5. WHAT IS MUSCLE STRETCHING
???
Stretching is a form of physical exercise
in which a specific muscle or tendon (or
muscle group) is deliberately flexed or
stretched in order to improve the
muscle's felt elasticity and achieve
comfortable muscle tone.
8. STATIC STRETCHING
Static stretching is used to stretch muscles
while the body is at rest.
It is composed of various techniques that
gradually lengthen a muscle to an
elongated position (to the point of
discomfort) and hold that position for 30
seconds to two minutes.
9. DYNAMIC STRETCHING
It is a form of stretching while
moving.
This form of stretching
prepares the body for physical
exertion and sports
performance.
10. BALLISTIC STRETCHING
A form of passive stretching or
dynamic stretching in a bouncing
motion.
According to the American Academy of
Orthopedic Surgeons; "Do not bounce
your stretches. Ballistic (bouncy)
stretching can cause injury."
11. BALLISTIC STRETCHING
This type of stretching can
cause muscles to get tight,
and can cause serious injury. It
has been replaced with static
stretching.
12. PNF STRETCHING
PNF is a set of stretching techniques commonly
used in clinical environments to enhance both
active and passive range of motion with the
ultimate goal being to optimize motor
performance and rehabilitation.
Generally an active PNF stretch involves a
shortening contraction of the opposing muscle to
place the target muscle on stretch. This is
followed by an isometric contraction of the target
muscle
13. PNF PRINCIPLE
Massage muscle first.
Stretch.
Resist - as strong as is comfortable.
- as long as is comfortable.
Passive contraction.
Restretch - hold 6-10 seconds.
14. BENEFITS OF STRETCHING
Relief from pain
Increased flexibility
Better range of motion of the joints
Greater circulation of blood to various
parts of the body
Relaxation and stress relief
15. BENEFITS OF STRETCHING
Enhanced muscular coordination
Improved posture
Increased energy levels
Greater sense of well-being