// Comparing facilitated and other types of stretching
by Robert E McAtee
As a specialist in facilitated stretching, I am often asked by
personal trainers to explain the differences and similarities between
facilitated stretching and other kinds of stretching techniques.
Athletes use a variety of stretching techniques, some of which are
variations developed for specific sports or activities. Stretching can
be broadly categorised as passive, active, or a blend of the two. These
categories can be further subdivided into two types of stretching:
ballistic and static.
Ballistic stretching
Ballistic stretching uses rapid, bouncing movements to force the muscle
to stretch. This type of stretching is generally out of favour because
it may elicit a strong reflex shortening, leaving the muscle shorter
than its pre-stretch length. Compared with a static stretch, a
ballistic stretch may create more than twice the tension in the target
muscle muscle because the external force stretching the muscle opposes
the shortening force produced by the stretch reflex, resulting in
excessive tension in the muscle and tendons.
Static stretching
Static stretching, popularised by Bob Anderson in his book Stretching
is probably the technique most familiar to athletes. In static
stretching, the muscle to be stretched is lengthened slowly (to inhibit
firing of the stretch reflex) and held in a comfortable range for 15 to
30 seconds (see photo 1). As the position is held, the feeling of
stretch diminishes, and the stretcher moves gently into a deeper
stretch and holds again (see photo 2). Static stretching can be done
actively or passively.
Passive stretching
In passive stretching, the stretcher relaxes and the partner moves the
limb being stretched to gain new range of motion (ROM). This is the
stretching technique most often used by personal trainers with their
clients, either as a static or ballistic technique. Passive stretching
is also used to increase flexibility at the extremes of ROM, as in
gymnastics, where maximum flexibility can be crucial for optimal
performance.
Passive stretching requires good communication between the client and
the trainer. If passive stretching is done carelessly or with poor
form, the risk of injury to the client increases, because the trainer
assisting the stretching cannot feel the sensations of the stretcher
and may overstretch the muscle.
Active stretching
Active stretching means that the stretcher, rather than the trainer,
does the work. Active forms of stretching are generally considered
safer than the passive variety because the chance of overstretching and
causing injury is greatly reduced when the stretcher controls the force
and duration of the stretch.
Active-assisted stretching
Active-assisted stretching combines active movement by the stretcher
with help from a trainer, either to add some passive stretch at the
end, or to provide resistance to motion, thus blending active and
passive stretching types.
Active isolated stretching
Active isolated stretching (AIS) was developed by Aaron Mattes and is
detailed in his book by the same name inhibition, but not isometric
work, to achieve greater flexibility. AIS can also be performed with a
partner as an active-assisted technique. Mattes recommends isolating
the muscle to be stretched, then actively lengthening it to a point of
‘light irritation’. Hold this position for no more than two seconds,
then return the limb to the starting position. This sequence is usually
repeated eight to ten times. This stretching protocol is thought to
prevent the stretch reflex, while activating reciprocal inhibition,
thereby allowing the target muscle to lengthen more easily.
Facilitated stretching
Facilitated stretching is active-assisted stretching, and uses active
motion and isometric work to improve flexibility and enhance motor
learning. This method is based on the principles of PNF (proprioceptive
neuromuscular facilitation), a physiotherapy technique developed to
help rehabilitate patients with brain injuries and other neurological
disorders.For many years, athletes, coaches, and health and fitness
professionals have been using the stretching protocols of PNF to
effectively improve flexibility, with an eye to enhancing overall
sports performance.
Athletes using facilitated stretching techniques often achieve dramatic
gains in flexibility in a short period of time. As with any flexibility
training, however, long-term gains are only possible with consistent
practice.Facilitated stretching sequence: simplified version.In this
method, the stretcher performs all the work, and the personal trainer
acts primarily as the facilitator, guiding the stretcher through the
appropriate steps.
Simplified, the three steps involved in facilitated stretching are:
1. The stretcher actively lengthens the target muscle to its pain-free end-range.
2. The stretcher isometrically contracts the target muscle for 6
seconds. This isometric contraction prepares the muscle to lengthen
more easily in the next step.
3. The stretcher actively lengthens the target muscle to a new range of motion.
Facilitated stretch for the hamstrings
This is an effective general stretch for the hamstrings group.
Lengthening short, tight hamstrings will help increase the athlete’s
hip flexion (see Diagrams 1 and 2).
1. From the supine position, the stretcher begins by actively lifting
their leg into hip flexion as far as is comfortable, keeping their knee
extended, to stretch the hamstrings to their pain-free end-range. The
trainer’s role is to remind the stretcher to keep their knee straight
as they lift.
2. The trainer assumes a biomechanically correct position to offer
resistance to the isometric contraction of the hamstrings (see photos 3
and 4). The stretcher must keep their hips flat on the mat during the
entire sequence. The trainer may need to work with the athlete on body
awareness until they are able to stabilise their hips properly prior to
performing this stretch. The stretcher may bend their opposite knee and
rest their foot flat on the mat instead of having the leg outstretched,
if this is a more comfortable position.
3. The trainer directs the stretcher to begin slowly pushing the heel
toward the floor, isometrically contracting the hamstrings for 6
seconds (cue; ‘Push against me as if you’re trying to put your heel on
the floor’). Be sure the athlete breathes normally during this
isometric phase.
4. After the isometric push, the stretcher relaxes and inhales deeply.
During this time, the trainer supports the leg in the starting position.
5. As they exhale, the stretcher contracts their hip flexors (quads and
psoas) to lift the leg higher, keeping their knee straight. This
actively stretches the hamstrings to a new range of motion. As the
stretcher lifts their leg higher, the trainer again reminds them to
keep their knee straight, but does not push on the leg to passively
deepen the stretch.
6. As the stretcher lengthens the hamstrings, the trainer simply
follows along to provide resistance at the start of a new round of
isometric contraction.
7. Repeat the sequence two to three times.
Robert E McAtee, NCTMB, CSCS, C-PT
Bob is a sports therapist with over
27 years experience and the author of Facilitated Stretching, published
by Human Kinetics. He is certified in therapeutic massage and bodywork,
and is a certified strength and conditioning specialist and certified
personal trainer. Bob regularly presents workshops on facilitated
stretching, soft-tissue injury care and prevention, and sports massage
throughout the USA and internationally. For more information, visit
www.stretchman.com
PERSONAL TRAINER NETWORK • SPRING/SUMMER 2008 • PP14-16
