Proper Stretching Techniques

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Proper StretchingTechniques

• By Jonathan Morales

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Before and After

• Do your muscles feel sore?
• Do you feel like your muscles are weak when you
  wake up?
• Does your lower back hurt?
• Do you want to play or work out at your maximum
  capacity?
• Do you want your muscles to have their full range
  of motion?

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Benefits of Stretching

• Stretching actually increases range of motion
  (flexibility).
• Stretching maximizes athletic performance.
• Stretching reduces the risk of muscle injury.
• Stretching after a physical activity can reduce
  the onset of muscle soreness.

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Major Types of Stretching

• Static Stretching
• Dynamic Stretching
• Propioceptive Neuromuscular Facilitation

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Static Stretching

• Static stretching is stretching muscles slowly in
  order to lengthen them where their movement is
  limited.

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Dynamic Stretching

• Dynamic stretching is stretching that moves
  joints through their full range of motion to
  mimic a movement used in a sport or exercise.

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Propioceptive Neuromuscular Faciliation

• PNF is a series of movements that combine
  stretching with alternating contraction and
  relaxation of muscles.

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Warm up and Cool down

• Stretching should be done before as well as after
  working out or playing a sport.
• The physical activity you engage in determines
  which muscles you must stretch.
• Stretching after an activity will provide
  additional relief from muscle soreness.

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Conclusion

• I hope this presentation has given you a better
  understanding of how and when to stretch your
  muscles properly.