The Importance of Stretching Before
Exercise
Casey Francisco
Audience: Recreational Exercisers

Reasons To Stretch:
 Increases range of motion.
 Reduces risk for injury.
 Help relieve post exercise aches and pains.
 Improves posture.
 Prepares body for the stress of exercise.
 Improves mechanical efficiency and overall
functional performance
Getting the Most From Your Stretching:
 5-10 minutes of jogging to warm muscles
 Hold stretches 10-20 seconds (on average)
 Stretch each muscles group individually
 Don’t try to balance and stretch simultaneously
 Breathe while stretching
Dynamic Stretching
 Multiple repetitions
 Moving joint or muscle further with each rep
 Challenging the joint/muscle
 Preparing joints for movement
 Preparing muscle for activation
Dynamic Stretching Cont.
Dynamic stretching is
better when
warming up.
Ballistic Stretching
 A form of passive or dynamic stretching
 Bouncing motion
 Force limb into extended ROM
 Muscle has not relaxed enough to enter stretch
 Can cause major injury
 Now replaced by static stretching
Static Stretching
 Challenging muscle less
 Relaxing the body part being stretched
 Let the body fall further on its own
 Increase flexibility in tissue (30-60 second hold)
Static Stretching Cont.
Passive Stretching
 Assistance to achieve stretch
 Relax muscle and rely on external force
 External force holds you in place
 Do not have to work hard
 Could cause injury
Examples of Passive Stretching
 Your body weight
 A strap
 Leverage
 Gravity
 Another person
 Stretching machine
Passive Stretching Cont.
Using a strap to
stretch
hamstring
Active stretching
 Actively contracting the muscle
 Opposite to the muscle being stretched
 Relax the muscle you’re trying to stretch
 Rely on the opposing muscle to initiate the stretch
 Controlling stretch force with your own strength
 Rather than an external force
Active vs. Passive & Static vs. Dynamic
Differences Between Stretching
PNF stretching
 Proprioceptive neuromuscular facilitation
 One of the most effective
 Flexibility training for increasing ROM
 Can be both passive and active
 Several variations
 One thing in common: muscular inhibition
Basic Stretching
 Calf Stretch
 Stand arms length from a wall
 Place right foot behind left foot
 Slowly bend left leg forward
 Keep right knee straight
 Right heel on the floor
 Keep back straight and hips forward
Calf Stretch
Basic Stretching
 Hamstring stretch
 Put foot up on chair or wall
 Straighten your leg
 Feel stretch along back of left thigh
Hamstring Stretch
Basic Stretching
 Quadriceps Stretch
 Hold on to wall for support
 Grasp ankle
 Gently pull heel up and back
 Feel stretch in front of thigh
 Keep knees close together
Quadriceps stretch
Sources
 http://www.humankinetics.com/excerpts/excerpts/
types-of-stretches
 http://running.competitor.com/2014/07/injury-
prevention/dynamic-stretching-vs-staticstretching_54248
 http://www.sport-fitness-
advisor.com/pnfstretching.html