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

Chapter Outline  Warm-up  Types of stretching  Flexibility  Factors affecting flexibility  Frequency, duration, and intensity of stretching  When should an athlete stretch?  Proprioceptors and 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 by improving the flexibility of a muscle. -Raise internal body temperature first to decrease chance of injury. -General vs. Specific warm-up p.322 

Flexibility  Why do we need flexibility in sport?  Range of Motion  Static Flexibility – passive movement; range of possible movement around a joint; no muscle activity- a person/machine/gravity provides the force to stretch the muscle  Dynamic Flexibility - active movement; voluntary muscle actions to gain flexibility

Factors Affecting Flexibility  Joint structure – Shoulder/Hip vs Wrist vs Knee  Activity level  Age and sex  Connective tissue – elasticity vs. plasticity  Weight training with limited range of motion  Muscle bulk

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.  Individual stretches should be held to the point of mild discomfort, but not pain, for 30 seconds.  Sessions should conclude with 4 to 5 minutes of stretching.

When Should an Athlete Stretch?  Before practice and competition - read p 324  Following practice and competition –read p. 324

Proprioceptors and Stretching  Muscle Spindle and Stretch Reflex – sudden rapid stretch tells the muscle to respond with a stretch reflex and contract the muscle which will decrease the amount of stretch; Ballistic stretching causes this so you want to static stretch  GTO – reflexive relaxation autogenic inhibition vs reciprocal inhibition Read p. 324

Types of Stretching  Active vs. Passive Stretching  Static stretch – Hold for 30 sec; safe and easy to learn; appropriate for all athletes  Proprioceptive neuromuscular facilitation (PNF) stretch Types - Hold Relax – Fig ; Contract Relax – Fig ; Hold Relax with Agonist contraction – Fig  Ballistic stretch – bouncing; avoid; triggers the stretch reflex  Dynamic stretch – long walking strides; ER of shoulder for BSB or SB or VB

General Stretches p  Know how to perform stretches and muscles being stretched for quiz

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 Rotation of the neck to the right Rotation of the neck to the left Look Right and Left

Stretching Techniques: Neck Neck flexion Neck extension Flexion and Extension

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Stretching Techniques: Groin Stretching the hip adductors Butterfly

Stretching Techniques: Calf Stretching the calves Wall Stretch

Stretching Techniques: Calf Stretching the calf standing on a step Step Stretch Preparing to stretch the Achilles tendon by slightly bending the knee Stretching the Achilles tendon by lowering the heel