All About Stretching

1
All About Stretching

• By
• Farid Syed

2
Warming-Up

• Importance
• Cold Muscles
• Injury

3
Types of Stretching

• Ballistic Stretching
• Dynamic Stretching
• Active Stretching
• Passive Stretching
• Static Stretching
• Isometric Stretching
• PNF Stretching

4
Ballistic Stretching

• Stretching by bouncing into stretch
• No muscle relaxation
• Not considered useful
• May lead to injury

5
Dynamic Stretching

• Controlled movements
• Gradually increase reach/speed of movement
• Sets of 8-12 repetitions
• Stop when tired
• Tired muscles have less elasticity
• Decreased range of motion

6
Active Stretching

• Assuming/holding a position using antagonistic
  muscles
• Hold stretch 10 seconds
• Active tension increases active flexibility
• Difficult stretch
• Strengthens antagonistic muscles

7
Passive Stretching

• Relaxed stretching/static-passive stretching
• Hold a position with some part of body
• Healing
• Cooling down

8
Static Stretching

• Stretching to furthest point
• Holding stretch
• 10-20 seconds
• Confused with passive stretching

9
Isometric Stretching

• No motion
• Isometric contraction
• Tense muscle for 7-15 seconds
• Increase static-passive flexibility

10
PNF Stretching

• Proprioceptive neuromuscular facilitation
• Stroke victims
• Hold/relax
• Hold/relax/contract
• Hold/relax/swing