Stretching and Warm-Up

Chapter Outline

Warm-up

Types of stretching

FlexibilityFactors affecting flexibilityFrequency, duration, and intensity of stretchingWhen 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.

Factors Affecting Flexibility

Joint structure

Activity level

Age and sexConnective tissueWeight training with limited range of motionMuscle 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

Following practice and competition

Types of Stretching

Static stretch

Proprioceptive neuromuscular facilitation (PNF) stretch

Ballistic stretchDynamic stretch

Chap 16 Definitions

• General Warm-Up: 5-10 min slow jogging or riding a stationary bicycle increases heart rate, blood flow, deep muscle temperature, respiration rate, viscosity of joint fluids and perspiration. This increase in muscle temperature allows greater amount of flexibility.

• Specific Warm-Up: Incorporates movements similar to the athlete’s sport. Involves 8-10 min of activity or sport specific stretches, such as shoulder stretches for volleyball or baseball

• ROM: Range of motion is affected by connective tissue structure, activity level, age and gender.

Static & Dynamic Flexibility

• Static Flexibility: Requires no voluntary muscular activity. An external force such as gravity or a partner provides the force to stretch.

• Dynamic Flexibility: Requires voluntary muscular action.• Static Flexibility provides GREATER ROM than dynamic

flexibility.

Proprioceptors and Stretching

• Stretch Reflex: During a rapid stretching movement the Ia fibers from the muscle spindle cause increased activation of the muscle that was stretched and its synergist. This causes the muscle to shorten. THIS SHOULD BE AVOIDED

• Careful static stretching does not invoke the stretch reflex• Mechanoreceptor: GTO is sensitive to muscle tension. When

stimulated it causes the muscle to relax.

Autogenic Inhibition & Reciprocal Inhibition

• Autogenic Inhibition: Relaxation in the same muscle that is experiencing increased tension. Autogenic inhibition is accomplished by actively contracting a muscle immediately before a passive stretch of the same muscle.– Tension built up during the active contraction stimulates the GTO,

causing a reflexive relaxation of the muscle during the subsequent passive stretch.

• Reciprocal Inhibition: Relaxation that occurs in the opposing muscle experiencing increased tension.– This is accomplished by simultaneously contracting the muscle

opposing the muscle being passively stretched.– The tension in the contracting muscle stimulates the GTO and causes

simultaneous reflexive relaxation of the stretched muscle

Types of Stretching

• Static Stretch: A slow constant stretch with the end position held for 30 sec.

• Ballistic Stretch: Involves active muscular effort and uses a bouncing motion in which the position is not held.

• Dynamic Stretch: involves flexibility during sport-specific movements. Similar to ballistic in that it utilizes speed of movement, but avoids bouncing.

• PNF: Usually performed with a partner and involve both passive movement and active (concentric and isometric) muscle actions.

• PNF may be superior to other stretching methods because they facilitate muscular inhibition.

Ch. 2 (TLTP) The Ballistic Warm-Up

• Muscle Viscosity – As the Blood flow to the muscle increases, it warms the muscle up and makes it more flexible.

Dynamic Flexibility

• Goals – Become warmed– Flexible– Rehearsal of activities

on the field• Teach proper

mechanics

• Series of bounds, hops, skips, runs, and ballistic stretches

• Gradual progression– Joint mobility –

ballistic stretches – Flex runs/skipping – multidirectional activity – power moves

Ch. 4 (TLTP) Stretching and Flexibility

• Reduce tension in the hips and glutes– Increase Speed

Dynamic & Static• Increase Core Temp,

Muscle Temp. and Blood Flow

• Used before as a warm-up before Running

• Slow small motions to Large & fast movements

• Should break a slight sweat

• Holding a stretch for 8-15 sec.• Always done after a thorough

warm-up• Must exhale and relax as

eased into the hold position• Typically done after running,

but before lifting– Cool Down– Allow the body time to rid

itself of lactic acid – Be limber and Flexible for

Resistance Training

Stretching & Flexibility:The Bottom Line

• Spend more time on need areas• The key is frequency• Stretch every day• Stretch before bed

– Increases blood flow and circulation• MUSCLES ARE FLOOODED WITH NUTRIENT RICH

BLOOD• HELPS REPAIR AND RECOVER FATIGUED MUSCLES• Sleep better – stretching releases endorphins; make you feel

relaxed and loose.

Begin with a passive pre-stretch 10 sec

Partner applies force & athlete holds to ‘resist’ the movement 6 sec

Athlete relaxes and a passive stretch is held for 30 sec

Hold-Relax PNF

The final stretch should be of greater magnitude due to autogenic inhibition

Begin with a passive pre-stretch 10 sec

Athlete does a concentric contraction thru a a full ROM against resistance

Athlete relaxes and a passive stretch is held for 30 sec

Contract-Relax PNF

The final stretch should be of greater magnitude due to autogenic inhibition

Begin with a passive pre-stretch 10 sec

Partner applies force & athlete holds to ‘resist’ the movement 6 sec

Athlete contracts the agonist (quads) to provide additional stretching force and a passive stretch is held for 30 sec

Hold-Relax with Agonist Contraction PNF

The hold-relax with agonist contraction PNF technique is the most effective due to facilitation via both reciprocal inhibition and autogenic inhibition

Starting Position of PNF Hamstring Stretch

Leg and Hand Positions for PNF Hamstring Stretch

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

Isometric Action During Hold-Relax PNF Hamstring Stretch

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

Passive Stretch of Hamstring During Contract-Relax PNF Stretching

Concentric Action of Hip Extensors During Contract-Relax PNF Stretch

Increased ROM During Passive Stretch at Contract-Relax PNF Stretch

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

Isometric 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

Partner PNF Stretching for the Calves

Partner PNF Stretching for the Chest

Partner PNF Stretching for the Groin

Partner PNF Stretching for the Quadriceps and Hip Flexors

Partner PNF Stretching for the Shoulders

Stretching Techniques: Neck

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

Look Right and Left

Stretching Techniques: Neck

Neck flexion Neck extension

Flexion and Extension

Stretching Techniques: Shoulders and Chest

Stretching the shoulder joints—standing

Straight Arms Behind Back

Stretching Techniques: Shoulders and Chest

Stretching the shoulder joints—seated

Seated Lean-Back

Stretching Techniques: Posterior of Upper Arm

Stretching the triceps

Behind-Neck Stretch (Chicken Wing)

Stretching Techniques: Upper Back

Stretching the upper back

Cross Arm in Front of Chest

Stretching Techniques: Upper Back

Stretching the upper back

Arms Straight Up Above Head (Pillar)

Stretching Techniques: Lower Back

Stretching the lower back and sides

Spinal Twist (Pretzel)

Stretching Techniques: Lower Back

Stretching the lower back from a seated position

Semi-Leg Straddle

Stretching Techniques: Hips

Stretching the hip flexors

Forward Lunge (Fencer)

Stretching Techniques: Hips

Stretching the gluteals and hamstrings

Supine Knee Flex

Stretching Techniques: Torso

Stretching the sides and upper back

Side Bend With Straight Arms

Stretching Techniques: Torso

Stretching the sides, triceps, and upper back

Side Bend With Bent Arm

Stretching Techniques: Anterior of Thigh and Hip Flexor

Stretching the quadriceps

Side Quadriceps Stretch

Stretching Techniques: Posterior of Thigh

Stretching the low back, hamstrings, and calves

Sitting Toe Touch

Stretching Techniques: Posterior of Thigh

Stretching the low back, hamstrings, and calf

Semistraddle (Figure Four)

Stretching Techniques: Groin

Stretching the hamstrings and hip adductors

Straddle (Spread Eagle)

Stretching the hamstrings, hip adductors, and lower back

Stretching Techniques: Groin

Stretching the hip adductors

Butterfly

Stretching Techniques: Calf

Stretching the calves

Wall Stretch

Stretching 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