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

2. 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

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

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

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

6. 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

7. 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)

8. Static Stretching Cont.

9. 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

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

11. Passive Stretching Cont.
Using a strap to stretch hamstring

12. 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

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

14. 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

15. 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

16. Calf Stretch

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

18. Hamstring Stretch

19. 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

20. Quadriceps stretch

21. Sources
types-of-stretches
prevention/dynamic-stretching-vs-static- stretching_54248
advisor.com/pnfstretching.html