Flexibility- Range of movement around a particular joint or set of joints

Stretching- Process of placing particular parts of the body into a position that will lengthen the muscles and soft tissue

Benefits of Stretching

  • Improved range of motion
  • Increase Power
  • Reduced post exercise muscle soreness
  • Reduce fatigue
  • Improve posture
  • Develop body awareness
  • Improve coordination/ balance
  • Promote circulation
  • Increase energy
  • Improve relaxation
  • Stress relief
  • Reduced risk of injury
  • Counteract effects of aging
  • Helps boost self-esteem

Types of Stretching

  • Static Stretching- Just you
  • Passive Stretching- With another person or apparatus
  • Active Stretching- no aid from external forces
  • Proprioceptive Neuromuscular Facilitation (PNF)- push then relax
  • Isometric Stretching- Contractions held for a long time – not recommended for children and adolescents
  • Ballistic Stretching- Used momentum by rapid swinging, bouncing to force body part past its usual range of motion. ( I feel this is not a good one to use) It may cause injury and does not allow the stretched muscles time to adapt to the position and may create a tight muscle by triggering the stretch reflex over and over again
  • Dynamic Stretching- Used controlled, soft bounce or swinging motion to move body part to the limit of its range. It is slow and gentle
  • Al- Active Isolated Stretching- This works by contracting the antagonist or opposing muscle group which forces the stretched muscle group to relax. Hold 1-2 seconds – relax- repeat five to ten times
  • Just Relaxing- Reposing
  • Resistance Stretching- Stretching against someone or something