What do you think is the most beneficial way of stretching, providing the most benefit with least risk of injury?
I think it's best to first warm the legs up, either by doing low- to mid-level kicks, running in place, jumping jacks, or some other sort of exercise to get blood flowing in them. Then do solo stretching for a bit, followed by partner stretching if possible. Then continue with the rest of the class.
One style if stretching that I think is rather effective is called PNF stretching, which stands for proprioceptive neuromuscular facilitation. This is basically a combination of passive and active stretches. For example:
The Hold-Relax Stretch
Assume a passive stretching position for about 20 seconds then relax for about 5 seconds. Then, isometrically contract the muscle being stretched for 7-15 seconds (for example: if you're doing a hamstring stretch on the floor, imagine pushing your heel through the floor with your hamstring). Let the muscle relax for 2-3 seconds and follow it up with another passive stretch for 10-15 seconds. You should be able to go further than the first passive stretch. Relax the muscle for about 20 seconds and follow up with another PNF stretch.
I don't do these stretches on a regular basis, but when I do them, they really feel like they work very well.
Cthulhu
I think it's best to first warm the legs up, either by doing low- to mid-level kicks, running in place, jumping jacks, or some other sort of exercise to get blood flowing in them. Then do solo stretching for a bit, followed by partner stretching if possible. Then continue with the rest of the class.
One style if stretching that I think is rather effective is called PNF stretching, which stands for proprioceptive neuromuscular facilitation. This is basically a combination of passive and active stretches. For example:
The Hold-Relax Stretch
Assume a passive stretching position for about 20 seconds then relax for about 5 seconds. Then, isometrically contract the muscle being stretched for 7-15 seconds (for example: if you're doing a hamstring stretch on the floor, imagine pushing your heel through the floor with your hamstring). Let the muscle relax for 2-3 seconds and follow it up with another passive stretch for 10-15 seconds. You should be able to go further than the first passive stretch. Relax the muscle for about 20 seconds and follow up with another PNF stretch.
I don't do these stretches on a regular basis, but when I do them, they really feel like they work very well.
Cthulhu