Fitness Info, News, Pictures, Forum, Shop, Travel and Community
Information Articles
 Print Article           Comment on Article           Write New Article         

Types of Stretching Exercises | ABC-of-Fitness

Free Shipping On All Orders Over $48.95
The Different Types of Stretching are: ballistic stretching, dynamic stretching, active stretching, passive stretching, static stretching, isometric stretching, and PNF stretching. Although there are various types of stretching, the Two Basic Types of Stretches are the Ballistic Stretch and the Static Stretch. These two stretches are essential in your Warm-up and Cool-down Fitness Routine:

Ballistic Stretching

The ballistic stretch, also known as Active Stretch, uses motion and momentum to extend the muscle. Ballistic stretching involves some form of rapid motions into the specific stretch position. Light ballistic stretches are an essential part of the warm-up before your workout. The Ballistic Stretches you incorporate into your warm-up program should be appropriate to the movements you would be doing in your Fitness Workout or sport. What follows are some examples of ballistic stretches:

  • Joint Rotations
    1. Stand and place your arms by your side
    2. Flex, extend, and rotate each of the following joints:
      • Fingers
      • Wrist
      • Elbows
      • Shoulders
      • Neck
      • Trunk and shoulder blades
      • Hips
      • Knees
      • Ankles
      • Feet and toes

  • Arm Swings
    • Overhead arm swing
      1. Stand (with legs slightly bent and feet hip-width apart)
      2. Maintain a straight back
      3. Swing both of your arms continuously to an overhead position and then forward, down, and backwards, for 8 to 10 repetitions
    • Side arm swing
      1. Stand (with legs slightly bent and feet hip-width apart)
      2. Maintain a straight back
      3. Swing both of your arms out to your sides and then cross them in front of your chest, for 8 to 10 repetitions

  • Leg Swings
    1. Stand sideways, an arm's length away from a wall
    2. Put your weight on your left leg and place the palm of your right hand against the wall for balance.
    3. Swing your right leg forward and backward for 10 to 12 repetitions
    4. Repeat with the other side

  • Standing Lunge Lunges
    • Standing lunge
      1. Place your left foot forward while your right foot is behind your body about one stride-length apart
      2. Flexing the right foot, slowly sink down. This will set off your left knee to bend
      3. Put your weight on the heel of your front foot to work the buttock muscle most effectively
      4. Return to starting position and work with the other leg

    • Diagonal lunge
      1. Move your left leg out at a 45 angle then sink down
      2. This will set off your right knee to bend
      3. Put your weight on the heel of your front foot
      4. Return to starting position and work with the other leg

Static Stretching

In static (or passive) stretch, the muscle is extended as far as it can comfortably go and is held in that position. This is probably the Safest Type of Stretching. Static stretching involves gradually easing into the stretch position. You may hold each stretch from 10 to 30 seconds.

Static stretches are more appropriate for your cool-down exercises. Still, you can do a light static stretch during your warm-up. After your cool-down, while your muscles are still warm, you can stretch more aggressively.

It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequences go to Fitness Exercises: Stretching Sequences.

Users who read this article also read the following articles:

Find out more about fitness here in our info section

See related products in our Fitness Shop:

advertisementadvertising info

 Print Article        Comment on Article        Write New Article      
Article Comments
purandar sarkar
Wednesday 10th February 2010 at 3:24:39 AM  

your article is excellent,it will more helpful for us if you give more details.
thanking you.

joy junio
Sunday 10th October 2010 at 6:31:39 AM  

your so good

Sunday 14th November 2010 at 7:36:46 AM  

i am a dancer, and i have found that your site is not just excellently done, but also i would like to say that this site covers each and every part of a healthy body and mind, which takes you to a way of happy life.

harish prithvi
Friday 25th February 2011 at 5:30:40 AM  

thanx a lot..the main appriciation reflects for the way its explaind..its simple & any1 can understand easily...keep it up! keep going till evry1 recognizs u,good luck..

Monday 9th May 2011 at 2:36:57 AM  

This article is very informative. If you have added an image for each workouts, it would be more helpful..

Thursday 12th May 2011 at 1:47:00 PM  

we have read many article of purandar sarkar.who is this purandar sarkar???????we want the details.

Jeet Wichan
Wednesday 18th May 2011 at 4:24:29 AM  

This is for your Question -; "Who is Sensei Purandar Sarkar"??

Sensei Purandar Sarkar is the -;
Founder Director of Shotokan Kararte-Do Institute(India).Founder and Chief Technical Director: "All India Shotokan Karate-Do Association". Former Director: Japan Karate Do Association, India.

Sensei Purandar Sarkar has Mastered the ART of "KARATE DO" under the following Teachers/ Masters:

1. Sensei Anil Sinha.
2. Sensei Yasitaka.
3. Sensei Ticky Donovan.
4. Sensei K Enoida.
5. Sensei Yahara
6. Sensei Kagowa.
7. Sensei Osima.

For More Information Click the following FB link -;!/pages/Sensei-Purandar-Sarkar/120685921289723

Thank You!!

Shayan Adhikary
Friday 20th May 2011 at 3:06:19 AM  

I am a great fan of Sensei Sarkar. He is really a champ.4 times national Champ And also a J.K.A.I Champ in the year 1981...He is also the 1st guy in Bengal Who passed the examination of Black Belt from J.K.A with repute..He has a rocking power and fabulous technique in Karate...I know him from a long time and now at present he is working on Dynamic Speed And power..Not only that he..,himself is from a sports family.. A lot more to say..If i keep on saying i wont stop bcoz there lots more to say about him.. Whoever made this site of Sensei sarkar..I really thank him...!

rohit singh
Wednesday 25th May 2011 at 5:45:20 AM  

i like his way of tranning. he is the best ever trainer i had seen before

rohit singh
Wednesday 25th May 2011 at 5:45:35 AM  

i like his way of tranning. he is the best ever trainer i had seen before

Friday 17th June 2011 at 2:07:56 AM  

Respected Sir
As the Artical above is very useful so
Can u please advice some Extrem fitness,power & Endurance Excersises..
it would be a great thing to me...

Post A Comment

Name: (required)

Email Address: (will not be published) (required)