Stretching Guidelines

Muscle soreness can be a result of stretching. Guidelines for Stretching: Warm up using a slow jog or fast walk before stretching. Do the correct form! To increase flexibility, muscle must be overloaded beyond its normal range but not to the point of pain. Stretch for the specific joint/s or muscle/s.

Stretch

only to the point of discomfort or to where you feel tightness or resistance to stretch. Avoid overstretching the ligaments and capsules that surround the joints. Be careful when stretching muscles in the lower back and neck. *exercises that compress the vertebrae and disks are harmful.

Stretch

from a seated position to prevent lower back pains and injuries.

Stretch

slowly and in controlled manner. Continue

normal breathing. Avoid Valsalva maneuver!

Static

and PNF stretching are for individuals who want to improve ROM. Wear appropriate clothing.

Contraindicated Exercises - exercises not recommend because of its harmful effects to the body. - accumulated damage or microtrauma can lead to injuries or significant pain.

The Swan Vs. Back Extension

Back Arching Abs Stretch Vs. Pectoral Stretch

The Hero Vs. Hamstring Stretch

Knee Pulldown Vs. Single Knee-to-Chest

Quad Stretch Vs. Hip & Thigh Stretch

Bar Stretch Vs. Hamstring Stretch

Warm up -

light to moderate physical activity done to prepare the body for a more vigorous workout.

-

precaution against unnecessary musculoskeletal injuries and possible soreness.

Stimulates

the cardio-respiratory system to increase blood flow to the working muscles. Increases muscle temperature. Increases metabolic processes that produce an increase in core body temperature. Increases the elasticity of the muscles. Decreases viscosity of the muscles.

Cool down - light to moderate activities that enable the body to go back to resting state after an exercise. Importance of cool down Prevents muscle soreness. Relaxes the muscles and relives spasms. Prevents sudden drop of blood pressure.

Frequency: 3

times/week, minimal effect; 5-6 times/week, maximum results Intensity: Stretch as far as you can without pain Time: 20- 30 minutes, hold the stretch for 15-20 seconds; 3 reps with 30 seconds rest between reps Type: Tai Chi, Pilates, Yoga, Band and Ball, Static Stretching, Ballistic Stretching, PNF

Tai Chi - often translated as Chinese shadow boxing that includes slow and flowing movements. Pilates - type of exercise that has movements involving strength and flexibility.

Yoga accentuates balance, precise body alignment and controlled breathing. Band and Ball an exercise that uses bands and balls to improve flexibility.

 Many

believe that strength training and flexibility exercises have negative effects to one another. Dynamic flexibility max. range a joint can achieve under active conditions. Static flexibility max. range a joint can achieve under stationary conditions