1 6 C H A P T E R Stretching and Warm-Up

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

 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.

Factors Affecting Flexibility Joint structure Age and sex Connective tissue Weight training with limited range of motion Muscle bulk Activity level

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.

When Should an Athlete Stretch? Before practice and competition Following practice and competition

Types of Stretching Static stretch Ballistic stretch Dynamic stretch Proprioceptive neuromuscular facilitation (PNF) stretch

Chap 16 Definitions General Warm-Up: 5-10 min slow jogging or riding a stationary bicycle increases heart rate, blood flow, deep muscle temperature, respiration rate, viscosity of joint fluids and perspiration. This increase in muscle temperature allows greater amount of flexibility. Specific Warm-Up: Incorporates movements similar to the athlete’s sport. Involves 8-10 min of activity or sport specific stretches, such as shoulder stretches for volleyball or baseball ROM: Range of motion is affected by connective tissue structure, activity level, age and gender.

Static & Dynamic Flexibility Static Flexibility: Requires no voluntary muscular activity. An external force such as gravity or a partner provides the force to stretch. Dynamic Flexibility: Requires voluntary muscular action. Static Flexibility provides GREATER ROM than dynamic flexibility.

Proprioceptors and Stretching Stretch Reflex: During a rapid stretching movement the Ia fibers from the muscle spindle cause increased activation of the muscle that was stretched and its synergist. This causes the muscle to shorten. THIS SHOULD BE AVOIDED Careful static stretching does not invoke the stretch reflex Mechanoreceptor: GTO is sensitive to muscle tension. When stimulated it causes the muscle to relax.

Autogenic Inhibition & Reciprocal Inhibition Autogenic Inhibition: Relaxation in the same muscle that is experiencing increased tension. Autogenic inhibition is accomplished by actively contracting a muscle immediately before a passive stretch of the same muscle. Tension built up during the active contraction stimulates the GTO, causing a reflexive relaxation of the muscle during the subsequent passive stretch. Reciprocal Inhibition: Relaxation that occurs in the opposing muscle experiencing increased tension. This is accomplished by simultaneously contracting the muscle opposing the muscle being passively stretched. The tension in the contracting muscle stimulates the GTO and causes simultaneous reflexive relaxation of the stretched muscle

Types of Stretching Static Stretch: A slow constant stretch with the end position held for 30 sec. Ballistic Stretch: Involves active muscular effort and uses a bouncing motion in which the position is not held. Dynamic Stretch: involves flexibility during sport-specific movements. Similar to ballistic in that it utilizes speed of movement, but avoids bouncing. PNF: Usually performed with a partner and involve both passive movement and active (concentric and isometric) muscle actions. PNF may be superior to other stretching methods because they facilitate muscular inhibition.

Ch. 2 (TLTP) The Ballistic Warm-Up Muscle Viscosity – As the Blood flow to the muscle increases, it warms the muscle up and makes it more flexible.

Dynamic Flexibility Goals Become warmed Flexible Rehearsal of activities on the field Teach proper mechanics Series of bounds, hops, skips, runs, and ballistic stretches Gradual progression Joint mobility – ballistic stretches – Flex runs/skipping – multidirectional activity – power moves

Ch. 4 (TLTP) Stretching and Flexibility Reduce tension in the hips and glutes Increase Speed

Dynamic & Static Holding a stretch for 8-15 sec. Always done after a thorough warm-up Must exhale and relax as eased into the hold position Typically done after running, but before lifting Cool Down Allow the body time to rid itself of lactic acid Be limber and Flexible for Resistance Training Increase Core Temp, Muscle Temp. and Blood Flow Used before as a warm-up before Running Slow small motions to Large & fast movements Should break a slight sweat

Stretching & Flexibility: The Bottom Line Spend more time on need areas The key is frequency Stretch every day Stretch before bed Increases blood flow and circulation MUSCLES ARE FLOOODED WITH NUTRIENT RICH BLOOD HELPS REPAIR AND RECOVER FATIGUED MUSCLES Sleep better – stretching releases endorphins; make you feel relaxed and loose.

