UNDERSTANDING THE STRETCHING TYPES
Before starting to stretch, it is best to understand the types of stretching. There are four basic
types of stretches: ballistic, proprioceptive neuromuscular facilitation (PNF for short), dynamic
and static:
Ballistic stretching: this type of stretching involves rapid bouncing movements that use
weight or momentum towards the end range of range of motion to extend the body into new
ranges of motion. This method does not involve holding the stretch for any length of time.
There is a higher risk of injury with ballistic stretching and it is not recommended for beginners
– instead it should be reserved for advanced athletes whose sport may demand such training.
Proprioceptive Neuromuscular Facilitation (PNF) stretching: this is passive stretching
combined with isometric muscular contraction of the stretched muscles in order to inhibit the
body’s protective mechanisms for overstretching (stretch reflexes) and allow greater ranges of
motion to be achieved. This type of stretching is usually best performed with the assistance of
a training partner.
Dynamic Stretching: stretching that uses exercise/sport-specific movements through a
slightly greater range of motion (under control). Dynamic stretches are usually held for less
than 3 seconds to keep muscular tension and excitation intact without compromising the stretch
reflexes protective mechanism. This type of stretching is best used in the warm-up phase and
should not be confused with ballistic stretching.
Static Stretching: this type of stretching involves extending the muscles until increased
tension or slight discomfort is felt. At the point of discomfort, the stretch is held (usually for
upwards of 60 seconds) to allow the muscles, ligaments and tendons to gradually lengthen.
Static stretching will be the method utilised in this guide. The stretches and the principles
incorporated in this program are included with this basis in mind. Although static stretching is
the most common type of stretching practiced by most, it is also the most misunderstood and
misdirected of all the stretching types. When static stretching is properly understood and
practiced proficiently, its potential for pain relief, injury mitigation and increased performance
is enormous! Acknowledge and adhere to the principles included in this guide to ensure both
maximum safety and effectiveness with your flexibility training.
20 FLEXIBILITY PRINCIPLES AND PARADIGMS
1.
2.
3.
4.
5.
6.
7.
8.
9.
There are 4 Pillars of Fitness: Cardiovascular (Conditioning), Strength, Speed, and
Flexibility. Inadequate Flexibility is detrimental to all the other pillars
Lack of Flexibility is not just a random genetically inherited limitation. It’s a choice
Stretching takes time, not force
The end range goal of the foundational stretches (optimal range) are the standard for
both injury prevention and performance
The Danger Zone is the vulnerable area for injury if one cannot reach the end
goal/maximum range of motion (ROM)
Static ROM can become Dynamic ROM when end goal standards of ROM are achieved
The Building Phase (increasing ROM) can take up to 100+ hours of stretching before
optimal ranges are achieved. In the Building Phase, one performs a minimum of 3 sets of
2-minute holds per stretch + 1min rest between each set in the Dead zone. If one wants
to achieve range faster, perform 5-6 sets or even stretch twice per day.
During the Maintenance Phase, 1-minute holds for each stretch suffice. Pre-workout
stretching should be considered as maintenance stretching (De-kinking) whilst postworkout is should be considered building (restoring ROM lost during the workout)
The Dead Zone - laying horizontally on the back in a straight body, relaxed state for 60+
secs after each stretch/trigger to promote circulation, release of toxins and relaxation
10. Limiting Factor - the worst (tightest) spot in the muscle/ROM
11. Muscle Lock is a protective mechanism of the body that inhibits
achieved. There are 11 causes (see list below)
full ROM from being
12. Trigger pointing and massage is to aid stretching, not replace it
13. Never go past a 7/10 in pain (or stretch sensation) whilst stretching,
trigger pointing
and 8/10 whilst
14. There
should be 4 Stages to a proper warm up - general warm up, static, dynamic,
sport/event specific
15. Take
a day off after 3-4 days of building phase based stretching and use light or
maintenance level stretching on your days off to avoid flexibility overload
16. The bigger the muscle is, generally the more volume of stretching will be required.
17. Symmetry rule - If there is an imbalance in flexibility between limbs or from one side of
the body to the other, prioritise the least flexible side until symmetry is achieved
18. Flexibility is transient – i.e. if you don’t use it you lose it
19. Chronic stretching (3-4 days per week) results in the development of increased strength,
power and endurance (as well as improved flexibility and mobility), whilst acute stretching
(infrequent/short term stretching) decreases strength, power and endurance
20. Positive trauma refers to weak malnourished muscle tissue after training the 4 pillars of
fitness. Negative trauma is indicative of damage that should be mitigated.
