stretching

• One of the best ways to keep your muscles healthy. Stretching regularly will help maintain your muscle strength and increase your flexibility. The more flexible you are, the better it is for your joints. Keeping muscles and joints in top condition helps with your day-to-day range of motion and can help guard against injury.
• stretching techniques

  • static - active (self), passive (partner)
  • dynamic - active, ballistic (not recommended)
  • pre-contraction - pnf & other techniques
• STATIC STRETCHING

  It is the most common type of stretching exercise. It is usually done to hold the position that is being stretched between 10 to 30 seconds in a static position. It is considered safe and effective in improving the flexibility and elasticity of the muscle.
• Two types of static stretches:

  • Active: Added force is applied by the individual for greater intensity
  • Passive: Added force is applied by an external force (e.g., partner or assistive device) to increase intensity
• static upper body

  • upper trapezius (neck) stretch
  • cross-body shoulder stretch
  • reclined spinal twist
  • seated bicep stretch
  • puppy pose
• static lower body

  • crossover hamstring stretch
  • lunging psoas stretch
  • standing quad stretch
  • downward facing dog
  • double pigeon pose
• DYNAMIC STRETCHING

  • Dynamic stretching is performed with continuous movements and with repetitions; this is to increase the range of motion of the body part that is being stretched. It is done with 10 to 12 repetitions.
• Dynamic Stretch

  • Squats
  • High Knees
  • Leg Swings
  • Plank Walk-Outs
  • Arm Circles
  • Standing Toe Taps
  • Jumping Jacks
  • Butt Kicks
  • Hip Circles
• Ballistic stretching


  Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion
• Ballistic stretching


  • Not considered useful
  • Can lead to injury
  • Does not allow muscles to adjust to, and relax in, the stretched position
  • May instead cause muscles to tighten up by repeatedly activating the stretch reflex
• Ballistic Stretches

  • garland pose with twist
  • forward fold
  • froggy variations
  • straddle leg rech
  • ballistic pancake stretch (and reach)
• PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION

  • PNF stretching is an advanced form of flexibility training that involves contraction and stretching of muscles. The technique was originally born in the clinical rehabilitative environment but has worked its way into mainstream gyms because it is so effective.
  • PNF stretching requires the help of a partner or an inanimate object. To perform a PNF stretch, you will alternate between a static stretch-and-hold and an isometric contraction of the muscle being stretched.