At The Stretch Clinic, we prioritise science-based methods to ensure safe and effective stretching. Our approach is personalised to address the specific needs of each individual, promoting improved health, movement, and overall wellbeing.

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Stretching Protocols we Use

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Active Stretching

Active Stretching involves using your own muscles to hold a stretch. In this type of stretch, you actively engage the muscles around a joint to stretch the opposing muscles. Active stretching helps improve muscle strength and flexibility while also promoting greater body control.

 

Passive Stretching

On the other hand, involves an external force, whether it's another part of your body, a partner, or a prop like a strap holding the stretch for you. This allows the muscle to relax while it's being stretched, often enabling a deeper stretch than in active stretching. Passive stretching is often used for relaxation and to increase flexibility.

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Proprioceptive Neuromuscular Facilitation (PNF)

PNF stretching is an advanced and highly effective flexibility training technique that involves both stretching and contracting (isometric contraction) of the muscle being targeted. PNF stretching is often used in rehabilitation settings and by athletes to quickly improve flexibility and range of motion. This method typically involves the assistance of a partner but can also be done individually with props or resistance.

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Ballistic Stretching

Ballistic stretching is a type of stretching that uses rapid, bouncing movements to force a muscle beyond its typical range of motion. Unlike static stretching, where you hold a position for a set amount of time, ballistic stretching involves fast, jerky movements designed to stretch the muscle to its maximum potential.

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Static Stretching:

Involves holding a stretch in a stationary position for a set period (e.g., 15-60 seconds). This helps increase flexibility and is typically used after physical activity or during a cool-down.

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Dynamic Stretching

Involves controlled movements that take the muscles and joints through their full range of motion. It’s often used as a warm-up before exercise to increase mobility and blood flow.

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Isometric Stretching

A form of PNF, but without movement. In this method, you contract the target muscle while in a stretch without changing the muscle's length. It’s held for 5-10 seconds and is excellent for both flexibility and strength.

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Myofascial Release

Though not a traditional "stretching" protocol, myofascial release targets the fascia (the connective tissue around muscles). It involves applying pressure (often with a foam roller) to release tightness and improve muscle flexibility and mobility.

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