Types of Stretches

Types of Stretching 

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Static Stretching

No repeated movement  Elongates the muscles Tightness when not executed properly (no pain) Time based on objectives Positives Good for cool downs Aids with DOMS (Delayed Onset Muscle Soreness) Simple and safe  Drawbacks  Not sport specific due to lack of movement  Limited positions

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Dynamic Stretching

With repeated movement (higher chance of injury) More sport specific  Positives Related to the sport Replicating the movement of the sport Controlled movement, less chance of injury (medium intensity)  DrawbacksOne movement of a dynamic stretch is so short it doesn't facilitate oxygen to that muscle group

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Ballistic Stretching

Uses repeated momentum of a moving body part or limb in an attempt to force it beyond its normal range  of motionPositives Increases range of movement  Good for explosive sports (e.g. sprinters, throwers, gymnasts) Drawbacks  Increased chance of injury; because it is pushing past its normal range of movement  Explosive movement = more DOMS because of lactic acid  Not specific to many sports 

Proprioceptive Neuromuscular Facilitation (PNF)

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A combination of passive and isometric stretching, the muscle is progressively stretched. Step 1: athlete's partner assumes the position for the stretch, the partner then extends the athlete's limb until the muscle is stretched. Step 2: the athlete contracts the stretched muscle for 5-6 seconds. The force of the athlete's contraction should be relevant to the condition of the muscle. Step 3: the muscle group is relaxed, then immediately and countlessly pushed past its normal range of movement for 30 seconds. Allow 30 seconds recovery before repeating the procedure 2-4 times. 

PNF Continued

Positives  Increases flexibility because it is pushing past that normal range of movement Good as a part of flexibility training Increased muscle strength Drawbacks Force of contraction needs to be matched to the athlete's level/ability (or else injury may occur) Athlete needs to have done some training before hand 

Passive Stretching

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An individual assumes a position and hold it with some other part of their body, or with the assistance of a partner or object. Positives Safe way to stretch  Exceed the normal range of movement Very good for cool down Drawbacks Does not target flexibility  With partner injury is more likely

Active Stretching

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Assuming a position and then holding it with no assistance other than the strength of their own musclesPositives Athlete is in total control of the range of movement Strength and stability at a joint Good for warm up and cool down DrawbackHard to push past range of movement