Stretching: What’s the best way? Whether you are stretching  just to feel good or you are nursing an injury, here are the three types of stretching exercises. 
     

Ballistic stretching is a repetitive rapid application of force, better thought of as the ‘bouncing or jerking’ stretch.  Out of all three, research finds this mode of stretching the worst.  It can actually increase your risk of injury.

Passive stretching is the when you use a partner or a therapist to aid in applying force to stretch muscle groups.  This type of stretch in a good thing to do, but only in a controlled enviroment, such as a training room or a physical therapy office. Why?  There has to be good communication between you and your partner. Slow and sensitive application of force is needed and you don’t want someone pushing too hard. 

 

Static stretching is a when a steady force is applied to the muscle for 15 to 60 seconds.  This is the most popular, the easiest, and the safest of all three.  It’s even reported to decrease muscle soreness after you exercise.