STRETCHING

Stretching is a type of physical

exercise where a particular
muscle or tendon is purposefully
flexed or stretched to increase the
muscle's perceived flexibility and
achieve a comfortable level of
muscular tone. Increased muscle
control, flexibility, and range of
motion are felt as a result.

 BENEFITS
OF
STRETCHING

 •Increases your flexibility

•Increases your range of motion

•Improves your performance in

physical activities

•Increases blood flow to your

muscles

 •Improves your posture

•Helps to heal and prevent back

pain

•Is great for stress relief

•Can calm your mind

 TYPES
OF
STRETCHING

 Active Stretching

This technique adopts and holds a pose

while exclusively utilizing the muscles
within the group that’s being targeted.
For instance, flexing the ankle back and

forth involves the use of the calf muscles

as they hold the toes in a pointed
position and as the toes are being raised
toward the shin. The muscles are
performing opposing functions as one is
being lengthened, and the other one is
being contracted.
 Passive Stretching

This type of stretching is excellent for

enhancing your balance, as well as your
flexibility by holding a position or a pose
with gravity or by hand. As a specific
force is reaching the outer limits of
your
range of motion, the target muscle is
being lengthened. For example,
hamstring stretches involve bending at
your waist to touch your toes and
holding that pose for over 30 seconds
before you do a deeper stretch.
 Dynamic Stretching

These are lively stretches that rely on

momentum to flow through repeated
movements. An example is doing a

hamstring stretch where your leg is

swung upward in a kick through its range
of motion. With each pass, a gradual
progression in height is being reached.
 PNF Stretching

This refers to a set of techniques that

involve table stretching and the help of a
certified stretch therapist. PNF stretching
promotes the restoration of a weakened

or injured muscle as resistance is

provided while keeping everything in
place. As the contraction is released, the
stretch pose is being held in place for
about 20 to 30 seconds and another 30
to 40 seconds for the muscles to relax
completely.
THANK YOU