Maybe you don't need to stretch more but rather increase the quality of the stretching that you already do. People are always asking how often should they stretch and for how long should they hold a stretch. The answer is that you hold the stretch until you feel looser, whether that's 15 seconds or 60 seconds. The important thing is to relax into the stretch, go to the point where you feel the mildest amount of tension, and then hold it gently.

There are three main types of stretching: static, proprioceptive neuromuscular facilitation (PNF), and ballistic. Static stretching is slow, relaxed stretching where you, or someone else, hold the muscle in a relaxed posture until it is looser. PNF stretching is where you contract the muscle against resistance (usually someone else) so that you create an isometric contraction (tension but no movement). The contraction is held for 5 seconds and then released, after which the muscle can stretch a little further. In a nutshell, it works by defeating the stretch reflex so that the brain releases the tension in the muscle. Ballistic stretching is more aggressive with repetitive bouncing motions where the muscles and tendons are rapidly stretched.

PNF technique is considered most effective, followed by static, and then ballistic. The problem with PNF is that it requires two people, one who must be skilled with PNF technique. Ballistic stretching is considered less effective than the other two and more risky because of the risk of injury to the muscle fibers due to the bouncing. For the initial stages of rehabilitation of an injury, just plain relaxing, or stretching before or after exercise or sports, static stretching is a good choice.

Here are some resources:

1. Sport Stretch by Michael Alter
2. Stretching by Bob Anderson (there is a video tape of this book, check Collage Video at (800) 433-6769 or www.collagevideo.com)
3. Facilitated Stretching by Robert McAtee (explains PNF technique)
4. For pictures of stretches, go to www.workout.com/home/home.asp
5. If you do a search for "stretching" or "PNF" in any web search engine, you will get plenty of web sites.

Richard Weil, MEd, CDE, is an exercise physiologist and certified diabetes educator. He has published dozens of articles on exercise and health and has appeared on many television programs. He also speaks about health at many national conferences.

Originally published April 15, 2002.