Transcript Static Stretching - Digital Chalkboard

Stretching
Guidelines for Stretching
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NBA-WNBA
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Never Bounce
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Always Warm
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Normal Breathing
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Appropriate
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Do not stretch injured
muscles
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Do not stretch until you
feel pain
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Start slowly
Flexibility - F.I.T.
Frequency
Minimum 2 – 3 days a
week
Best to do some
stretching daily
Intensity
Time
15–30 minutes total
To the point where
you feel tension, not
pain
Static stretches of
warm muscles; 20–60
seconds, three sets
Types of Stretches
Recommended
Not Recommended
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Static Stretching
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Ballistic Stretching
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Dynamic Stretching
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Passive Stretching
Active Isolated (AI)
Stretching
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Isometric Stretching
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PNF
Static Stretching
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The most common type of stretching which
involves gently stretching to a fairly comfortable
position and holding it for 20 – 60 seconds.
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Do not bounce or move into the stretch too quickly.
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Do not stretch to the point of pain.
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Stop stretching if you feel discomfort in the joints.
Dynamic Stretching
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A more advanced stretch which involves
controlled body movements which take the
muscles to the limit of their range of motion.
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Examples include leg swings, arm swings, and torso
twists.
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Movements should be smooth and controlled.
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Can be incorporated into a warm-up.
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Done in sets of 8 – 12 repetitions.
Passive Stretching
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Similar to static stretching except that the force used to
stretch the muscle is external, either by a partner or
apparatus.
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Ensure there is good communication between you and your
partner.
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Movements should still be slow and not done to the point of
pain.
PNF
(Proprioceptive Neuromuscular Facilitation)
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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 23 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:
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It involves performing two isometric contractions: first of
the agonists, then, of the antagonists.
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After assuming an initial passive stretch, the stretched
muscle is isometrically contracted for 7-15 seconds.
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Then the muscle is relaxed while its antagonist immediately
performs an isometric contraction that is held for 7-15
seconds.
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The muscles are then relaxed for 20 seconds before
performing another PNF technique.