1166C H A P T E R

Stretching and Warm-UpStretching and Warm-Up

Chapter Outline

Warm-up

Types of stretching

FlexibilityFactors affecting flexibility

Frequency, duration, and intensity of stretching

When should an athlete stretch?

Proprioceptors and stretching

A proper warm-up is specific to the sport or

activity, and stretching is an integral part of any

warm-up. The warm-up prepares the athlete for

practice or competition and decreases the risk

of injury by improving the flexibility of a muscle.

-Raise internal body temperature first to

decrease chance of injury.

-General vs. Specific warm-up p.322

Flexibility

Why do we need flexibility in sport?

Range of Motion Static Flexibility – passive movement; range of

possible movement around a joint; no muscle activity- a person/machine/gravity provides the force to stretch the muscle

Dynamic Flexibility - active movement; voluntary muscle actions to gain flexibility

Factors Affecting Flexibility

Joint structure – Shoulder/Hip vs Wrist vs Knee

Activity level

Age and sexConnective tissue – elasticity vs. plasticity

Weight training with limited range of motion

Muscle bulk

Frequency, Duration, and Intensity of Stretching

Each practice session should be preceded by 5 to 6 minutes of general warm-up and 8 to 12 minutes of sport-specific stretching.

Individual stretches should be held to the point of mild discomfort, but not pain, for 30 seconds.

Sessions should conclude with 4 to 5 minutes of stretching.

When Should an Athlete Stretch?

Before practice and competition - read p 324

Following practice and competition –read p. 324

Proprioceptors and Stretching

Muscle Spindle and Stretch Reflex – sudden rapid stretch tells the muscle to respond with a stretch reflex and contract the muscle which will decrease the amount of stretch; Ballistic stretching causes this so you want to static stretch

GTO – reflexive relaxation autogenic inhibition vs reciprocal inhibitionRead p. 324

Types of Stretching

Active vs. Passive Stretching

Static stretch – Hold for 30 sec; safe and easy to learn; appropriate for all athletes

Proprioceptive neuromuscular facilitation (PNF) stretch

Types - Hold Relax – Fig 16.3-16.5; Contract Relax – Fig 16.6-16.8; Hold Relax with Agonist contraction – Fig 16.9-16.11

Ballistic stretch – bouncing; avoid; triggers the stretch reflex

Dynamic stretch – long walking strides; ER of shoulder for BSB or SB or VB

General Stretches p. 331-341

Know how to perform stretches and muscles being stretched for mini-exam on Monday

Starting Position of PNF Hamstring StretchStarting Position of PNF Hamstring Stretch

Leg and Hand Positions for PNF Hamstring StretchLeg and Hand Positions for PNF Hamstring Stretch

Passive Pre-Stretch of Hamstrings During Hold-Relax PNF Hamstring StretchPassive Pre-Stretch of Hamstrings During Hold-Relax PNF Hamstring Stretch

Isometric Action During Hold-Relax PNF Hamstring StretchIsometric Action During Hold-Relax PNF Hamstring Stretch

Increased ROM During Passive Stretch of Hold-Relax PNF Hamstring StretchIncreased ROM During Passive Stretch of Hold-Relax PNF Hamstring Stretch

Passive Stretch of Hamstring During Contract-Relax PNF StretchingPassive Stretch of Hamstring During Contract-Relax PNF Stretching

Concentric Action of Hip Extensors During Contract-Relax PNF StretchConcentric Action of Hip Extensors During Contract-Relax PNF Stretch

Increased ROM During Passive Stretch at Contract-Relax PNF StretchIncreased ROM During Passive Stretch at Contract-Relax PNF Stretch

Passive Stretch During Hold-Relax With Agonist Contraction PNF Hamstring StretchPassive Stretch During Hold-Relax With Agonist Contraction PNF Hamstring Stretch

Isometric Action of Hamstring During Hold-Relax With Agonist Contraction PNF Hamstring StretchIsometric Action of Hamstring During Hold-Relax With Agonist Contraction PNF Hamstring Stretch

Concentric Contraction of Quadriceps During Hold-Relax With Agonist Contraction PNF Hamstring Stretch Creating Increased ROM During Passive Stretch

Concentric Contraction of Quadriceps During Hold-Relax With Agonist Contraction PNF Hamstring Stretch Creating Increased ROM During Passive Stretch

Partner PNF Stretching for the CalvesPartner PNF Stretching for the Calves

Partner PNF Stretching for the ChestPartner PNF Stretching for the Chest

Partner PNF Stretching for the GroinPartner PNF Stretching for the Groin

Partner PNF Stretching for the Quadriceps and Hip FlexorsPartner PNF Stretching for the Quadriceps and Hip Flexors

Partner PNF Stretching for the ShouldersPartner PNF Stretching for the Shoulders

Stretching Techniques: NeckStretching Techniques: Neck

Rotation of the neck to the right Rotation of the neck to the left

Look Right and Left

Stretching Techniques: NeckStretching Techniques: Neck

Neck flexion Neck extension

Flexion and Extension

Stretching Techniques: Shoulders and ChestStretching Techniques: Shoulders and Chest

Stretching the shoulder joints—standing

Straight Arms Behind Back

Stretching Techniques: Shoulders and ChestStretching Techniques: Shoulders and Chest

Stretching the shoulder joints—seated

Seated Lean-Back

Stretching Techniques: Posterior of Upper ArmStretching Techniques: Posterior of Upper Arm

Stretching the triceps

Behind-Neck Stretch (Chicken Wing)

Stretching Techniques: Upper BackStretching Techniques: Upper Back

Stretching the upper back

Cross Arm in Front of Chest

Stretching Techniques: Upper BackStretching Techniques: Upper Back

Stretching the upper back

Arms Straight Up Above Head (Pillar)

Stretching Techniques: Lower BackStretching Techniques: Lower Back

Stretching the lower back and sides

Spinal Twist (Pretzel)

Stretching Techniques: Lower BackStretching Techniques: Lower Back

Stretching the lower back from a seated position

Semi-Leg Straddle

Stretching Techniques: HipsStretching Techniques: Hips

Stretching the hip flexors

Forward Lunge (Fencer)

Stretching Techniques: HipsStretching Techniques: Hips

Stretching the gluteals and hamstrings

Supine Knee Flex

Stretching Techniques: TorsoStretching Techniques: Torso

Stretching the sides and upper back

Side Bend With Straight Arms

Stretching Techniques: TorsoStretching Techniques: Torso

Stretching the sides, triceps, and upper back

Side Bend With Bent Arm

Stretching Techniques: Anterior of Thigh and Hip FlexorStretching Techniques: Anterior of Thigh and Hip Flexor

Stretching the quadriceps

Side Quadriceps Stretch

Stretching Techniques: Posterior of ThighStretching Techniques: Posterior of Thigh

Stretching the low back, hamstrings, and calves

Sitting Toe Touch

Stretching Techniques: Posterior of ThighStretching Techniques: Posterior of Thigh

Stretching the low back, hamstrings, and calf

Semistraddle (Figure Four)

Stretching Techniques: GroinStretching Techniques: Groin

Stretching the hamstrings and hip adductors

Straddle (Spread Eagle)

Stretching the hamstrings, hip adductors, and lower back

Stretching Techniques: GroinStretching Techniques: Groin

Stretching the hip adductors

Butterfly

Stretching Techniques: CalfStretching Techniques: Calf

Stretching the calves

Wall Stretch

Stretching Techniques: CalfStretching Techniques: Calf

Stretching the calf standing on a step

Step Stretch

Preparing to stretch the Achilles tendon by slightly bending the knee

Stretching the Achilles tendon by lowering the heel