Hold-Relax PNF Begin with a passive pre-stretch 10 sec Partner applies force & athlete holds to ‘resist’ the movement 6 sec The final stretch should be of greater magnitude due to autogenic inhibition Athlete relaxes and a passive stretch is held for 30 sec

Contract-Relax PNF Begin with a passive pre-stretch 10 sec Athlete does a concentric contraction thru a a full ROM against resistance The final stretch should be of greater magnitude due to autogenic inhibition Athlete relaxes and a passive stretch is held for 30 sec

Hold-Relax with Agonist Contraction PNF Begin with a passive pre-stretch 10 sec Hold-Relax with Agonist Contraction PNF The hold-relax with agonist contraction PNF technique is the most effective due to facilitation via both reciprocal inhibition and autogenic inhibition Partner applies force & athlete holds to ‘resist’ the movement 6 sec Athlete contracts the agonist (quads) to provide additional stretching force and a passive stretch is held for 30 sec

Starting Position of PNF Hamstring Stretch

Leg and Hand Positions for PNF Hamstring Stretch

Passive Pre-Stretch of Hamstrings During Hold-Relax PNF Hamstring Stretch

Isometric Action During Hold-Relax PNF Hamstring Stretch

Increased ROM During Passive Stretch of Hold-Relax PNF Hamstring Stretch

Passive Stretch of Hamstring During Contract-Relax PNF Stretching

Concentric Action of Hip Extensors During Contract-Relax PNF Stretch

Increased ROM During Passive Stretch at Contract-Relax PNF Stretch

Passive Stretch During Hold-Relax With Agonist Contraction PNF Hamstring Stretch

Isometric Action of Hamstring During Hold-Relax With Agonist Contraction PNF Hamstring Stretch

Concentric Contraction of Quadriceps During Hold-Relax With Agonist Contraction PNF Hamstring Stretch Creating Increased ROM During Passive Stretch

Partner PNF Stretching for the Calves

Partner PNF Stretching for the Chest

Partner PNF Stretching for the Groin

Partner PNF Stretching for the Quadriceps and Hip Flexors

Partner PNF Stretching for the Shoulders

Stretching Techniques: Neck Look Right and Left Rotation of the neck to the right Rotation of the neck to the left

Stretching Techniques: Neck Flexion and Extension Neck flexion Neck extension

Stretching Techniques: Shoulders and Chest Straight Arms Behind Back Stretching the shoulder joints—standing

Stretching Techniques: Shoulders and Chest Seated Lean-Back Stretching the shoulder joints—seated

Stretching Techniques: Posterior of Upper Arm Behind-Neck Stretch (Chicken Wing) Stretching the triceps

Stretching Techniques: Upper Back Cross Arm in Front of Chest Stretching the upper back

Stretching Techniques: Upper Back Arms Straight Up Above Head (Pillar) Stretching the upper back

Stretching Techniques: Lower Back Spinal Twist (Pretzel) Stretching the lower back and sides

Stretching Techniques: Lower Back Semi-Leg Straddle Stretching the lower back from a seated position

Stretching Techniques: Hips Forward Lunge (Fencer) Stretching the hip flexors

Stretching Techniques: Hips Supine Knee Flex Stretching the gluteals and hamstrings

Stretching Techniques: Torso Side Bend With Straight Arms Stretching the sides and upper back

Stretching Techniques: Torso Side Bend With Bent Arm Stretching the sides, triceps, and upper back

Stretching Techniques: Anterior of Thigh and Hip Flexor Side Quadriceps Stretch Stretching the quadriceps

Stretching Techniques: Posterior of Thigh Sitting Toe Touch Stretching the low back, hamstrings, and calves

Stretching Techniques: Posterior of Thigh Semistraddle (Figure Four) Stretching the low back, hamstrings, and calf

Stretching Techniques: Groin Straddle (Spread Eagle) Stretching the hamstrings and hip adductors Stretching the hamstrings, hip adductors, and lower back

Stretching Techniques: Groin Butterfly Stretching the hip adductors

Stretching Techniques: Calf Wall Stretch Stretching the calves

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