The Importance of Stretching Before ExerciseCasey Francisco Audience: Recreational Exercisers

Reasons To Stretch:

Increases range of motion.

Reduces risk for injury.

Help relieve post exercise aches and pains.

Improves posture.

Prepares body for the stress of exercise.

Improves mechanical efficiency and overall functional performance

Getting the Most From Your Stretching:

5-10 minutes of jogging to warm muscles

Hold stretches 10-20 seconds (on average)

Stretch each muscles group individually

Don’t try to balance and stretch simultaneously

Breathe while stretching

Dynamic Stretching

Multiple repetitions

Moving joint or muscle further with each rep

Challenging the joint/muscle

Preparing joints for movement

Preparing muscle for activation

Dynamic Stretching Cont.

Dynamic stretching is better when warming up.

Ballistic Stretching

A form of passive or dynamic stretching

Bouncing motion

Force limb into extended ROM

Muscle has not relaxed enough to enter stretch

Can cause major injury

Now replaced by static stretching

Static Stretching

Challenging muscle less

Relaxing the body part being stretched

Let the body fall further on its own

Increase flexibility in tissue (30-60 second hold)

Static Stretching Cont.

Passive Stretching

Assistance to achieve stretch

Relax muscle and rely on external force

External force holds you in place

Do not have to work hard

Could cause injury

Examples of Passive Stretching

Your body weight

A strap

Leverage

Gravity

Another person

Stretching machine

Passive Stretching Cont.

Using a strap to stretch

hamstring

Active stretching

Actively contracting the muscle

Opposite to the muscle being stretched

Relax the muscle you’re trying to stretch

Rely on the opposing muscle to initiate the stretch

Controlling stretch force with your own strength

Rather than an external force

Active vs. Passive & Static vs. Dynamic

Differences Between Stretching

PNF stretching

Proprioceptive neuromuscular facilitation

One of the most effective

Flexibility training for increasing ROM

Can be both passive and active

Several variations

One thing in common: muscular inhibition

Basic Stretching

Calf Stretch Stand arms length from a wall Place right foot behind left foot Slowly bend left leg forward Keep right knee straight Right heel on the floor Keep back straight and hips forward

Calf Stretch

Basic Stretching

Hamstring stretch Put foot up on chair or wall Straighten your leg Feel stretch along back of left thigh

Hamstring Stretch

Basic Stretching

Quadriceps Stretch Hold on to wall for support Grasp ankle Gently pull heel up and back Feel stretch in front of thigh Keep knees close together

Quadriceps stretch

Sources

http://www.humankinetics.com/excerpts/excerpts/types-of-stretches

http://running.competitor.com/2014/07/injury-prevention/dynamic-stretching-vs-static-stretching_54248

http://www.sport-fitness-advisor.com/pnfstretching.html