Stretching TechniquesStretching Techniques

Static/Passive StretchingStatic/Passive Stretching

Ballistic StretchingBallistic Stretching

Active StretchingActive Stretching

PNF StretchingPNF Stretching

Calf Stretch

• Stretching • Knee extended • Knee flexed 15-30 degrees

Hip Flexor Stretch

• Position Kneeling• Forward leg

– Foot in front of knee

• Back leg– Internally rotate hip– Greater stretch

• Shoulders over hips• Abdominal muscles tight

Quadriceps Stretch

• Position Standing• Emphasis

– Knee behind hip– Foot away from buttocks– Tight abdominal muscles– Alternate technique: Use hand to hold foot or ankle

Quadriceps Stretch• Stretching

– Partner stabilize low back– Place Hip in flexion by elevating

knee– Flex knee joint

Hurdlers Stretch is dangerous for knee and back

Doesn’t stretch quads very well. Does stretch sartorius

• Keep abdominal muscles tight• Bring your knee to your chest• Slowly push out into hands while straightening knee (5 seconds)• Hold straight (5 seconds)• Slowly reverse motion until your knee is back on your chest (5 seconds)

Hamstring Stretch

Hamstring Stretch

Gluteus Maximus Stretch

• Buttocks Stretch• Single Knee to Chest Stretch• Double Knee to Chest Stretch• Motion

– Flexion of hip

Gluteus Medius Stretch• Cross leg position• Using hand on same side• Press knee away from you

Adductor Stretch

• Butterfly stretch

– Good technique• Athlete sits up straight

• Hold both ankles with hands

• Use elbows to press knees down

– Bad technique• Head pulled down towards feet

• Rounded back

• Grabbing feet

Piriformis Stretch

ITB Stretch

Low Back Stretch• Flexion Stretches

• Double knee to chest

• Cat Back Stretch

• Variation

– Cat/Camel Stretch

Low Back Rotational Stretches

• Rotate to side of bent leg

• Right leg bent - rotate right

• Left leg bent - rotate left

– Prone position

• Push up trunk until hips are unweighted

• Immediately return to start position

• Do not hang on extended spine with hips off ground

• Alternate position is push-up position pushing up from hands instead of elbows

Press-ups

• Side bend head • Assist with hand• Arm at side reaches down behind back

Neck Stretches

• Scalene Stretch• Side bend head• Look into opposite armpit• Use hand to assist stretch

Pectoralis Major Stretch

Wrist Flexor/Extensor Stretch