasms in muscles that are healing after an injury. It is also one of the safest stretching methods of increasing flexibility when the body is completely warmed-up.

Static active stretching requires the strength of the opposing muscle groups to hold the limb in position for the stretch. http://www.sport-fitness-advisor.com/staticactivestretching.html , or where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html#SEC31

For example, standing on one leg and holding the opposite leg out directly in front of you is classed as a static active stretch. The quadriceps actively holds the stretched limb

Example of Static Active Stretch

Source: http://www.trickstutorials.com/images/e11.jpg

Static active stretching of course improves/trains on static active flexibility. Like dynamic stretching, static active stretching is normal a stretching technique reserved for athletics or sports that require a high degree of functional flexibility.

Dynamic Stretching

Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch. Unlike static stretching the end position is not held ( more at http://www.sport-fitness-advisor.com/dynamicstretching.html). An example would be doing leg frontal legs swings where the leg is swung upon to the extent of its flexibility and returned to its starting position.

Example of dynamic stretching:

Source: http://parisi.squarespace.com/storage/wasserman18.JPG

Dynamic stretching is one of the stretching routines that is usually integrated into the exercise program of an athletehttp://stretchingadvice4u.com/the-benefits-of-dynamic-stretching-for-athletes/ The reason for this is that the benefits of dynamic stretching are usually geared towards the muscle groups which are usually used in specific sports.

When is the best time to stretch?

Contrary to what most people believe, there is a best time for each type of stretching method describe above.

Dynamic stretching is best performed after warm-up (joint manipulations, light cardio, etc…) but before any strength, plyometric or technical training. Static active should be preformed after dynamic stretching and before any other specific strength, power, cardio or technical training. Static passive should be performed after all other training modalities most typical in the cool down part of the training routine.

Do you currently work out? If so, which method of stretching do you incorporate into your workout routine? During which stage of the workout session do you incorporate your stretching component?

This was a guestpost by Chris who is a blogger, consultant and trainer at Better Bodies in Training, a health and fitness business in San Fernando Valley, CA. He specializes in exercise, nutrition, health, wellness and fitness. Better Bodies in Training’s Mission is to inspire, motivate and help you achieve a better body in both how you feel and in how you look. For more information visit his site at http://betterbodiesintraining.net/. Hope you guys enjoyed it!

Cheers

Similar Posts:

• Bodybuilding vs Functional training. How both can help you get that body you dream of!
• How to Squat
• Cardio Or No Cardio for Skinny Guys?