Active Isolated Stretching (AIS)–
Held for only two seconds at a time. It is performed repeatedly for several repetitions, each time exceeding the previous point of resistance by a few degrees. Much like a strength-training regimen, AIS is performed for several sets with a specific number of repetitions.
Ballistic–
Typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group. These bouncing movements usually trigger the stretch reflex and may cause increased risk for injury, but can be safely performed if done from low-velocity to high-velocity and preceded by static stretching.
Dynamic–
Requires the use of continuous movement patterns that mimic the exercise or sport to be performed. An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race. Mobility drills should consist of working through the range of motion held for no more than 2 seconds at a time.
Self-Myofascial Release–
Relieves tension, improves flexibility in the fascia, and helps reduce hypertonicity within the underlying muscles using a foam roller or other tool. The individual’s pain tolerance will determine the amount of pressure applied to the target area. Perform small, continuous, back-and-forth movements on a foam roller or similar device, covering an area of 2 to 6 inches over the tender region for 30 to 60 seconds per muscle
Proprioceptive Neuromuscular Facilitation–
Stimulation of proprioceptors to gain more of a stretch, this is often referred to as a contract/relax method of stretching. Hold this contraction for a minimum of 6 seconds per stretch.
Static Stretching–
Holding a non-moving position from 15-60 seconds, 4 separate times to immobilize a joint in a position that places the desired muscles and connective tissues passively at their greatest possible length.
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| IT Stretch |
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| Kneeling adductor stretch |
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| Kneeling hamstring stretch |
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| Kneeling quad stretch |