Stretching

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Stretching
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Guidelines for Stretching

• NBA-WNBA
• Never Bounce
• Always Warm
• Normal Breathing
• Appropriate
• Do not stretch injured muscles
• Do not stretch to the point where you feel pain
• Start slowly

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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 1530 minutes total Static stretches of warm muscles 2060 seconds, three sets
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Types of Stretches

• Recommended

• Not Recommended

• Static Stretching
• Dynamic Stretching
• Passive Stretching
• PNF

• Ballistic Stretching
• Active Isolated (AI) Stretching
• Isometric Stretching

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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.

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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.

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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.

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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.

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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.