STRETCHING
FUNDAMENTALS
AND
EXERCISES
LEARNING OUTCOMES:
1. Identify different parts of the body that needs to be
stretched properly;
2. Discover the advantage of stretching exercise;
3. Differentiate the names of different stretching
exercises;
4. Determine the importance of stretching exercise before
the training.
Stretching exercise in its basic form is a natural and instinctive activity
which is performed by many animals including humans.
Prevent Improves Increase
muscle Range of Muscle
soreness motion elasticity
Increase
Reduce Blood flow
Back To the
pain muscles
Injury
Reduce rehabilitation
Counteracts
Risk of
Sedentary Lubricates
injury
lifestyle joints
Mechanics of stretching
- Refers to the importance of understanding how the actual tissues involve and the
possible mechanisms responsible for their lengthening.
Classification of Stretching that Nurture Flexibility
a. Static Stretching – common type of stretching exercise. Hold the position that
is being stretch between 10 to 30 second in a static position. Safe and effective
in improving the flexibility and elasticity of muscles.
b. Dynamic Stretching – performed with continuous movement and with
repetitions (10 to 12 repetition). Increases the range of motion of the body
that is being stretched.
Note: dynamic stretching is very different to ballistic stretching (old-fashioned stretching
exercise w/ bouncing effect, touching toes and twist.)
c. Passive Stretching – uses a slight support from other person or a
machine like strap, weight leverage to be fully stretched.
d. Active Stretching – stretching a muscle by actively contracting the
muscle in opposition to the one you’re stretching.
You might hear or read about other technique used in stretching such as (a) proprioceptive
neuromuscular facilitation (PNF) stretching or active isolated stretching. These technique
are all simply variation of these four types of stretches.
Kind of Stretching Exercise
❑ Ballistic Stretching – uses the force of the momentum to fully stretch the
muscle. It is an active kind of stretches that is focused on the joints in our body.
Rotation of the joints: Stand and place your hand on your hips or waist, then try to
flex and rotate your joint area like your shoulders, trunks, wrist, hips and the foot
toes.
Do not forget to move or rotate according to the natural way or movement of your joints to
avoid possible injuries.
B. Arm swings:
❖ Overhead Arm Swing
1. Stand with legs on hips width apart.
2. Knees are bended slightly for
balance.
3. Keep your back straight.
4. Place both hands in front then start
swinging the arms following a big
circular pattern.
5. Do the arm swing 10 times.
❖Side Arm Swing
1. Stand with legs on hip
width apart for balance.
2. Keep your knees slightly
bended.
3. Maintain straight back.
4. Place your arms to the
sides, then swings them
both across your chest.
5. Do it for 10 times.
C. Leg swing
1. Stand near the wall about one
arm away.
2. Body weight is on the
supporting foot.
3. Support your body with the
arms rested in the wall for
balance.
4. Start swinging your free leg
back and forth.
5. Do it for 10 reps.
6. Do the same to the other leg.
❑ Static stretching – most common kind of stretching exercise. It is done
by holding the position of the part or area that is being stretched up to 16
seconds. Safest kind of stretching.
A. Neck
1. Turn your head from side to side or
up and down.
2. Apply a slight pressure on the area
that is being stretch.
3. Always to the starting point or
center before you change the
position.
4. Maintain each position to 16
seconds per side
B.Shoulders
1. Lift both shoulders
toward the ear.
2. Hold it for 8 counts
then relax.
3. Repeat the process 8
times.
C. Back of shoulders
and arms
1. Extend one arm across
your body.
2. Apply pressure to the
extended arm by pulling it
near your body.
3. Hold it for 8 counts, and
then repeat on the other
side.
D. Triceps
1. Place hands at the nape of
the neck, elbow pointing
upward.
2. Apply pressure on the elbow
by pulling towards your
ears.
3. Do it for 8 counts.
4. Repeat with the other arm.
E.Front of thigh
1. Lift right heel towards
the buttocks then press
until you feel a slight
stretch. Hold the
position for 16 seconds.
2. Repeat with the other
leg.
F. Back of thigh
1. Feet together, bend over try
to reach your toes.
