7 Types of Stretching PDF

The Importance of Total Body Warm-Up and Cooling Down  A warm-up (as it What is Warm-Up? relates to physical activity and exercise) is any activity, either physical or mental, that helps to prepare an individual for the demands of their chosen sport or exercise. (Walker...

The Importance of Total Body Warm-Up and Cooling Down  A warm-up (as it What is Warm-Up? relates to physical activity and exercise) is any activity, either physical or mental, that helps to prepare an individual for the demands of their chosen sport or exercise. (Walker, 2023) What is Warm-Up? It is a preparatory activity or procedure. (Merriam-Webster Dictionary)  The Importance of Total Body Warm-Up A good warm-up should last 5 to 10 minutes Importance of Warm - Up Increasing heart rate to prepare the body for exercise or physical activity Importance of Warm - Up Increasing heart rate to prepare the body for exercise or physical activity Increasing the circulation of blood flow, which increases the delivery of oxygen to the working muscles Importance of Warm - Up Increasing heart rate to prepare the body for exercise or physical activity Increasing the circulation of blood flow, which increases the delivery of oxygen to the working muscles Ensuring muscles are supple and pliable, improving flexibility Importance of Warm - Up Increasing heart rate to prepare the body for exercise or physical activity Increasing the circulation of blood flow, which increases the delivery of oxygen to the working muscles Ensuring muscles are supple A form of mental preparation to focus on your upcoming activity Importance of Warm - Up Increasing heart rate to prepare the body for exercise or physical activity Increasing the circulation of blood flow, which increases the delivery of oxygen to the working muscles Ensuring muscles are supple A form of mental preparation to focus on your upcoming activity Reducing the of injuries and reduce muscle EXAMPLES Cardio Warm-Ups Walking Jogging Dynamic Stretches Leg Swings Arms Circles Light Calisthenics Squats Lunges  A cool down What is Cool Down? (as it relates to physical activity and exercise) is any activity, either physical or mental, that helps in the recovery and physical repair of an individual after physical activity or exercise. (Walker, 2023)  The act or an What is Cool Down? instance of allowing physiological activity to return to normal gradually after strenuous exercise by engaging in less strenuous exercise. (Merriam-Webster Dictionary)  The Importance of Total Body Cool Down A good cool down should last 5 to 10 minutes Importance of Cool Down Reducing muscle soreness and stiffness Importance of Cool Down Reducing muscles soreness and stiffness Removing waste products, such as lactic acid, from the muscles and preventing cramp  Importance of Cool Down Reducing muscles soreness and stiffness Removing waste products, such as lactic acid, from the muscles and preventing cramp Preventing blood pooling and recirculating blood back to the heart, muscles, and brain  Importance of Cool Down Reducing muscles soreness and stiffness Removing waste products, such as lactic acid, from the muscles and preventing cramp Preventing blood pooling and recirculating blood back to the heart, muscles, and brain Preparing the body for the next workout, whether that be the next day or in a week  Importance of Cool Down Reducing muscles soreness and stiffness Removing waste products, such as lactic acid, from the muscles and preventing cramp Preventing blood pooling and recirculating blood back to the heart, muscles, and brain Preparing the body to for the next workout, whether that be the next day or in a week Routine Completion reinforces the discipline of a structured workout and provides a consistent ending to your routine. EXAMPLES Static Stretches Quad Stretch Butterfly Stretch Foam Rolling Upper Back Calves Light Cardio Walking Cycling at slower pace 7 TYPES OF STRETCHING Path Fit 1 “Stretching is a type of exercise that boosts flexibility and mobility by lengthening the muscles, either by extending them or with movement.”  1 Static Stretching  STATIC STRETCHING Static stretching is stretching to your furthest point and holding it there for 20 - 45 seconds Static stretching is good for cooling down after a workout The most commonly known and used stretches by many people either lying down, sitting, or standing still Seated Pretzel Stretch  Dynamic Stretching  DYNAMIC STRETCHING Dynamic Stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. The movements are often slow and controlled which enables the given muscles and joints to smoothly go through the range of motion throughout the stretch Standing Leg Raise Toe Touch  3 Ballistic Stretching BALLISTIC STRETCHING Ballistic stretching is typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group. A rapid, forceful intermittent stretch that is, a high-speed and high- intensity stretch It is thought to cause greater trauma to stretched tissues and greater residual muscle soreness than static stretching Squat Jump  Active Stretching  ACTIVE STRETCHING Also referred to as static-active stretching, added force is applied by the individual for greater intensity An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles This stretch technique is held for only two Clamshells with Hip seconds at a time and repeatedly for Lift several repetitions.  5 Passive Stretching PASSIVE STRETCHING Also referred to as relaxed stretching, and as static- passive stretching. It is where you assume a position and hold it with some other part of your body with added force applied by an external force from a partner or assistive device to increase intensity. Relaxed stretching is also very good for “cooling down” after a workout. Partner Hamstring Stretch  Isometric Stretching  ISOMETRIC STRETCHING Isometric stretching is a type of static stretching wherein you add tension to the muscles by contracting them while they are being stretched. The most affected areas usually are the neck, the cervical area, the trapezius muscle, the lower back and the legs Glute Bridge Not recommended for children and adolescents whose bones are still growing Proprioceptive 7 Neuromuscular Facilitation (PNF)  PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) STRETCHING PNF stretching is a form of assisted stretching and is the fastest and most effective way known to improve joint range of motion and flexibility. It is a combination of passive stretching and isometric stretching which is best performed with a partner The term PNF stretching is itself a misnomer that was developed as a method of Lying Butterfly Stretch rehabilitating stroke victims with Partner  1. Static Stretching 2. Dynamic Stretching 3. Ballistic Stretching 4. Active Stretching 5. Passive Stretching 6. Isometric Stretching 7. PNF Stretching