FLEXIBILITY

The ability of the joints and our bodies to move through a full range of
motion (ROM).

To improve your flexibility you must

stretch!
Benefits include:
This will improve your posture and
overall efficiency with daily activities,
decrease your chance for low back pain,
muscle and joint pain, and injury.
Having a higher level of flexibility will
also help to improve your overall
performance.

When should you stretch?

Answer:
Before working out you should warm-up
and easy stretch using mild tension and
holding for 15 seconds or longer for the
major muscles used in the activity. You
should not vigorously stretch a cold
muscle. After working out, you should
cool-down and stretch. The most gains
in flexibility are made at this time
because the muscles are warm and easy
to stretch.

What is the right way to stretch?

How long should I hold me stretch?
Stretching comes in many forms
& each form has its own purpose.

TYPES OF STRETCHING
MAINTENANCE STRETCH:
When you begin stretching, spend 10-15
seconds in an easy stretch. Do not bounce.
You should stretch to the point of mild
tension and then relax as you hold the
stretch. The easy stretch reduces muscular
tightness and readies the tissues for the
developmental stretch.

DEVELOPMENTAL STRETCH:
After easy stretching, move slowly into the
developmental stretch. Do not bounce.
Move a little further into the stretch until
you again feel mild tension and hold for
15-30 seconds. The developmental stretch
increases flexibility.

:
STRETCHING TECHNIQUES
STATIC STRETCH:
Static stretching is holding a position.
You stretch to the farthest point and
hold the stretch. The most important
advantage of static stretching is that
it is the safest method of stretching.

DYNAMIC STRETCHING:
Dynamic stretching utilizes
movements that may be specific to a
sport or movement pattern. This
technique causes the most soreness
and injury. It is however, appropriate
when used in specificity of training for
developing dynamic flexibility
(movement due to momentum). This
is essential for sports such as ballet
and karate.

STRETCHING
TECHNIQUES
continued &
breathing while
stretching.

BREATHING WHILE
STRETCHING:
Your breathing
should be slow and
under control. If
you are bending
forward to do a
stretch, exhale as
you bend forward
and then breathe
slowly as you hold
the stretch. Do not
hold your breath
while stretching.

PASSIVE STRETCHING:
Passive stretching is a technique in which you are
relaxed and make no contribution to the range of
motion. An outside agent creates an external force,
either manually or mechanically.

ACTIVE STRETCHING:
Active stretching is accomplished when you use
your own muscles and without any assistance from
an external source.

PROPRIOCEPTIVE NEUROMUSCULAR
FACILITATION (PNF)
This technique has been used primarily for
rehabilitation and is known to increase flexibility. It
is for this reason that many athletes are now using
PNF in their flexibility programs. This procedure
involves performing a stretch for 10-20 seconds,
then contracting the muscle for 8-10 seconds, and
then relaxing the muscle followed by a partner
stretching the limb for you for 30 seconds.