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Transcript of muscle stretching

PowerPoint Presentation


Presented by:-Khairul Islam.B.Sc in physiotherapy (3rd year)Roll:- 21.

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Muscle stretching

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What is Muscle stretching ???

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone.

Key points:-

Increased muscle control.Flexibility &Range of motion.

Types of stretching

Four types:-Static stretchingDynamic stretchingBallistic stretching &Proprioceptive neuromuscular facilitation (PNF)

Static stretching

Static stretching is used to stretch muscles while the body is at rest.

It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 30 seconds to two minutes.

Dynamic stretchingIt is a form of stretching while moving.

This form of stretching prepares the body for physical exertion and sports performance.

Ballistic stretching

A form of passive stretching or dynamic stretching in a bouncing motion.

According to the American Academy of Orthopedic Surgeons; "Do not bounce your stretches. Ballistic (bouncy) stretching can cause injury."

Ballistic stretching

This type of stretching can cause muscles to get tight, and can cause serious injury. It has been replaced with static stretching.

PNF stretching

PNF is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation.

Generally an active PNF stretch involves a shortening contraction of the opposing muscle to place the target muscle on stretch. This is followed by an isometric contraction of the target muscle

PNF principleMassage muscle first.Stretch.Resist - as strong as is comfortable. - as long as is comfortable.Passive contraction.Restretch - hold 6-10 seconds.

Benefits of stretching

Relief from painIncreased flexibilityBetter range of motion of the jointsGreater circulation of blood to various parts of the bodyRelaxation and stress relief

Benefits of stretching

Enhanced muscular coordinationImproved postureIncreased energy levelsGreater sense of well-being



Biceps brachii



Pectoralis major

Transversus abdominis

Latissimus dorsi



Quadratus lumborum


Gluteus Maximus


Hip adductor

tibialis anterior

Gastrocnemius & soleus

Thank you

Any question ???