Stretching Characteristics

Stretching Characteristics

1. Used to improve elasticity of muscles and connective tissue. Increasing ROM and improves flexibility

   • Reduce risk of injury

2. Static Stretching

   • Performer stretches muscle to a safe limit, then holds the position for 30s.
   • Safest way to stretch as performer is in control the whole time
   • But, is the least sport-specific so it is uneffective if completed as the only method

3. Dynamic Stretches

   • Controlled movements, taking the joint through the full range of motion
   • More sport-specific than static stretches
   • But, muscles need to be warmed up before completion

4. Ballistic Stretches

   • Also involves movement, using bouncing or momentum to forcibly stretch the muscle
   • Ballistic stretching increases the likelihood of DOMS, performers are at risk of tightening muscles instead
   • Best to use a combination of static and ballistic, in order to allow the muscle to relax at full capacity
   • Sport specific, for those requiring explosive movements

5. PNF

   • Proprioceptive Neuromuscular Facilitation
   • Passive stretching followed by isometric contractions of the muscle group being targetted
   • Very good for improving muscular strength and flexibility
   • Taking muscle to a point where its under tension, then pushing against the resistance you undergo isometric contraction
     • Allowed to relax
       • Then held in the controlled stretch for 30s
         • Allowed to relax
           • Then the process is repeated 2-4 times