Professional Documents
Culture Documents
Stretching
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Objectives
• Discuss the different advantages/disadvantages of ballistic,
static and dynamic stretching
• Determine what type of stretching is most appropriate for
different sports
• Demonstrate proper mechanics with dynamic stretches
• Design a sport-specific warm-up for each sport
• Discuss importance of cool-down stretching
• Have fun!
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Effects of Stretching
Acute Effects
• Elongating the elastic component of the musculotendinous
unit
• Improving blood flow
Chronic Effects
• Adding sarcomeres
• Lengthen shortened tissues
• Decrease muscle/joint stiffness
3
Types of Stretching Activities
• Static Stretching
• Ballistic Stretching
• Dynamic Stretching
• Proprioceptive Neuromuscular Facilitation
Stretching
4
Static Stretching
• The muscles and connective tissue being stretched are held in a
stationary position at their greatest possible length for some
period.
• Held a minimum of 15-30 seconds 1 2 3
• Maintain good limb alignment
• Advantages
• Less overall force (decreases danger of exceeding tissue
extensibility limits)
• Lower energy requirements
• Lower likelihood of muscle soreness 4
• Less effect on Ia and II spindle afferent fibers
• Disadvantages
• May weaken muscles for up to 30 minutes following
• Easy to compensate
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Ballistic Stretching
• Uses quick movements that impose a change in length of muscle
or connective tissue
• Appear to be jerky in nature
• Advantages
• Assist in preparing for plyometric activities
• Can increase long-term flexibility in athletes
• Disadvantages
• Greater chance of muscle soreness and injury
• Excessive uncontrolled forces
• Proposed neurologic inhibitory influences associated with
rapid-type stretching 5-7, 8, 9, 10, 11
6
PNF Stretching
• Capitalize on the use of the neurophysiologic concept of
stretch activation
• Contract-relax (CR) sequence, agonist contraction (AC) or
contract-relax-agonist contraction (CRAC)
• Works by activating the Golgi Tendon Organ, inhibiting the
muscle being stretched, and using the principle of reciprocal
inhibition 15
• Advantage: Can work well on stubborn muscles
• Disadvantage: Requires therapist with constant
communication
7
Dynamic Stretching
• Somewhat similar to ballistic stretching
• Instead of bouncing, has repeated motions
through full-range
• Recent evidence in the literature suggests this
is the best warm-up for athletes 12, 13, 14
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ACUTE MUSCLE STRETCHING INHIBITS MAXIMAL
STRENGTH PERFORMANCE
Kokkonen, Nelson, Cornwell – Res. Q. Exercise Sport, 1998, 69, 411-415
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How long???
- One 30-second stretch is enough to decrease
strength by 5.4%
- Six 30-second stretches are enough to decrease
strength by 12.4%
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Summary
• Static stretching may make better cool-down in
sports that involve maximum strength, endurance,
sprinting, etc.
• Dynamic stretching may make better warm-up
• Be Functional
• Flexibility is still important part of overall
athleticism and treatment
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References
1. Bandy WD, Irion JM. The effect of time of static stretch on the flexibility of the hamstring muscles. Phys Ther 1994; 74:845-852.
2. Lentell G, Hetherington T, Eagan J, et al. The use of thermal agents to influence the effectiveness of a low-load prolonged stretch. J Orthop Sports
Phys Ther. 1992; 5: 200-207.
3. Madding SW, Wong JG, Hallum A, et al. Effects of duration of passive stretching on hip abduction range of motion. J Orthop Sports Phys Ther.
1987; 8:409-416.
4. deVries HA. Evaluation of static stretching procedures for improvement of flexibility. Res Q. 1962; 33:222-229.
5. Entyre BR, Abraham LD. Antagonist muscle activity during stretching: a paradox reassessed. Med Sci Sports Exerc. 1988; 20:285-99.
6. Entyre BR, Abraham LD. Ache-reflex changes during static stretching and two variations of PNF techniques. Electroencephalogr Clin Neurophysiol.
1986; 63:174-179.
7. Entyre BR, Lee EJ. Chronic and acute flexibility of men and women using three different stretching techniques. Res Q. 1988; 222:228.
8. Moore M, Hutton R. Electromyelographic investigation of muscle stretching techniques. Med Sci Sports Exerc. 1980; 12:322-329.
9. Shindo M, Harayama H. Kondo K, et al. Changes in reciprocal Ia inhibition during voluntary contraction in man. Exp Brain Res. 1984; 53:400-408.
10. Zachazewski JE. Flexibility for sport. In: Sanders B, ed Sports Physical Therapy. Norwalk, CT: Appleton & Lange, 1990.
11. Zachazewski JE. Improving flexibility. In: Scully RM, Barnes MR, eds. Physical Therapy. Philadelphia: J.B. Lippincott; 1989.
12. Herman SL and Smith DT. Four-Week dynamic stretching warm-up intervention elicits longer-term performance benefits. J Strength and Cond Res.
2008; 22(4): 1286-1297.
13. Viale F, Nana-Ibrahim S, and Martin RJF. Effect of Active Recovery on Acute Strength Deficits Induced by Passive Stretching. J Strength and
Cond Res; 2007; 21(4):1233-1237.
14. Little T and Williams AG. Effects of differential stretching protocols during warm-ups on high-speed motor capacities in professional soccer
players. J Strength and Cond Res. 2006; 20(1): 203-207.
15. Hutton RS. Neuromuscular basis of stretching exercises. In: Komi PV, ed. Strength and Power in Sports. Boston: Blackwell Scientific;
1992:29-38.
16. Zebas CJ, Rivera ML. Retention of flexibility in selected joints after cessation of a stretching exercise program. In : Dotson CO, Humphrey JH,
eds: Exercise Physiology: Current Selected Research Topics. New York: AMS Press; 1985.
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