Stetching

All About Stretching!

Flexibility – the pain-free, unrestricted range of motion (ROM) that is available at a single joint or at multiple joints ^1,2

Stretching – performed to help maintain or promote good flexibility

The goal of flexibility is to increase or improve ROM by changing the extensibility of the muscles and tendons to allow movement at a joint. ¹

Maintaining full, unrestricted ROM is essential to athletic fitness and performance. ¹

Types of stretching:

1. Static – prolonged, passive
2. Ballistic – repetitive, bouncing movements
3. PNF (Propioceptive Neuromuscular Facilitation) – alternating contractions and stretches

Indications for stretching: ²

1. When there is decreased or limited ROM
2. To help prevent injuries
3. After exercise to help minimize muscle soreness

Contraindications for stretching: ²

1. After a recent non-healed fracture
2. Acute inflammation or infection (heat or swelling)
3. Sharp or acute pain is present
4. Where there is a hematoma (bruise) is present
5. Where increased or excessive ROM is present

Stretching Guidelines:

• Perform in pain-free range
• Hold for 20-30 seconds and repeat 3-5 times and 3-5 times per day
• Maintain correct posture
• Some stretches can be performed with a partner
• Remember to breath!
• Avoid overstretching
• Where loose fitting clothes
• Perform in a relaxed position
• Begin with low pressure and gradually increase pressure

References:

1. Prentice, William E. Rehabilitation Techniques in Sports Medicine. 3^rd ed. WBC/MrGraw-Hill. 1999. Boston, MA.
2. Kisner, Carolyn, Colby, Lynn A. Therapeutic Exercise Foundations and Techniques. 4^th ed. FA Davis Company. Philadelphia, PA. 2002.