StretchingStretching

Guidelines for StretchingGuidelines for Stretching

NBA-WNBANBA-WNBA

NNever ever BBounceounce

AAlways lways WWarmarm

NNormal ormal BBreathingreathing

AAppropriateppropriate

Do not stretch Do not stretch injured musclesinjured muscles

Do not stretch Do not stretch until you feel painuntil you feel pain

Start slowlyStart slowly

Flexibility - F.I.T.Flexibility - F.I.T.

Frequency Intensity Time

Minimum 2 – 3 days a week

Best to do some stretching daily

To the point where you feel

tension, not pain

15–30 minutes total

Static stretches of warm

muscles; 20–60 seconds, three

sets

Types of StretchesTypes of Stretches

RecommendedRecommended

Static StretchingStatic Stretching

Dynamic Dynamic StretchingStretching

Passive Passive StretchingStretching

PNFPNF

Not RecommendedNot Recommended

Ballistic Ballistic StretchingStretching

Active Isolated Active Isolated (AI) Stretching(AI) Stretching

Isometric Isometric StretchingStretching

Static StretchingStatic Stretching

The most common type of stretching The most common type of stretching which involves gently stretching to a which involves gently stretching to a fairly comfortable position and holding fairly comfortable position and holding it for 20 – 60 seconds.it for 20 – 60 seconds.

Do not bounce or move into the stretch Do not bounce or move into the stretch too quickly.too quickly.

Do not stretch to the point of pain.Do not stretch to the point of pain.

Stop stretching if you feel discomfort in Stop stretching if you feel discomfort in the joints. the joints.

Dynamic StretchingDynamic Stretching

A more advanced stretch which involves A more advanced stretch which involves controlled body movements which take controlled body movements which take the muscles to the limit of their range of the muscles to the limit of their range of motion.motion.

Examples include leg swings, arm swings, and Examples include leg swings, arm swings, and torso twists.torso twists.

Movements should be smooth and controlled.Movements should be smooth and controlled.

Can be incorporated into a warm-up.Can be incorporated into a warm-up.

Done in sets of 8 – 12 repetitions.Done in sets of 8 – 12 repetitions.

Passive StretchingPassive Stretching

Similar to static stretching except that the Similar to static stretching except that the force used to stretch the muscle is force used to stretch the muscle is external, either by a partner or apparatus.external, either by a partner or apparatus.

Ensure there is good communication between Ensure there is good communication between you and your partner.you and your partner.

Movements should still be slow and not done Movements should still be slow and not done to the point of pain.to the point of pain.

PNF PNF ((Proprioceptive Neuromuscular Proprioceptive Neuromuscular

Facilitation)Facilitation)Contract-Relax:Contract-Relax:

After assuming an initial passive stretch, the After assuming an initial passive stretch, the muscle being stretched is isometrically contracted muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the subjected to a passive stretch which stretches the muscle even further than the initial passive muscle even further than the initial passive stretch. stretch.

This final passive stretch is held for 10-15 This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds. The muscle is then relaxed for 20 seconds before performing another PNF seconds before performing another PNF technique.technique.

PNF PNF ((Proprioceptive Neuromuscular Proprioceptive Neuromuscular

Facilitation)Facilitation)Contract-Relax-Contract:Contract-Relax-Contract:

It involves performing two isometric contractions: It involves performing two isometric contractions: first of the agonists, then, of the antagonists. first of the agonists, then, of the antagonists.

After assuming an initial passive stretch, the After assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 stretched muscle is isometrically contracted for 7-15 seconds.seconds.

Then the muscle is relaxed while its antagonist Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that immediately performs an isometric contraction that is held for 7-15 seconds. is held for 7-15 seconds.

The muscles are then relaxed for 20 seconds before The muscles are then relaxed for 20 seconds before performing another PNF technique.performing another PNF technique.