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Stretching :: Static, Dynamic and PNF
Transcript of Stretching :: Static, Dynamic and PNF
Once in the stretch position the stretch is 'held', no moving When is the best time for this stretch? When is the best time for this stretch? After exercise as part of cooling down
Can be done as part of your warm up but not as effective as other stretches Groin Stretch Upper Back Stretch Shoulder Stretch Sit down with a straight back
Bring in your feet with the soles touching each other
Place hands on ankles and slowly bend out the knees with your elbows Stand straight and tall
Place one arm parallel to the ground but across your chest
Bring the other arm close to tuck in the first arm
Feel the stretch and hold Stand tall
Place hands in front of body and interlace fingers
Push hands as far away from chest as possible
Stretch in shoulder blades Before exercise as part of the warm up phase. Dynamic stretches involve movement
You don't hold the stretch, you repeat it Examples Scorpion Glute Walk Lie flat on ground with arms outstretched, prone.
Then move left leg towards right hand over your right leg and repeat with other leg Running but with knees higher when you run above your waistline Whilst walking raise your left leg and place your left hand on your left knee and right hand on left ankle and pull towards chest, repeat with other leg High Knees PNF Stretches are designed to create maximum muscle relaxation
Combines joint motion with diagonal movements PNF stretching can be quite strenuous, because of this it is not recommended that it should not be done more than once in 24 hours
It is also recommended not to stretch the same muscle group in successive sessions Examples Stand and touch wall or stationary object for balance. Grasp top ankle or forefoot behind. Pull ankle or forefoot to rear end.Straighten hip by moving knee backward. Hold stretch. Repeat with opposite side. A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.
The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
Instruct participant to sit on floor or bench and place hands behind head, facing forward. Stand behind participant and position leg behind their head. Place hands on participant's elbows.Pull participant's elbows back. Hold stretch.