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The different types of stretching…

Stretching has evolved over the years, giving us multiple options on stretching techniques. If flexibility is something you want to improve on, keep reading sister!

Static stretching

A static stretch is where we hold a stretch for a certain amount of time and then release it. Static stretching for footy players – not necessary. Static stretching for Physie girls – absolutely! Why? Because it is part of our syllabus to hold our body in a stretched position (long lines, splits, floor drill sit and reach etc). You will see best results if you perform your stretches in reps. Hold the stretch for 30-60 seconds, relax and go again, 3 times through before moving to the next one. By the 3rd stretch, you’ll notice the difference! You MUST be warmed up beforehand. See my Warm-ups Blog for more info.

Dynamic stretching

Stretching with movement – performing relaxed kicks, arm swings, torso twists etc. An absolute must! You will see a lot of footy players throwing kicks around during their warm up. A perfect addition to a Physie girls warm up is dynamic stretching- getting the blood pumping and warming up the muscles whilst giving them a light stretch. Perfect!

PNF stretching

Yes! Yes! Yesss! My favourite!

PNF stands for Proprioceptive Neuromuscular Facilitation. Now say that three times fast… 😂 Basically, PNF is form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.

How do we do it?
Lay on your back, and use your hands to draw in your straightened leg.
Hold the stretch for 30 seconds.
Push back against your hand for 10 seconds, then relax the leg and pull it in closer.
Repeat 3 times before changing legs.

On the third time you will notice how much further you’ve been able to stretch. Hence why I love it!

Foam rolling

Yes! Add it to the list!

Foam rolling also known as “Myofascial release” aims to relieve tight restricting fascia.

What is fascia?

Our muscles are covered by a web-like tissue called fascia. As this tissue tightens, we experience a loss in flexibility. The goal is to loosen the fascia and encourage blood flow in order to create lengthen the muscles underneath. Foam rolling can help in the recovery of injuries and other issues such as kyphosis (rounding of shoulders). Speak to your physio to get a basic foam rolling program- it will do wonders for your flexibility!

Examples below:

Create a stretch sequence that incorporates all of the above and you’ll be kicking yourself in the face real soon. YAY!

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