C H A P T E R

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C H A P T E R
Stretching and Warm-Up
William R. Holcomb
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Chapter Outline
?Warm-up
?Flexibility
?Factors affecting flexibility
?Frequency, duration, and intensity of stretching
?When should an athlete stretch?
?Proprioceptors and stretching
?Types of stretching
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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.
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Factors Affecting Flexibility
?Joint structure
?Age and sex
?Connective tissue
?Weight training with limited range of motion
?Muscle bulk
?Activity level
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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.
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When Should an Athlete Stretch?
?Before practice and competition
?Following practice and competition
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Types of Stretching
?Static stretch
?Ballistic stretch
?Dynamic stretch
?Proprioceptive neuromuscular facilitation (PNF)
stretch
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Starting Position of PNF Hamstring Stretch
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Leg and Hand Positions for PNF Hamstring Stretch
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Passive Pre-Stretch of Hamstrings During
Hold-Relax PNF Hamstring Stretch
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Isometric Action During Hold-Relax PNF Hamstring
Stretch
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Increased ROM During Passive Stretch of
Hold-Relax PNF Hamstring Stretch
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Passive Stretch of Hamstring During
Contract-Relax PNF Stretching
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Concentric Action of Hip Extensors During
Contract-Relax PNF Stretch
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Increased ROM During Passive Stretch at
Contract-Relax PNF Stretch
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Passive Stretch During Hold-Relax With Agonist
Contraction PNF Hamstring Stretch
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Isometric Action of Hamstring During Hold-Relax
With Agonist Contraction PNF Hamstring Stretch
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Concentric Contraction of Quadriceps During
Hold-Relax With Agonist Contraction PNF Hamstring
Stretch Creating Increased ROM During Passive
Stretch
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Partner PNF Stretching for the Calves
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Partner PNF Stretching for the Chest
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Partner PNF Stretching for the Groin
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Partner PNF Stretching for the Quadriceps and
Hip Flexors
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Partner PNF Stretching for the Shoulders
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Stretching Techniques Neck
Look Right and Left
Rotation of the neck to the right
Rotation of the neck to the left
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Stretching Techniques Neck
Flexion and Extension
Neck flexion
Neck extension
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Stretching Techniques Shoulders and Chest
Straight Arms Behind Back
Stretching the shoulder jointsstanding
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Stretching Techniques Shoulders and Chest
Seated Lean-Back
Stretching the shoulder jointsseated
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Stretching Techniques Posterior of Upper Arm
Behind-Neck Stretch (Chicken Wing)
Stretching the triceps
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Stretching Techniques Upper Back
Cross Arm in Front of Chest
Stretching the upper back
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Stretching Techniques Upper Back
Arms Straight Up Above Head (Pillar)
Stretching the upper back
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Stretching Techniques Lower Back
Spinal Twist (Pretzel)
Stretching the lower back and sides
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Stretching Techniques Lower Back
Semi-Leg Straddle
Stretching the lower back from a seated position
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Stretching Techniques Hips
Forward Lunge (Fencer)
Stretching the hip flexors
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Stretching Techniques Hips
Supine Knee Flex
Stretching the gluteals and hamstrings
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Stretching Techniques Torso
Side Bend With Straight Arms
Stretching the sides and upper back
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Stretching Techniques Torso
Side Bend With Bent Arm
Stretching the sides, triceps, and upper back
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Stretching Techniques Anterior of Thigh and Hip
Flexor
Side Quadriceps Stretch
Stretching the quadriceps
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Stretching Techniques Posterior of Thigh
Sitting Toe Touch
Stretching the low back, hamstrings, and calves
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Stretching Techniques Posterior of Thigh
Semistraddle (Figure Four)
Stretching the low back, hamstrings, and calf
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Stretching Techniques Groin
Straddle (Spread Eagle)
Stretching the hamstrings and hip adductors
Stretching the hamstrings, hip adductors, and
lower back
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Stretching Techniques Groin
Butterfly
Stretching the hip adductors
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Stretching Techniques Calf
Wall Stretch
Stretching the calves
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Stretching Techniques Calf
Step Stretch
Stretching the calf standing on a step
Preparing to stretch the Achilles tendon by
slightly bending the knee
Stretching the Achilles tendon by lowering the
heel