Lesson 2.02 Types of Flexibility Stretching Exercises

Static stretching involves passively stretching a muscle to the point of mild discomfort. It can be divided into 2 categories:

• Active Stretches are performed by an individual without help from a machine or another person.
• Passive Stretches are performed using equipment or another person and without help from the individual who is being stretched.

Static stretches are the most common form of cooldown stretching activities.

Recommendations for hold time:

• Recommendations range from 10 to 60 seconds
• Optimal hold time 30 seconds

→ »

Head-to-Toe Static Stretching

You should become familiar with the stretches below. Click on any image to view a larger version.

1. Ankle ABCs - Write each capital letter once with your foot. Targets: Ankle View larger version
2. Soleus Wall stretch hold (30 seconds each leg) Targets: Gastrocnemius
3. Tibilalis Anterior stretch hold (30 seconds each leg) Targets: Shin
4. Quad stretch hold (30 seconds each leg) Targets: Quadriceps
5. Ham stretch hold (30 seconds each leg) Targets: Hamstring
6. Side lunges (step sideways and hold for 30 seconds each leg) Targets: Hamstring, groin
7. Front lunges (step forward with one leg, bend the knee of the back leg and hold for 30 seconds-each leg) Targets: Hip flexor, hamstring
8. Trunk Twist and hold (30 seconds each side) Targets: Abdominals, back
9. Shoulder hold (30 seconds each arm) Targets: Lats, triceps
10. Head to shoulder hold (30 seconds each side) Targets: Neck

 

← → »

Ballistic stretching uses quick, bouncing motions to quickly alternate between contracting and relaxing muscles.

This activates multiple muscular structures which normally prevents overstretching in order to protect body from injury. It also leads to an increased stretch when compared to active or passive stretching.

Ballistic stretching can be very effective if done correctly and under control.

Caution: Ballistic stretching can be dangerous if performed incorrectly.

« ← → »

Dynamic Stretching

Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch.

Dynamic stretching often incorporates movements that mimic a specific sport or exercise in an exaggerated yet controlled manner. They are typically included during the warm-up or in preparation for a sports event.

« ← → »

Dynamic Warm-up Example

You should become familiar with the stretches below.

1. Forward and backward jogging View larger version		9. Front to back leg swings Target: Hamstring View larger version
2. Calf stretch Target: Calf, hamstring View larger version		10. Frankenstein Walk/skips Target: Hamstring, calf View larger version
3. Forward and backward ankle flips Target: Calf, ankles View larger version		11. High knee skips Target: Calf View larger version
4. Forward and backward skips Target: Calf, ankles View larger version		12. Bound skips Target: Calf View larger version
5. Quad stretch Target: Quadriceps View larger version		13. Hurdler stretch Target: Groin, hip flexor View larger version
6. Forward and backwards butt kicks Target: Quadriceps, hamstring View larger version		14. Pendulum swings side to side Target: Groin, hip flexor View larger version
7. Straddle stretch Target: Groin View larger version		15. Carioca/grapevine Target: Hip flexor View larger version
8. Exaggerated wide knee skips Target: Groin, hip flexors View larger version		16. Backward jog to forward sprint View larger version

Perform all dynamic exercises one length of a volleyball court (about 75 feet or 25 big steps) and perform all static exercises for 15 seconds each leg. Work on body positioning (toe up, knee up, arm drive, chest tall) and body balance.

« ← →

PNF Stretching

PNF stands for Proprioceptive Neuromuscular Facilitation. It combines active and passive stretching. It involves a partner actively stretching the participant by some combination of altering contraction and relaxation of both agonist and antagonist muscles. After the muscle is contracted for 5-10 seconds, it is then moved further through the ROM (range of motion). The process is then repeated until muscle reaches desired level of flexibility.

« ←