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Stretching techniques

Stretching techniques

Stretching techniques

Contraindications

  • A recent bone fracture
  • When a bone bocks a movement
  • If Osteoporosis is present
  • Loss of function
  • Recent soft tissue injury
  • Acute inflammatory or infectious process in or around the joint
  • Certain vascular or skin diseases
  • If there is a sharp or acute pain with joint movement or muscle elongation
  • Caution with pregnant athletes. Do Not encourage deep stretching beyond normal ROM

Static Stretch

Static stretch is recommended for use when the muscles are warm. This technique gradually stretches a muscle/group to the point of limitation and then holds that position for a period of time.
Easy stretch can reduce muscular tightness and readiness the tissues for the developmental stretch. Take the stretch to the point of mild tension, and relax as you hold the stretch for 10-30 seconds.

Developmental stretch can finely tunes muscles and increases flexibility. Move slowly from easy stretch into deeper stretch to mild tension then hold again for 15-60 seconds. Maybe repeated several times.

Some stretching technique websites are recommended:

Dynamic stretching

Dynamic stretching is best incorporated into the warm up routine before training or a competition. It is effective in reducing muscle stiffness, injury prevention and preparation. It incorporates sport-specific movements and consists of controlled leg and arm swings that take the athlete gently to the limits of their range of motion. For example, arm circles, exaggerating a kicking action and walking lunges (without weight).

Reference: