stretching guidelines
DESCRIPTION
PETRANSCRIPT
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Muscle soreness can be a result of stretching.
Guidelines for Stretching: Warm up using a slow jog or fast
walk before stretching. Do the correct form! To increase flexibility, muscle must
be overloaded beyond its normal range but not to the point of pain.
Stretch for the specific joint/s or muscle/s.
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Stretch only to the point of
discomfort or to where you feel
tightness or resistance to stretch.
Avoid overstretching the ligaments
and capsules that surround the
joints.
Be careful when stretching muscles
in the lower back and neck.
*exercises that compress the
vertebrae and disks are harmful.
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Stretch from a seated position to
prevent lower back pains and
injuries.
Stretch slowly and
in controlled manner.
Continue normal
breathing. Avoid
Valsalva maneuver!
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Static and PNF stretching are for
individuals who want to improve
ROM.
Wear appropriate
clothing.
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Contraindicated Exercises
- exercises not recommend
because of its harmful effects
to the body.
- accumulated damage or
microtrauma can lead to
injuries or significant pain.
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The Swan Vs. Back Extension
Back Arching Abs Stretch Vs. Pectoral Stretch
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The Hero Vs. Hamstring Stretch
Knee Pulldown Vs. Single Knee-to-Chest
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Quad Stretch Vs. Hip & Thigh Stretch
Bar Stretch Vs. Hamstring Stretch
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Warm up
- light to moderate physical activity
done to prepare the body for a more
vigorous workout.
- precaution against unnecessary
musculoskeletal injuries and
possible soreness.
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Stimulates the cardio-respiratory system to increase blood flow to the working muscles.
Increases muscle temperature. Increases metabolic processes that
produce an increase in core body temperature.
Increases the elasticity of the muscles.
Decreases viscosity of the muscles.
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Cool down
- light to moderate activities that enable
the body to go back to resting state
after an exercise.
Importance of cool down
Prevents muscle
soreness.
Relaxes the muscles
and relives spasms.
Prevents sudden drop
of blood pressure.
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Frequency: 3 times/week, minimal
effect; 5-6 times/week, maximum results
Intensity: Stretch as far as you can
without pain
Time: 20- 30 minutes, hold the stretch
for 15-20 seconds; 3 reps with 30
seconds rest between reps
Type: Tai Chi, Pilates, Yoga, Band and
Ball, Static Stretching, Ballistic
Stretching, PNF
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Tai Chi
- often translated as Chinese shadow
boxing that
includes slow and
flowing movements.
Pilates
- type of exercise that
has movements
involving strength
and flexibility.
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Yoga
accentuates balance,
precise body
alignment and
controlled breathing.
Band and Ball
an exercise that uses
bands and balls to
improve flexibility.
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Many believe that strength training and
flexibility exercises have negative effects
to one another.
Dynamic flexibility
max. range a joint can achieve
under active conditions.
Static flexibility
max. range a joint
can achieve under
stationary conditions