3. Stretching
Stretching is a form of physical exercise which aids in increased muscle control,
range of motion and flexibility
4. Types of Stretching
We have five types of Stretching
❏ Ballistic Stretching
❏ Static Stretching
❏ Dynamic Stretching
❏ Isometric Stretching
❏ PNF (Proprioceptive Nueromuscular Facilatation) Stretching
5. Ballistic Stretching
Ballistic Stretching involves rapid and bouncing movement aimed at moving the
engaged muscle and joint beyond their normal range of motion so as to gradually
improve muscle flexibility.
Exercises:
❖ Frog Pose
❖ Alternating leg to hand kicks
❖ Jump in a second (Ballet term)
7. Static Stretching
Static Stretching involves extending the muscles to the end of its range of motion
and holding it at that position
Exercises:
❖ Head Bend
❖ Quads Stretch and Hamstring stretch
❖ Upward Dog and Downward Dog
❖ Tricep Stretch
❖ Shoulder Stretch
10. Dynamic
StretchingDynamic stretch is a stretch that is activated from static stretch. It involves active
full range of motion and quick stretches slightly greater than the normal range of
motion. It aids the reducing of muscle stiffness which is thought to increase the
likelihood of muscle tear.
Exercises
Torso Twist, Twisting Lunge, Arm swing, Side bend, Alternating toe touches, Hip
Rotation and Shoulder rotation
13. Isometric Stretching
Isometric Stretching is a type of stretch that involves the resistance of a muscle
group through tensing the muscle group.
Examples,
❖ Splits
❖ Lunge with a twist (Ebun mostly do this before running on the treadmill)
15. PNF (Proprioceptive Neuromuscular Facilitation) Stretch
PNF is a set of Stretching technique that commonly used in clinical environment to
enhance both passive and active range of motion in order to improve muscle
performance
Examples
● Partner assisted groin stretch
● Partner assisted hamstring stretch
● Partner assisted Back stretch
● Partner assisted Chest stretch
