Why train flexibility?
Why?
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Stretching can be used
to prevent injuries as well
as heal injuries.
Stretching is beneficial
for every individual for it
aids in the body’s
capacity for maximum
range of motion
especially as we age, our
muscle naturally become
tighter.
Reduced Muscle tension.
 Reduced stress level.
 Range of movement in.
the joints.
 Coordination.
 Posture.
 Blood circulation.
 Energy levels.

Benefits.
There are many types of stretching techniques each serving
it’s own purposes and also holding it’s varying pro’s and con’s
in relation to certain activities. They have different levels of
Range of Motion and require different levels of energy
expenditure. There is not one type of stretching that is better
than the next. Each has it’s own function providing benefits
for different activities.
Static stretching involves holding a position. That is, you
stretch to the farthest point and hold the stretch. It is one
of the most common practices of flexibility but is also
outdated. By holding the stretch and putting the body
under tension, your body will respond in accordance to it’s
biofeedback and force it to release and relax the tensed
muscle.
STATIC STRETCHING
Expends less energy in
comparison to dynamic.
 Can be done on the spot
with minimal space.
 Easy to do.
 Widely familiar with
individuals

Pros
Cons

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Can inflict DOMS
Elongates muscle: which
if done before exercise
can weaken or lessen
the explosiveness during
a workout.
Can essentially slow
down an athlete before
they perform.
Dynamic stretching involves moving parts of your body and
gradually increasing reach, speed of movement, or both until
comfortable with complete range of motion. In dynamic
stretches, there are no bounces or "jerky" movements. An
example of dynamic stretching would be slow, controlled leg
swings, arm swings, or torso twists gradually increasing in
speed.
DYNAMIC STRETCHING
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
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Increases flexion in the
joints.
Increases blood flow
through the body and
increases overall
temperature.
Mimics movements
about to be performed
and increases the
muscle's range of
motion.
PROS
Must be very gradual as
the muscles need time to
warm up due to the
expenditure of energy
when performing these
types of stretches. Getting
into a sudden higher
intensity with cold muscles
can lead to injury, strains
and cramps.
 Requires more space than
static stretching.

CONS
Active stretching is also referred to as static-active
stretching. An active stretch is one where you assume a
position and then hold it there with no assistance other than
using the strength of your agonist muscles. An example
would be contracting your biceps and immediately following
with contracting the triceps.
ACTIVE STRETCHING
Strengthens the antagonist
muscles as well as allowing
for the initial muscle in
tension to relax right after.
 Stretches do not have to be
held for as long as the
other forms as stretches as
each stretch is followed by
tension in the antagonist
muscle in response to the
initial isolated contraction.

PROS
CONS
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Can be difficult to hold
for long periods of time.
Isolates a muscle group.
Cannot produce same
range of stretch as other
techniques.
Passive stretching is also referred to as relaxed stretching,
and as static-passive stretching. A passive stretch is one
where you assume a position and hold it with some other
part of your body, or with the assistance of a partner or some
other object. Example, a person would stick their arms out
from their sides and a partner would gradually apply tension
and pull the arms back putting it in a slightly further angle.
PASSIVE STRETCHING

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Helps reduce postworkout muscle fatigue,
and soreness
Can be useful in
releasing knots or
spasms as it relaxes the
muscle
PROS

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Requires a immovable
object, such as a person.
Requires more time than
any other stretch in order
to relax the muscle.
Cannot be used to warm
up the muscles for
exercise. Small amount
of energy required (
minimum contribution to
range of motion)
CONS
When should a client be performing these types of
stretching methods. Before or after a workout?
1.Static
2.Passive
3.Active
4.Dynamic
My muscle are too big to do a
flexibility program, so I don’t
bother.
Muscle & strength
To see a gain or improvement in strength
you must have strong muscles correct?
1. A muscle has to both contract and
stretch.
2. While under tension, the muscle will be
forced to go through a greater range of
motion causing it produce a greater amount
of strain to the tissues but more widely
distributed.
3. By having the tissues more widely under
tension, it will result to a more efficient
training session.
CONTRACTIBILTY