2. Keep your leg straight, bend
forward from your hips, not
the waist.
3. Try also on separated legs,
reaching on each legs;
maintain positon for 16
seconds per area.
G. Calf and Achilles
1. Support the weight with
your feet, knees slightly
bended; bring one foot
forward keep it straight.
2. Reach the straightened leg
and grab your toes, bend
from your hips.
3. Keep the position for 16
seconds, then repeat on the
other side.
❑Dynamic Stretch – it is widely used in different sports as part of
their warm-up regimen. It is focused on body movement that help in
stimulating different muscle groups.
Note: dynamic stretching is different from ballistic stretching. Dynamic
stretching uses the natural body movement and way of motion to safely
stretch the muscle or group of muscle while ballistic uses the momentum
of the body to stretch the muscles beyond their limits or range of
motion.
A. Front to back leg swing
1. Start by swinging the right leg
forward as your arm reach your
right toes, and then swing it back
while moving your trunk to the
opposite side of balance.
2. Remember to keep your leg
straight to feel the stretch.
3. Repeat the process alternately
between your legs.
4. Do it for 20 reps.
B. Lunge with twist
1. Step right leg forward, then
bend your knee.
2. Twist from side to side.
3. Back to original position then
repeat to the other leg.
4. Do it alternately with 10 reps
on each side.
C. Powerful skips
1. Use powerful skip motion across the area.
2. Height of the skip must be emphasize not the distance.
3. Take three steps before skipping again, reach high along with knee
lifts.
4. Do it for 20 skips.
D. Buttocks Kicks
1. While jogging emphasize on
reaching your buttocks with
your heel.
2. Be in a strong and tall
posture to support your
momentum.
3. Make as many as possible.
E. Leg Hugger
1. Walk forward, then every
after three steps, bring your
knee near your chest then
hug it.
2. Do the process alternately
between legs.
3. Try to do at least
repetitions.
❑Proprioceptive Neuromuscular Facilitation
✓used in a more clinical environment or it is usually
done with the help of the professionals such as
therapists.
✓Improves the motor performance and serves as aid for
rehabilitation.
✓Considered as one of the best and effective methods of
stretching when your objective is to improve the range
of motion.
A. Partner – Assisted
Hamstring Stretch
1. The exerciser – sit erect on the
floor, legs together. The partner
stands behind the exerciser.
2. The partner applies light
pressure on the exerciser’s upper
back.
3. The exercisers reach for his / her
toes and held the position for 10
to 15 seconds, do this 3 times.
B. Partner – Assisted Groin
Stretch
1. The exerciser assume a frog
sitting position, the partner
kneels behind the exerciser.
2. The partner applies a light
pressure push at the exercisers
thigh while the exerciser slowly
lower his / her legs and lean
forward until the tension is left
on the groin of the exerciser.
3. Perform these movement for 3
times. Try to stretch a little
further each time for 5 to 10
seconds.
C. Partner – Assisted Chest Stretch
1. The exerciser assume a cross sitting
with both arms spread out at the right
sides.
2. The partner stands behind the exerciser
back, placing one knee at the exercisers
back, hold his / her both arms.
3. The partner slowly applies light
pressure at the back of the exerciser
while pulling the arms exercisers arm
backward (on opposite direction).
4. The exerciser must arch his / her back
and try to relieve the tension on the back
muscle.
5. Perform these movements for 3 times.
Try to stretch a little further each time
for 5 to 10 seconds.
D. Supine Hamstring
Stretch (without partner)
1. In a supine position, one leg at a
time place a rope or towel at the
back of your hamstring.
2. Alternately lift your leg then bring it
near your chest, pull the towel
towards your body while applying a
resistance from the leg that is being
pressed.
3. Apply pressure for 16 seconds for
each leg.
4. Repeat the process to the other leg.
E. Supine Stretch (without
partner)
1. On lying position, cross your legs
right over left.
2. Bring the legs near your chest.
3. Hug your legs to the shins then apply
pressure by pushing them further to
your body.
4. Do it for 16 counts.
5. Make sure that your back is flat on
the floor.
6. Repeat the process to the other leg.
7. Do it alternately 3 more time.
THANK YOU
