The Importance of Stretching Before Exercise Casey Francisco Audience: Recreational Exercisers

Reasons To Stretch: Increases range of motion. Reduces risk for injury. Help relieve post exercise aches and pains. Improves posture. Prepares body for the stress of exercise. Improves mechanical efficiency and overall functional performance

Getting the Most From Your Stretching: 5-10 minutes of jogging to warm muscles Hold stretches 10-20 seconds (on average) Stretch each muscles group individually Don’t try to balance and stretch simultaneously Breathe while stretching

Dynamic Stretching Multiple repetitions Moving joint or muscle further with each rep Challenging the joint/muscle Preparing joints for movement Preparing muscle for activation

Dynamic Stretching Cont. Dynamic stretching is better when warming up.

Ballistic Stretching A form of passive or dynamic stretching Bouncing motion Force limb into extended ROM Muscle has not relaxed enough to enter stretch Can cause major injury Now replaced by static stretching

Static Stretching Challenging muscle less Relaxing the body part being stretched Let the body fall further on its own Increase flexibility in tissue (30-60 second hold)

Static Stretching Cont.

Passive Stretching Assistance to achieve stretch Relax muscle and rely on external force External force holds you in place Do not have to work hard Could cause injury

Examples of Passive Stretching Your body weight A strap Leverage Gravity Another person Stretching machine

Passive Stretching Cont. Using a strap to stretch hamstring

Active stretching Actively contracting the muscle Opposite to the muscle being stretched Relax the muscle you’re trying to stretch Rely on the opposing muscle to initiate the stretch Controlling stretch force with your own strength Rather than an external force

Active vs. Passive & Static vs. Dynamic Differences Between Stretching

PNF stretching Proprioceptive neuromuscular facilitation One of the most effective Flexibility training for increasing ROM Can be both passive and active Several variations One thing in common: muscular inhibition

Basic Stretching Calf Stretch Stand arms length from a wall Place right foot behind left foot Slowly bend left leg forward Keep right knee straight Right heel on the floor Keep back straight and hips forward

Calf Stretch

Basic Stretching Hamstring stretch Put foot up on chair or wall Straighten your leg Feel stretch along back of left thigh

Hamstring Stretch

Basic Stretching Quadriceps Stretch Hold on to wall for support Grasp ankle Gently pull heel up and back Feel stretch in front of thigh Keep knees close together

Quadriceps stretch

Sources http://www.humankinetics.com/excerpts/excerpts/ types-of-stretches http://running.competitor.com/2014/07/injury- prevention/dynamic-stretching-vs-static- stretching_54248 http://www.sport-fitness- advisor.com/pnfstretching.html