Methods of Stretching

Dance UK information sheet. Warming Up and Cooling Down. By Helen Laws, Caroline and Matthew Wyon.

Static Stretch-
Static stretching is a very popular stretch and is one of the safest methods of stretching, static stretching can also be very popular for dancers recovering from an injury. Current research has been aimed towards static stretching, and it is not proven to prevent an injury but is an essential part of cooling down. This includes all types of stretching methods, all muscles should be warm before starting to stretch, so cooling down is a perfect time for deeper range stretches.
With static stretches you need to place yourself or a student into the correct position, gently move (not push) deeper into the stretch, the dancer should feel the stretch but it should not be causing pain. You then breathe slowly and evenly while holding the stretch for 30+ seconds during a cool down. If you are stretching during a warm up you should hold it for 10 seconds just for the muscles to relieve stiffness.
With static stretches if the dancer or dancers are completely warm you can then release for holding the stretch but then return to the same position and hold it again.

PNF Stretch-
This type of stretch is aimed to improve your flexibility and should only be carried out when dancers are fully warm. PNF stretching is a popular name for this stretching method but it stands for 'proprioceptive neuromuscular facilitation' the small sensors that identify muscle tension (proprioceptors) are used to achieve maximum elongation of the muscles without initiating the stretch reflex.
PNF stretching works in the way of finding a position that you can feel the stretch and again the dance should not be feeling pain. After holding the stretch for 10 seconds you apply resistance to the chosen muscle for 10 seconds, this stretch is often used when in partners. After 10 second you relax the muscle and gently increase the stretch to the point of feeling the stretch, not pain. Try and repeat this another 2 times.

Plate 17. Anatomy and Kinesiology for Ballet Teachers. By Eivind Thomasen and Rachel-Anne Rist (1996) PNF stretching technique, a partner assisting with a hamstring stretch.

Dynamic Stretch-
Dynamic stretching is often used during an effective warm-up, this type of stretching involves moving a muscle or joint through its full range, I slightly disagree with this part, as I believe full range stretches should be performed nearer the end of the class when the body is completely warm and supply, a cool down is perfect for full range stretching. But anyhow dynamic stretching is full range movement in a slow and controlled manner, you should not hold this stretch but continuously keep moving.

For example: if you wanted to stretch the hamstring muscles, you could use a slow grand battement, extending the leg devant, side and derriere. I believe less and less teachers are using this technique to stretch, after more research on different types of stretching most teachers know not to use full range stretches during a warm-up or the beginning of class.

 

Ballistic Stretch-
This type of stretching is similar to dynamic stretching, the only difference between these two is ballistic stretching is bouncing in a stretch, this means the speed of starching is fast and can be forceful. This type of stretching is rarely used, I can not say I use this type of stretching in my classes, you need to be sure all students are completely warm, warm enough for jumps, leaps and energetic movements otherwise this will lead to injuries and harming you or your students.
I think this type of stretch is becoming less and less popular. I think this is a dated technique which was very popular but after more research I believe there are better methods to stretch.
This type of method would be finding a full range stretch and bouncing or swinging at a fast speed, normally with your body weight pushing down to deepen the stretch.