STRETCHING TECHNIQUES AND PROGRAMS
STATIC STRETCHING The most popular form of stretching, where you hold a muscle in a stretched position and gradually allow time for it to extend. Hold for 20-30 seconds, shorter is not effective, longer is not much more effective. ACTIVE ISOLATED STRETCHING is a progression from static stretching, appropriate if you have no postural distortions. These stretches typically are performed in 1-2 sets of 5-10 repetitions, each repetition is held for 2-4 seconds. Some require assistance, be very careful with these, I dont recommend having someone who is not trained assist you with them. SAMPLE AI STRETCHES DYNAMIC STRETCHING is for the fit, and is actually more like exercise than a stretch, and includes lunges, pushups with rotation, walking sideways with a resistance band. PNF (AKA Neuromuscular or Contract Relax) STRETCHING PNF means Proprioceptive Neuromuscular Facilitation, and it basically tricks the brain into lengthening a muscle. A trained professional will alternate between stretchi...