10 TYPES OF PAIN
Negative
Positive
1. Itis/Inflammation
8.
Work Out Soreness
2. Nerve Pinch
9.
Stretching hard
3. Sharp
10. Relief from Trigger Point
4. Dull Ache
5. Throbbing
6. Fatigue/Ache
7. Grade 1-3 Strain
Muscle Lock is where a muscle or a group of muscles involuntarily contract hard for a brief or
extended period. This is a defence mechanism to protect the body from experiencing further
pain/damage. Muscle Lock can come from a variety of causes and should be avoided whilst
stretching.
15 REASONS FOR MUSCLE LOCK
1.
Impact injury
9.
Coming out of stretches too fast
2.
Delayed Onset Muscle Soreness (DOMS)
10. Pinched nerve/s
3.
Lack of Flexibility/Mobility
11. Integrative overload between the 4
4.
Lack of Strength
5.
Lack of Conditioning
12. Lack of blood flow
6.
Lack of proper warm up
13. Dehydration
7.
Stretching too hard
14. Stress and disease
8.
Stretching too fast
15. Chronic overuse
pillars of fitness
ULTIMATE STRETCHES
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Calves + Achilles
45 degrees flexion in ankle
joint
Calves + Achilles
45 degrees flexion in ankle
joint
Low Back + Spinal
Erectors, Glutes +
Hip External
Rotators,
Adductors (short
groin), Ankle
Evertors
Legs fully crossed + head to
floor
1A. Standing Calf Stretch (dual)
1B. Standing Calf Stretch (single)
2. Cross + Forward Lean
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Adductors (long
groin), Low Back
+ Spinal Erectors
Hamstrings/Legs open 180
degrees + stomach on floor
Adductors (long
groin), Low Back,
Obliques,
Hamstrings
Legs open 180 degrees +
head on shin
Adductors (short
groin), Low Back
+ Spinal Erectors
Knees + head on floor
3A. Straddle + Forward Lean
3B. Straddle + Side Lean
4. Butterfly + Forward Lean
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Glutes + Hip
External Rotators,
Low Back,
Obliques, Hip
Abductors
Bottom knee to ground with
shoulders flat on floor
Glutes + Hip
External Rotators,
Low Back,
Obliques
Top knee to ground with
shoulders flat on floor
Glutes + Hip
External Rotators,
Low Back,
Obliques,
Hamstrings
Top leg straight + foot in
opposite hand whilst
shoulders flat on floor
5. Windshield Wiper
6A. Half Crucifix
6B. Full Crucifix
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Abdominals, Hip
Flexors
Thighs on floor with chest
perpendicular
Quads, Hip
Flexors, Hip
Internal Rotators,
Adductors (short
groin) Ankle Dorsi
Flexors
Knees on floor + butt on
heel (flexed knee side) with
straight line between flexed
knee and same side shoulder
(no back arching)
Quads, Hip
Flexors, Ankle
Dorsi Flexors
Knee on floor + butt on heel
(flexed knee side) with
straight line between flexed
knee and same side shoulder
(no back arching)
7. Seal
8A. Kneel Lay Back + Rotate (single)
8B. Kneel Lay Back (single)
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Quads, Hip
Flexors, Ankle
Dorsi Flexors
Knees on floor + butt on
heels with straight line
between knees and
shoulders (no back arching)
Hip Flexors
Legs in straight line from
knee to knee
Hip Flexors +
Quads (rectus
femoris)
Legs in straight line from
knee to knee, back ankle
above hips
8C. Kneel Lay Back (dual)
9A. Forward Lunge
9B. Forward Lunge + Tail Lift
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Obliques, Hip
Abductors
Torso upright whilst arm
straight and vertical on
stretched side. Nonstretched side leg vertical
from ankle to knee
Adductors (long
groin), Calves
(soleus), Achilles,
Ankle Evertors
Straight line between knees
(front view) with flat back.
