STRETCHING

STRETCHING

1. Static

   • Performed without movement
   • Muscle has to be stretched under tension
   • Position is held to allow muscle to lengthen
   • Safe and effective form of stretching
   • Hold for 8 seconds

2. Dynamic

   • Performed with movement
   • Uses a controlled soft bounce or swinging motion
   • Moves a particular body part to limit its range

3. Active

   • Slow stretching in which flexibility is acheived
   • Without assistance
   • Uses only the strength of the antagonist which generates a stretch within the agonist
   • Held for 10-15 seconds
   • Contraction of opposing muscle helps relax stretched muscle

4. Passive

   • Similar to static stretching
   • May use a partner or apparatus can be used to help stretch further muscles and joints

5. Ballistic

   • Involves aggressive, dynamic, rapid bouncing or swinging motions
   • The contraction of the agonist forces the antagonist to relax
   • Used towards the end of the warm up

6. Proprioceptive nueromuscular facilation

   • PNF
   • After the stretch is held the muscle is contracted isometrically between 6-10 seconds
     • Then relaxes again usually further the second time
   • Known as a CRAC
     • Contract relax antagonist contract
   • Aim is to toughen and inhibit proprioceptors

7. Safe stretching

   • Muscle tissue warm to reduce injury
   • Start slowly and hold end points
   • Not painful
   • Stretch both agonist and antagonist
   • Good posture
   • Breathe slowly and easily while stretching