Transcript Stretching

Stretching and Flexibility
KH2520
GEORGIA STATE UNIVERSITY
Warm-up
 General warm up – 5-10 min Fast walk/slow
jogging or stationary bike
 Specific warm-up – incorporates movements
similar to exercise or sport being performed
What is flexibility?
 The absolute range of movement in a joint or series
of joints that is attainable in a momentary effort with
the help of a partner or a piece of equipment
 Being “innately” flexible is a myth!
 Tony Horton on flexibility…
http://www.youtube.com/watch?v=LmPWLLY5rD4
Factors affecting flexibility
 Resistance training should
train agonist and antagonist
muscle groups to ensure
muscle balance


Always train through the full
ROM
Range of Motion (ROM) is the
distance that a movable object
may normally travel while
properly attached to another
 Muscle bulk does affect
ROM

Not uncommon in large,
anaerobic athletes (deltoids,
biceps) which may impede
weight-training through full
ROM
 Stretching can
ROM
Factors affecting flexibility
 External
 Temperature
 Gender
 Clothing/Equipment
 Age
 Recovery Stage
 Internal
 Type of joint
 Temperature of joint
 Elasticity of muscles, tendons,
and ligaments
Stretching guidelines
 Research shows stretching 2x/week for 5 weeks
increases flexibility



5-6 min general warm-up (cycle, arm ergometer)
8-12 min sports-specific stretching (leg kicks or dynamic
shoulder movements, etc.)
4-5 min general stretching
 Static stretching should occur after exercising,
practice, or competition
Types of stretching
 Active stretch – person
stretching applies force of
stretching

Touching toe stretch – force is
supplied by athlete through lean
forward (hold the stretch)
 Passive stretch – partner
or machine provides force of
stretching

Partner hamstring stretch
Types of stretching
 Static stretch (type of passive stretch)– slow, constant stretch held for 30-40
sec
 No stretch reflex elicited
http://www.youtube.com/watch?v=gm99m-qn7aM
 Ballistic stretch – bouncing type movement with muscular effort and end
position is not held (ex. bouncing toe touches)
 Ballistic jumps by a hurdler before a race
 TRIGGERS STRETCH REFLEX and isn’t preferred for increasing ROM
http://www.youtube.com/watch?v=eXjK49c69Qg
 Dynamic stretch – controlled dynamic stretching that mimics sports
movement (ex. leg swings, arm swings, torso twists)
 Long walking strides performed by a hurdler to increase hip ROM prior to
race
http://www.youtube.com/watch?v=QQfjEPKNcys
Types of stretching
 Proprioceptive Neuromuscular Facilitation
(PNF) stretch

Involves partner
Both active and passive stretching
Superior to other stretches for increasing ROM

PNF Stretching Example:


http://www.youtube.com/watch?v=GRMFBZRy5OM
Types of stretching
 PNF:Hold-relax example (most effective according to
book)



First phase is 10 sec passive stretch
Second phase is isometric hold against partner for 6 sec
Third phase is increased stretching (due to GTO stimulation)
for 30 sec
Dynamic vs Static-Stretching Warm Up
Conclusions
 Stretching may reduce the risk of sports injury
 Acute static stretching prior to exercise may decrease
performance
 Chronic stretching following practice appears to
enhance sports performance
Static Stretching
KH 2520: PRINCIPLES OF PHYSICAL
ACTIVITY AND FITNESS
Static Stretching
 A form of stretching in which a stretched position is
held for a given duration (15-60 s).
 Static stretching avoids forced movements that can
provoke a stretch reflex
 Static Stretching Example:
http://www.youtube.com/watch?v=xMyQ6-EJGxw
Types of Static Stretches
 Passive - a form of static stretching in which an
external force exerts upon the limb to move it into
the new position
 Active - eliminates force and its adverse effects from
stretching procedures by allowing the limb to move
through a full range of motion while stretching
Stretching - Static
 Warm up
 Determine appropriate
stretching exercises for
target muscle/muscle
group
 Assume stretching
position to the point of
mild to moderate tension

