Stretching Types

There are various types of stretching techniques. Here, we will only consider two:

The first is called Proprioceptive Neuromuscular Facilitation (PNF). This technique simply involves the application of resistance along with the stretch. Generally, another person can assist by applying pressure or resistance on the limb in the direction of the stretch.
This type of stretching can also be accomplished by using a wall or other object to apply light pressure or resistance to the muscle to be stretched.
The other type of stretching is a two-stage stretch. First stretch the muscle for about 3 seconds. Release the stretch, exhale and stretch again.
The second stage of the stretch will allow further range of motion than the first. Hold the second stage of the stretch for 10 - 15 seconds.