Stretching

Guidelines for Stretching NBA-WNBA Never Bounce Always Warm Normal Breathing Appropriate Do not stretch injured muscles Do not stretch until you feel pain Start slowly

Flexibility - F.I.T. Frequency Intensity Time Minimum 2 – 3 days a week Best to do some stretching daily To the point where you feel tension, not pain 15–30 minutes total Static stretches of warm muscles; 20–60 seconds, three sets

Types of Stretches Recommended Not Recommended Static Stretching Dynamic Stretching Passive Stretching PNF Ballistic Stretching Active Isolated (AI) Stretching Isometric Stretching

Static Stretching The most common type of stretching which involves gently stretching to a fairly comfortable position and holding it for 20 – 60 seconds. Do not bounce or move into the stretch too quickly. Do not stretch to the point of pain. Stop stretching if you feel discomfort in the joints.

Dynamic Stretching A more advanced stretch which involves controlled body movements which take the muscles to the limit of their range of motion. Examples include leg swings, arm swings, and torso twists. Movements should be smooth and controlled. Can be incorporated into a warm-up. Done in sets of 8 – 12 repetitions.

Passive Stretching Similar to static stretching except that the force used to stretch the muscle is external, either by a partner or apparatus. Ensure there is good communication between you and your partner. Movements should still be slow and not done to the point of pain.

PNF (Proprioceptive Neuromuscular Facilitation) Contract-Relax: After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2- 3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.

PNF (Proprioceptive Neuromuscular Facilitation) Contract-Relax-Contract: It involves performing two isometric contractions: first of the agonists, then, of the antagonists. After assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds. Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique.