Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position and then hold the position for 20 seconds. During this holding period you would feel the stretch in the muscles. Static stretching exercises involve specialised tension receptors in our muscles. When done properly, static stretching slightly lessens the sensitivity of tension receptors, which allows the muscle to relax and to be stretched to greater length.
I can develop a stretching program to suit your individual needs & take you through them one at a time, enabling you get the most from your stretching program. See prices for details. Click Here to see the stretching program I use.
Dynamic stretches are best incorporated into your warm up routine before training or a competition.
More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation.
A good dynamic stretching program designed for you & your sport, will get you in better shape to compete as it takes you through a range of motion that you'll use in your sport.
PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion.
PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction).
Using these techniques of 'contracting', 'holding' and passive stretching (often referred to as 'relax') results in three PNF stretching techniques. Each technique, although slightly different, involves starting with a passive stretch held for about 10 seconds.
I may treat you with this kind of stretching or show you how with some rehabilitaion exercises like these here.
For more about PNF stretching see my article at My Google Documents
On this page you will find information about stretching, follow the links to other useful information that I have put together.