by LS Shane Saunders

For most people who participate in sport or undertake their own training, stretching is an overlooked and often underrated part of the daily workout. It's often seen as a waste of time with no aesthetic (pertaining to looks) benefits. There are four main types of stretches:

Passive stretching - This stretch is generally done by easing the muscle group into a stretched position and holding that end position for 20 to 30 seconds using gravity or an external force such as a wall.
To improve your flexibility, you need to repeat each stretch at least three times, moving that little bit further with each subsequent attempt.

Active stretching - These stretches appear very similar to passive stretches. The difference is that we "hold" the body part in the stretched position without the help of external forces.

Ballistic and dynamic stretches - This type of stretching involves swinging and-or rotating body parts over an arc or through a plane of movement. Be aware - these stretches can be potentially dangerous without proper supervision and guidance.

Proprioceptive Neuromuscular Facilitation (PNF) - This is by far the best way to improve your flexibility. Although you can perform these stretches on your own with a towel, the best results are obtained with a partner. PNF stretching works on the basis of two-direction force, that is, force from you one way and force from your partner in the opposing direction. For more information on this type of stretching seek the guidance of your PTI.

So, how does stretching make you stronger? Your muscle will be able to develop its full range of movement, being at maximum strength in every plane of movement.

Your muscle fibres will be more receptive to growth and reaction time will increase, thus increasing speed and movement.
Also, your probability for injury will be significantly decreased.