Stretching Techniques

Stretching has long been proven to increase flexibility and performance and decrease the risk of injury. It is an essential part of any strength and conditioning program.

There are 3 types of stretching techniques. The first is static stretching…stretching a muscle to its greatest length (or point of discomfort), and then holding it for 10-20 seconds. The second technique is ballistic stretching…bouncing movements. And the third technique is a group of techniques called Proprioceptive Neuromuscular Facilitation (PNF). PNF alternates contractions and stretches.

Guidelines and precautions for stretching:

1. Warm up using a slow jog or fast walk before stretching vigorously.
2. To increase flexibility, the muscle must be overloaded or stretched beyond its normal range but not to the point of pain.
3. Stretch only to the point where you feel tightness or resistance to stretch or perhaps some discomfort. Stretching should not be painful.
4. Increases in range of motion will be specific to whatever joint is being stretched.
5. Exercise caution when stretching muscles that surround painful joints. Pain is an indication that something is wrong and should not be ignored.
6. Avoid overstretching the low back and neck. Exercises that compress the vertebrae and their disks may cause damage.
7. Stretching from a seated position rather than a standing position takes stress off the low back and decreases the chances of back injury.
8. Always stretch slowly and with control.
9. Be sure to continue normal breathing during a stretch. Do not hold your breath.

Prentice, William, Arnheim's Principles of Athletic Training, 11th ed, 2003.

For more information on stretching and specific techniques:

• http://www.rice.edu/~jenky/stretch.html
• http://www.netfit.co.uk/stretmen.htm