Weighted foot flat on floor
with knee over ankle
Adductors (long
groin), Calves
(soleus), Achilles,
Hamstrings, Low
Back
Butt on floor with stretched
leg flat on floor whilst
holding toes. Weighted foot
flat on floor with knee over
ankle
10. Reverse Cossack
11A. Side Lunge
11B. Cossack
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Low Back + Spinal
Erectors,
Hamstrings
Chest on thighs + head on
shins
Low Back + Spinal
Erectors,
Hamstrings,
Adductors
Head between legs
Low Back + Spinal
Erectors,
Obliques,
Hamstrings,
Adductors
Chest on thigh + head on
shin
12A. Forward Fold
12B. Forward Fold - Spread
12C. Forward Fold – Spread + to Side
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Lats, Serratus
Anterior, Teres,
Posterior Delts,
Obliques
Butt on heels with straight
line from hand to hip (along
stretched side)
Obliques, Lats
Torso perpendicular to floor
with outstretched arm on
same side
Obliques, Lats,
Hip Abductors
Form a pronounced ‘C’ with
the body. Outside foot inside
outside hip and medial foot
13. Kneeling Lat Pull
14A. Side Bend
14B. Supported Side Bend (advanced)
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Subscapularis,
Pecs + Shoulder
Internal Rotators
30-degree torso, wrists
behind shoulders, elbows
bent 90 degrees
Pecs + Biceps +
Anterior Delts
Arm flat on floor and 45
degrees above head.
Shoulders stacked vertically
with top foot behind the
bottom and flat on floor
Biceps, Anterior
Delts, Pecs
Upper arms and torso
perpendicular with hands
inside shoulder width
15. Hanging Guillotine
16. Side Lying Chest Opener
17A. German Hang (modified)
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Biceps,
Brachioradialis,
Brachialis,
Anterior Delts,
Pecs
Upper arms and torso angle
of 120 degrees with fingers
interlocked
Shoulder External
Rotators
With shoulders stacked
vertically, arm rotates to 45
degrees
Rotator Cuff,
Posterior Delts,
Rhomboids,
Middle Traps
Opposite hand behind neck
whilst not fighting the
stretch
17B. German Hang
18. Sleeper Stretch
19A. Arm Across
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Rotator Cuff,
Posterior Delts,
Rhomboids,
Middle Traps
Opposite hand behind neck
whilst not fighting the
stretch
Triceps, Teres,
Lats, Posterior
Delts
Straight line from elbow to
hip from both front and side
view
Triceps, Teres,
Lats, Posterior
Delts
Straight line from elbow to
hip from both top and side
view
19B. Arm Across - Supported
20A. Arm Up and Behind
20B. Prayer Stretch
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Forearm
Extensors
Arm straight with 90-degree
downward bend in wrist
Forearm
Extensors
Arms straight, wrists on floor
with clenched fists
Forearm Flexors
Arms straight, palms on floor
with shoulders behind wrists
21A. Forearm Extensor Stretch (single)
21B. Forearm Extensor Stretch (dual)
22A. Forearm Flexors Stretch (dual)
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Forearm Flexors
Arm straight with 90-degree
upward bend in wrist
Finger + Forearm
Flexors
Wrist to 90 degrees, each
finger to 45 degrees
Upper Traps,
Scalenes +
Lateral Neck
Flexors
Neck perpendicular to floor
22B. Forearm Flexors Stretch (single)
22C. Finger Flexors Stretch
23. Neck Sideways
Stretch + Variations
Major Body
Areas/Muscles
Stretched
Maximum Range/End
Goal
Anterior Neck
Flexors
Neck perpendicular to floor
Sternocleidomastoid
+ Neck Rotators
90-degree rotation in
straight neck
Levator Scapulae +
Neck Rotators +
Occipital Nerve
Chin on chest, neck rotated
45 degrees
24. Neck Back + Down
25. Neck Rotate
26. Neck Up + Rotate
This guide is to be used as a companion to the Performance Revolution Ultimate Stretching &
Flexibility Program. This program is delivered in-house and online to participants of all levels
and health statuses. To learn more about the program and to claim your trial session with an
experienced coach, email info@performancerevolution.com.au with the code word “INFO”.