Dynamic vs Passive vs PNF Stretching

[Yoda]

The normal stretching advice is to do passive/yoga type stretching, avoid dynamic (moving, like Scott's) and only do pnf(contract and release) under supervision.

That approach claims to be the safest. No data to support it, though.

It turns out that dynamic stretching boosts strength and athleticism and passive stretching can actually reduce strength by up to 30%. Those are just short term effects, but still something to consider for the athlete.

Passive/yoga stretching may be so weakening as it is arguably the most relaxing. Just as a relaxing hot bath saps strength, so does yoga.

The new approach amongst enlightened trainers seems to be to do dynamic before activity and passive afterwards and do pnf 3x a week. (pnf is the most powerful way to actually lengthen the muscles, then passive, then dynamic).

There are lots of different opinions out there.

Here are a couple thoughts I found:

Static methods produce far fewer instances of muscle soreness, injury and damage to connective tissues than dynamic or ballistic methods. Static methods are simple to carry out and may be conducted virtually anywhere. For maximum gains in flexibility in the shortest possible time PNF technique is the most appropriate. Dynamic - slowed controlled movements through the full range of the motion - will reduce muscle stiffness. Where the technique requires ballistic movement then ballistic stretches should be employed.



On the other hand, dynamic and PNF techniques pre-weight training facilitate the potentiation of the nervous system, thereby increasing strength and muscle pump. This increases stability and stiffness once again.
Catanzaro: Dynamic stretching before weight training will temporarily increase strength. This form of stretching is used to rev up the nervous system so I can’t completely agree with the original statement that stretching before weight training will make you weaker.
As mentioned above, PNF stretching (particularly the CRAC method) will liberate the greatest ROM. Let me remind you that PNF or dynamic stretching is useful for warm-ups since the lingering discharge (facilitation) from the contraction phase of a PNF or dynamic stretch counters the effects of any reduced stiffness.
Acute static stretching, on the other hand, can decrease strength of the stretched muscles by as much as 5 to 30%.

Thanks for any thoughts!

[Connie Brown]

Kyle do you experiment with all these types, yourself? what have you found?

[Scott Sonnon]

Authentic hatha yoga is definitely not passive stretching. It is active, and in most cases, proprioceptive neuromuscular facilitating.

[KD Jones]

I'm not sure about avoiding "dynamic" stretching... I know that it's generally said that one should not stretch "ballistically."

In practice (mind you, I have large streaks of ignorance in all these issues), it has appeared to me that the difference between ballistic and dynamic stretching is one of control. For example, according to Thomas Kurz, dynamic stretches are advisable... but they must be limited to a sensible range of motion. For high forward kicks, he advises that a hand be extended to a point which will serves as the terminal point of the kick. As he says (I paraphrase) "the brain knows about the hand" and will not overextend past that point.

My practical experience of what I've heard called ballistic stretching is that body parts get thrown as far as they can be thrown, with the hope of adaptation of some kind. I don't think it's hard to see how this could injure a person with limited joint mobility, or muscular flexibility.

My personal experience, which has been solidified by my current and limited understanding of Coach Sonnon's work, is that joint mobility (as I've learned it from Warrior Wellness) really should be first priority. Beyond that, dynamic stretching and PNF have worked wonders - without injury - for me...

Blessings.

[Yoda]

Well, dynamic stretching is the funnest which means that I will actually do it so it is probably the best for me but I am thinking of doing some pnf just to make extra progress with some tight areas.

It looks like I dont have a good understanding of hatha yoga either. Very new to this entire arena.

[JasonE]

Kyle -

For joint mobility, RMAX is the place to be.

If you want to learn specifically about stretching methods, I highly recommend Thomas Kurz Scientific Stretching 4th ed. and Kit Laughlin Overcome Neck & Back Pain. Those will give you a good foundation in the theory and application of dynamic, passive, and PNF stretching. Beyond those, you may want to look up info on Active Isolated Stretching, as I've been hearing some good stuff on it lately (but don't have a good reference to recommend yet).

[KD Jones]

Be sure to get the 4th edition of "Stretching Scientifically." The earlier versions are widely reported to be harder to decipher.

Kurz also has a DVD to accompany the book, which is useful.

Kit Laughlin also has a more general, comprehensive book (not limited to back pain) called "Stretching and Flexibility." There's also a DVD for that one, but it's less necessary (in my opinion) because the book is very clear.

Their approaches are quite different, Kurz is more intense and sports oriented, for lack of better terms. Laughlin, however, as about as thorough as a human can be.

They do differ in the uses of stretching. Laughlin takes a more "leisurely" approach, mixing with his therapeutic background the apparent idea that all stretching is good, because it feels good, and its fun. You can feel that in the book.

Kurz, however, makes the argument that for an athelete, stretching anything that really doesn't need stretching... and even then stretching anything beyond the controllable, used range is detrimental because of the additional muscular stabilization necessary to compensate for the resulting flexibility.

I personally couldn't quite make sense of the Wharton's book on AIS... but then I'm a little defective. I just couldn't milk the data out of it, don't remember why. There's a book by Mattes that's supposedly a liitle better, but I was kind of ruined for the whole thing at the time I was digging.

Has anyone here heard of Autostretching? It's a North European method, I've heard it talked about as being very effective. Hard to find detailed info, though...

Blessings.

[Coach Bentz]

Wharton's stretching is the same as Mattes' (active isolated) but Mattes is the originator of that style. I trained with Mattes and have a lot of respect fot the work, but I think Wharton wrote a slightly better book for the beginner overall. Mattes is better if you're more experienced. But neither book is that great on its own, you need video or a little live instruction. (Sadly, while you get the technique, Mattes' videos are snoozers.)

In clinical practice, I found PNF stretching to be great for making rapid improvements in structure in chronic pain conditions, but that speed was also problematic. I was originally cautioned about using PNF on athletes before competitions, as it could throw off their timing if you change what looked like an imbalance but was actually an adaptation (a hurdler might have a tight piriformis muscle but that's how they clear the hurdles) I had some runners have a few minor issues that worked themselves out. What I saw more often was pain returning sharply/quickly. As if the muscles suddenly tightened back up.

A year later, RMAX gave me some good information as to what was going in those cases. At the time, though, I switcched to AIS because the results, while slightly less dramatic in effet, were just as effective, and lasted longer, and there was less chance of cramping up.

I still use AIS in personal practice, occasionally, to supplement Intu-Flow. The more CST I learn, the less I suspect that will be necessary. I still use AIS for evaluative/diagnostic purposes for soft tissue. But... AIS got me to a pain-free state. But it did not resurrect my youthful vigor, strength, and a genuine love for being in my body.

Brian

[Jarlo Ilano]

Autostretching is by Olaf Evjenth. A Physical Therapist from Norway.

The stretching techniques are used for shortened structures. It is a very specific method developed from the manual therapy techniques of Olaf Evjenth and Freddy Kaltenborn (another P.T. and Osteopath). Its a self stretching method that incorporates contract-relax principles in specific positioning.

Those guys are considered some of the forefathers of Orthopedic Manual Physical Therapy. Good stuff.

[SAB]

Be sure to get the 4th edition of "Stretching Scientifically." The earlier versions are widely reported to be harder to decipher.

I've heard that before, specifically on an Amazon review, but never understood it.
I got the 3rd edition many years ago, before I knew anything about fitness and found it direct, straight forward and easy to understand.

Although I have seen the 4th edition looks a fair bit thicker, due mainly to a large Q&A in the back I think (and I'm always a fan of reader Q&As)