No pain or discomfort
• Hold position for 15 –
60 seconds
•
Relaxed, slow breathing
• Do not hold breath
Stretching - Static
Trunk Twist
Hamstring
Stretching - Static
Calf
Chest
Stretching - Static
Shoulder
Quadriceps
Stretching - Static
Forearm
Tricep
Stretching - Static
Inner thigh
Back
Static Stretching
 Static stretching
directly after weight
training has been
found to increase
muscular growth
 Strengthen what you
stretch, and stretch
after you strengthen!
-Judy Alter
What is Dynamic Stretching
 Dynamic stretching consists of functional based
exercises which use sport specific movements to
prepare the body for movement.
 It involves moving parts of your body and gradually
increasing ROM, speed of movement, or both
What is Dynamic Stretching continued..
 Dynamic stretching consists of controlled
movements that take you (gently!) to the limits of
your range of motion
 In dynamic stretches, there are no bounces or "jerky"
movements.
Stretching – Dynamic
 Warm up
 Determine appropriate
stretching exercises for
target muscle/muscle
group
 Move through full range
of motion
Benefits of Dynamic Stretching
 Full Body Warm Up
 Improves Kinesthetic Awareness
 Improves Flexibility
Order of Stretching
Beginning- Dynamic warm up
Middle- Actual workout
End- Cool down/static stretching
Ballistic Stretching
 Ballistic stretching uses the momentum of a moving
body or a limb in an attempt to force it beyond its
normal range of motion.
 This is stretching, or "warming up", by bouncing into
(or out of) a stretched position, using the stretched
muscles as a spring which pulls you out of the
stretched position.
PNF Stretching
What is PNF?
 PNF -- or proprioceptive neuromuscular facilitation
-- exercises involve stretching a muscle or group of
muscles, contracting the same muscle isometrically
for at least three seconds, and then stretching it
farther.
 Example of PNF stretching on your own
http://www.youtube.com/watch?v=yrbDxgFSocE
Hold-Relax
• A partner moves the extended leg to a point of mild
discomfort. This passive stretch is held for 10 seconds.
• On instruction, the subject isometrically contracts the
hamstrings by pushing their extended leg against their
partner's hand. The partner should apply just enough
force so that the leg remains static. This is the 'hold'
phase and lasts for 6 seconds.
• The subject is then instructed to 'relax' and the partner
completes a second passive stretch held for 30 seconds.
The extended leg should move further than before
(greater hip flexion) due to autogenic inhibition activated
in the hamstrings.
Types of stretching
 PNF: Hold-relax example (most effective)
First phase is 10 sec passive stretch
2. Second phase is isometric hold against partner for
6 sec
3. Third phase is increased stretching (due to GTO
stimulation) for 30 sec
1.
What other activities improve flexibility?
Stretching and Relaxation
Yoga
 Focuses on mind-body
connection
 Involves physical postures
and exercises along with
mental exercises like
breathing, meditation, and
relaxation
 Healthy mind & healthy
body
Girls AND Guys do Yoga!
Benefits of Yoga
 Helps one control mind, body,






and soul
Helps manage stress and
anxiety through relaxation
Increases flexibility, muscle
strength, and body tone
Improves respiration, energy,
and vitality
Increases self-awareness
Helps with focus and attention
Enhances personal power!
Beginner Yoga Examples
Stretching and Relaxation
PMR Example
Progressive Muscular
Relaxation (PMR)
 Control breathing (6-8
breaths/minute)
 Relax muscles in each
part of body
progressively
 Goal is to experience
no tension in body
 Helps to relax specific
areas of tension
Benefits of PMR
 Decreases overall stress







level
Easy to learn and practice
at home with no cost!
Decreases heart rate and
breathing rate
Lowers blood pressure
Increases concentration
Increases blood flow
Reduces anger and
frustration
Increases confidence
Tai Chi
What is it?
 “Meditation in motion”
 Low-impact, slow-motion
exercises
 Involve deep breathing and
focus on sensations in
muscles
 Circular movements
 Relaxed muscles (never
tensed)
 “Research offers a
compelling case for tai chi as
an adjunct to standard
medical treatment for the
prevention and
rehabilitation of many
conditions commonly
associated with age."
-Harvard Medical School
Pilates
Principles of Pilates
Pilates
 Emphasizes balance of
the body through:

core strength, flexibility,
and awareness
 Focuses on precision
rather than high reps
 Centering- bring focus to center





of body
Concentration-each exercise
deserves full attention
Control- no body part is left to its
own devices
Precision-placement, alignment,
and trajectory are key!
Breath-full and coordinated
breathing
Flow-fluid movements help the
body feel connected
Benefits of Pilates
 Increases strength, lean muscle, muscular




endurance, and muscular awareness.
Low impact nature that does not induce
inflammation of muscles and joints
Increases flexibility
Increases relaxation and breathing
Great method of cross-training (helps teach the body
efficient and balanced movement)
What other activities improve flexibility?
 Yoga! http://www.youtube.com/watch?v=V2-CLZLqo4A
http://www.youtube.com/watch?v=CU3HuPNsyG4
 Tai Chi http://www.youtube.com/watch?v=UsnUam5VsYw
 Water Aerobics http://www.youtube.com/watch?v=cBbA4-EhNf8
 Dance (Zumba anyone!?)
http://www.youtube.com/watch?v=r7rPI_y0HBE
Beginner Yoga Stretches
 http://www.youtube.com/watch?v=PXco3MpWFDo
QUIZ!!!
 What does PMR stand for?
 What are two benefits of Yoga?