Thier are several differnt techniques for stretching. Self myofascial release is a technique that focuses on the tissue that surrounds and separates the muscle. By applying gentle force to bundled muscle fibers or a "knot" it will help break up the muscle fibers and release unwanted tension which can lead to muscular imbalances. A foam roller is a highly effective method of myofascial release. You must roll out until you find a tendor spot and maintain steady pressure for a minimum of 30 seconds. The more painful the knot the more time you should spend trying to release the tension. This method is extremely important for athletes or people who live active lifestyles. Another technique is static stretching. This is a more tradition method that focuses on stretching a muscle with lower force and longer duration. Usually trying to hold the point of tension for 30 seconds. This allows the muscle to relax and allows for better elongation of the muscle. This method is often used to decrease muscle spindle activity of a tight muscle before and after an activity.

  Another technique is Active isolated stretching is the process of using agonist and synergistic to dynamically move the joint into a range of motion. This method is predominantly used  for warm ups before sporting events or high intensity excercises. If an individual posses any muscular or postural imbalance this technique will not recommended. Typically 5 to 10 repetitions of each stretch performed and held 1 to 2 seconds each. Dynamic stretching uses the force production of a muscle and the bodies momentum to take a joint through the full available range of motion. Hip swings, medicine ball rotations, and walking lunges are good examples of dynamic stretching. This method is also only recommended if the person has good levels of core stability and balance.  The main thing I try to preach to clients is to live as healthy as they can. Training shouldn't just be about looking a certain way. The goal is to be healthy, strong, flexible, fast, and well balanced. Stretching might not be the most exciting activity in the world but it's so important to your have your body operate at a high level.

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