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Types of Stretching

The document discusses proper warm-up and stretching techniques for athletes. It explains that a warm-up should include 5-6 minutes of general activity to raise body temperature followed by 8-12 minutes of sport-specific stretching. Individual stretches should be held for 30 seconds until a mild discomfort is felt but not pain. Different stretching techniques are described targeting various muscle groups like shoulders, hips, hamstrings, calves and more. Proper stretching decreases injury risk and improves flexibility.

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Jed Banania
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158 views

Types of Stretching

The document discusses proper warm-up and stretching techniques for athletes. It explains that a warm-up should include 5-6 minutes of general activity to raise body temperature followed by 8-12 minutes of sport-specific stretching. Individual stretches should be held for 30 seconds until a mild discomfort is felt but not pain. Different stretching techniques are described targeting various muscle groups like shoulders, hips, hamstrings, calves and more. Proper stretching decreases injury risk and improves flexibility.

Uploaded by

Jed Banania
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd
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Stretching and Warm-Up

 A proper warm-up is specific to


the sport or activity, and stretching
is an integral part of any warm-up.
The warm-up prepares the athlete
for practice or competition and
decreases the risk of injury by
improving the flexibility of a muscle.
-Raise internal body temperature
first to decrease chance of injury.
Flexibility
Why do we need flexibility in sport?
Range of Motion
Static Flexibility – passive movement;
range of possible movement around a
joint; no muscle activity- a
person/machine/gravity provides the
force to stretch
Dynamic the muscle
Flexibility - active movement;
voluntary muscle actions to gain
flexibility
Factors Affecting Flexibility

Joint structure – Shoulder/Hip vs Wrist vs Knee


Age and sex
Connective tissue – elasticity vs. plasticity
Weight training with limited range of motion
Muscle bulk
Activity level
Frequency, Duration, and Intensity
of Stretching
Each practice session should be preceded by 5 to 6
minutes of general warm-up and 8 to 12 minutes of
sport-specific stretching.
Sessions should conclude with 4 to 5 minutes of
stretching.
Individual stretches should be held to the point of
mild discomfort, but not pain, for 30 seconds.
Proprioceptors and Stretching
Muscle Spindle and Stretch Reflex – sudden rapid
stretch tells the muscle to respond with a stretch
reflex and contract the muscle which will decrease
the amount of stretch; Ballistic stretching causes
this so you want to static stretch
Types of Stretching
Active vs. Passive Stretching
 Static stretch – Hold for 30 sec; safe and easy to
learn; appropriate for all athletes

Ballistic stretch – bouncing; avoid; triggers the


stretch reflex
Dynamic stretch – long walking strides; ER of
shoulder for BSB or SB or VB
Proprioceptive neuromuscular facilitation (PNF)
stretch
Starting Position of PNF Hamstring Stretch
Leg and Hand Positions
for PNF Hamstring Stretch
Passive Pre-Stretch of Hamstrings During
Hold-Relax PNF Hamstring Stretch
Isometric Action During Hold-Relax PNF
Hamstring Stretch
Increased ROM During Passive Stretch
of Hold-Relax PNF Hamstring Stretch
Passive Stretch of Hamstring During
Contract-Relax PNF Stretching
Concentric Action of Hip Extensors During
Contract-Relax PNF Stretch
Increased ROM During Passive Stretch
at Contract-Relax PNF Stretch
Passive Stretch During Hold-Relax
With Agonist Contraction PNF Hamstring Stretch
Isometric Action of Hamstring During Hold-Relax
With Agonist Contraction PNF Hamstring Stretch
Concentric Contraction of Quadriceps During
Hold-Relax With Agonist Contraction PNF
Hamstring Stretch Creating Increased ROM
During Passive Stretch
Partner PNF Stretching for the Calves
Partner PNF Stretching for the Chest
Partner PNF Stretching for the Groin
Partner PNF Stretching for the Quadriceps
and Hip Flexors
Partner PNF Stretching for the Shoulders
Stretching Techniques: Neck
Look Right and Left

Rotation of the neck to the right Rotation of the neck to the left
Stretching Techniques: Neck
Flexion and Extension

Neck flexion Neck extension


Stretching Techniques: Shoulders and Chest
Straight Arms Behind Back

Stretching the shoulder joints—standing


Stretching Techniques: Shoulders and Chest
Seated Lean-Back

Stretching the shoulder joints—seated


Stretching Techniques: Posterior of Upper Arm
Behind-Neck Stretch (Chicken Wing)

Stretching the triceps


Stretching Techniques: Upper Back
Cross Arm in Front of Chest

Stretching the upper back


Stretching Techniques: Upper Back
Arms Straight Up Above Head (Pillar)

Stretching the upper back


Stretching Techniques: Lower Back
Spinal Twist (Pretzel)

Stretching the lower back and sides


Stretching Techniques: Lower Back
Semi-Leg Straddle

Stretching the lower back from a seated position


Stretching Techniques: Hips
Forward Lunge (Fencer)

Stretching the hip flexors


Stretching Techniques: Hips
Supine Knee Flex

Stretching the gluteals and hamstrings


Stretching Techniques: Torso
Side Bend With Straight Arms

Stretching the sides and upper back


Stretching Techniques: Torso
Side Bend With Bent Arm

Stretching the sides, triceps, and upper back


Stretching Techniques: Anterior of Thigh
and Hip Flexor
Side Quadriceps Stretch

Stretching the quadriceps


Stretching Techniques: Posterior of Thigh
Sitting Toe Touch

Stretching the low back, hamstrings, and calves


Stretching Techniques: Posterior of Thigh
Semistraddle (Figure Four)

Stretching the low back, hamstrings, and calf


Stretching Techniques: Groin
Straddle (Spread Eagle)

Stretching the
hamstrings and hip
adductors

Stretching the
hamstrings, hip
adductors, and lower
back
Stretching Techniques: Groin
Butterfly

Stretching the hip adductors


Stretching Techniques: Calf
Wall Stretch

Stretching the calves


Stretching Techniques: Calf
Step Stretch

Stretching the calf standing Preparing to stretch the Stretching the Achilles
on a step Achilles tendon by slightly tendon by lowering the heel
bending the knee

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