There will be more contractile protein
cross-links used, if the requirement of
the muscles to use the full range of each
sarcomere in series is increased. This
will result in a greater anabolic effect
compared to a lesser range of motion
and it’s hormonal response to the
muscle’s environment.
LIFTS AND HEAVY
WEIGHT.
By improving joint movement and forcing it
through their biomechanical optimal ROM
also limits the stress on other areas of the
body that would have to compensate for the
limitation.
Example,
1. the knees and low back compensating
for hip stiffness.
2. Hamstrings compensating for sore
knees.
3. Tight traps and shoulders
compensating for the neck.
Myofascial release

This technique contributes to mainly the fascia and trigger points.
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General Guidelines
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Spend 1-2 minutes per self myofascial release technique and on each
side (when applicable).
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When a trigger point is found (painful area) hold for 30-45 seconds.
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Keep the abdominal muscles tight which provides stability to the lumbopelvic-hip complex during rolling.
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Remember to breathe slowly as this will help to reduce any tense
reflexes caused by discomfort.
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Complete the self myofascial release exercises 1-2 x daily.
The Fascia is responsible for a specialized connective
tissue layer surrounding muscles, bones and joints and
gives support and protection to the body.
Trigger points are areas of muscle that are painful to palpate and are defined by the
presence of taut bands. Tissue can become thick, tough and knotted. These trigger
points can be found in muscle, the muscle-tendon junctions, bursa, or fat. If left
untreated or uncared for, over a period of time they can potentially become
inflamed.
Trigger points compromise the tissue structure in which they are located, placing a
greater strain on other tissues that must compensate for its weakness.
The body will then be compromised during exercise due to being primarily focused
on trigger points in the fascia can restrict or alter the motion about a joint resulting in
a change of normal neural feedback to the central nervous system. This will then
cause it to become less efficient and the individual will be more susceptible to
fatigue, spasm or injury.
Things to know.
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1. Muscle Spindles
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2. Golgi Tendon Organ
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3. Myotatic Stretch Reflex
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4. Inverse Myotatic Stretch Reflex
Muscle Spindles

Muscle spindles are sensory receptors within the
belly of a muscle, which primarily detect changes
in the length of this muscle and the level of
tension it is being put on.
GTO
Golgi tendon Organ

The Golgi tendon organs are in series
with muscle fibers, located in the
tendons that attach muscle to bone.
They send information to the central
nervous system from the tension of the
tendons.
Myotatic Stretch Reflex
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The Myotatic Stretch reflex is a preprogrammed response by the body to a
stretch stimulus in the muscle. When a
muscle spindle is stretched an impulse is
immediately sent to the spinal cord and a
response to contract the muscle is received.
The muscle spindle is stretched and the
impulse is also immediately received to
contract the muscle, protecting it from being
pulled forcefully or beyond a normal range.
Inverse Myotatic Stretch Reflex

Initiated by the Golgi Tendon Organ, it is
to prevent the tendon to go under too
much tension causing the highly
stressed and overload fibers to relax and
avoid injury.
You’re sitting in class and you crammed the night before
for a test, you are so sleepy that your eyes begin to close
and your neck begins to bob down but right away it kicks
right back up.
What reflex is this from?
You’re performing monster sets on your workout. During
your last set of Olympic bar dead lifts, as you bring the
weight down towards the floor, before placing it your
hands release it spontaneously causing it to drop.
What reflex is causing this?
Things to keep in mind.

Never push yourself beyond what is comfortable. Only stretch to
the point where you can feel tension in your muscles. This way,
you will avoid injury and get the maximum benefits from your
stretching.
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Bouncing. Many people have the mistaken impression that
they should bounce to get a good stretch. Bouncing will not help
you and could do more damage as you try to push too far
beyond the stretch reflex. Every move you make should be
smooth and gentle. Lean into the stretch gradually, push to the
point of mild tension and hold for a few seconds. Each time you
will be able to go a little further, but do not force it.
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Not Holding the Stretch Long Enough. If you do not hold the
stretch long enough, you may fall into the habit of bouncing or
rushing through your stretch workout. Hold your stretch position
for at least 15 to 20 seconds before moving back to your
original position.