Types of Flexibility

Ballistic Stretching
During ballistic stretching you force the body parts into positions beyond the normal range of
motion by the momentum of a swinging movement. It is a quite controversial way of stretching
because it may cause injuries. Also the stretching effect itself is questionable since the stressed
muscle may tend to contract during the exercise.
Examples
Lower Back /
Hamstrings
Stand upright with legs
straight. Bend over and
repeatedly reach down
and relax.

Hamstrings

Chest

Stand upright and put either leg Stand upright and extend arms out to
on
elevation to front. Keep
sides.
Let palms face up, keep
legs straight. With back straight elbows slightly flexed. Repeatedly flex
bend over and repeatedly reach back and rear shoulders to move arms
forward and relax.
behind.

Dynamic Stretching
Dynamic stretching follows the principle of a joints increasing range of motion during dynamic
movements. Here you dont force limbs into any position, but allow the body to gradually become
more flexible while doing the exercise.
Examples:
Shoulders / Chest
Swing arms in circular motion and
therefore increase the range of
motion of the shoulder joints.

Hips
Swing legs backward and
forward to increase range of
motion of hips.

Waist
Twist torso from side to side
to increase range of motion
of waist.

Static Stretching
Active stretching is a special form of static stretching. Therefore it is also called static-active
stretching. It is a way of stretching a muscle without any external help. It is done only through the
strength of the agonist muscle.
Examples:
Arms

Legs

Hold one arm up behind head. By

Stand upright and stretch
flexing the biceps muscles
front thigh by fully flexing
completely, you stretch the triceps
hamstrings.
muscles.

Chest
Hold arms out to sides and flex
back and rear shoulders, which
stretches pectorals and front
shoulders.
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Isometric Stretching
Isometric stretching involves quite intense static positions, therefore it is a type of static
stretching. In contrast to passive stretching, you have contract the stretched muscles while an
external resistance (mainly from training partner, bar, chair, wall floor) keeps the body in a static
position. It is an advanced stretching method that demands experience and has to be done
carefully. Isometric stretching does not only improve range of motion but also increases muscular
strength.
Examples:
Chest

Hamstrings

Calves

Stand backward to fixed bar or Stand upright and put one foot In lunge position stand in front of
column and place elbow of
on bar or chair. Completely
wall. With arms straight place
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flexed arm behind. Turn torso in

extend leg. Then flex
opposite direction. Now flex
hamstrings and press heels
chest and press arms further
down against resistance.
against resistance.

hands against wall. Keep heels on

floor. Move hip forward to fully
extend rear leg. Now try to flex
ball while simultaneously pushing
against force to keep rear heel on
floor.

PNF Stretching
PNF means proprioceptive muscular facilitation and represents one of the most effective stretching
methods for improving range of motion. Basically it is a combination of passive and isometric
stretched. PNF stretching requires a training partner and should only be done by experienced
athletes.
Examples:
Chest Stretch
Groin Stretch
Find a partner, the first partner sits down

Hamstring & Gluteal Stretch

With a partner, the first partner will lie-

With the same partner, first

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with crossed-legs and the second partner

slowly stretches the first partners arms
until (s)he could feel tension on their
both arms.

down on the mat, your partner will

slowly stretch your right leg vertical
until you feel some sort of discomfort.
Then try with the other leg. Once you
have tried with the both legs
change partner and repeat the procedure.

partner should sit down in

crossed leg position, the
second partner from behind
should slowly start applying
force into the first partners
patella joint until (s)he feels
tension on their legs.