1. A Basic Guide to the Types of Stretches
Dynamic – Static – PNF - Ballistic
• Prepara&on
• Performance
• Injury
preven&on
• Injury
indica&on
• Maintenance

2. Dynamic
or
Ac&ve
Stretching
 Warm-­‐Up
through
mo&on
 Is
performed
prior
to
the
most
strenuous
part
of
the
workout
 Uses
controlled
movements
to
stretch
the
bodies
muscles
in
a
way
that
will
not
hinder
performance
 The
use
of
the
body’s
momentum
provides
muscles
and
joints
the
ability
to
move
through
their
range
of
mo&on
 Can
be
sport
specific
to
cater
to
types
of
movements
used
in
a
par&cular
sport/ac&vity

3. Benefits
of
Dynamic
Stretching
 Prepares
the
body
and
mind
for
work
 Improves
kinesthe&c
awareness
 Increases
heart
rate,
blood
flow,
respiratory
rate,
core
and
muscle
temperature
 Mobilizes
the
joints
and
increases
synovial
fluid
 Neuromuscular
facilita&on
s&mulated
 Flexibility
is
increased
 Helps
to
loosen
up
s&ff
muscles
and
iden&fy
possibility
of
injury

4. Sta&c
Stretching
 Two
types:
Sta&c
and
Propriocep&ve
Neuromuscular
Facilita&on
(PNF)
 Involves
stretching
a
muscle
or
muscle
group
beyond
the
normal
range
of
mo&on
and
holding
a
fixed
posi&on
for
an
extended
amount
of
&me.
 Is
most
beneficial
following
a
workout
and
during
the
final
cool
down
stages.
 Can
be
held
anywhere
from
10-­‐60
seconds
depending
on
type
of
training
or
rehabilita&on
program.
 Can
be
counterproduc&ve
and
decrease
performance
if
done
prior
to
a
workout
without
warming
up.

5. Sta&c
Stretching
 Done
individually
 Uses
the
force
of
ones
limbs
or
ones
body
weight
to
hold
the
the
body
in
a
specific
fixed
posi&on
for
an
extended
amount
of
&me
 Improves
flexibility
if
done
following
a
workout
 Helps
to
reduce
and
prevent
the
effects
of
Delayed
Onset
Muscle
Soreness
(DOMS)
 Helps
in
the
removal
of
waste
products
such
as
lac&c
acid

6. Propriocep&ve
Neuromuscular
Facilita&on
(PNF
Stretching)
 Has
the
same
benefits
and
is
a
form
of
sta&c
stretching
 Is
recognized
as
one
of
the
best
ways
to
achieve
flexibility
 Requires
less
work
by
the
individual
being
stretched
 Requires
a
partner
or
a
prop/piece
of
equipment
 Partner
moves
a
limb
or
sec&on
of
the
body
of
the
athlete
to
stretch
a
desired
muscle
or
muscle
group
 The
stretch
is
held
beyond
the
normal
range
of
mo&on
to
a
point
of
mild
discomfort
for
and
extended
period
of
&me

7. Ballis&c
Stretching
 Bouncing
movement
done
with
a
high
amount
of
force
for
short
dura&ons
 Uses
momentum
to
force
limbs
and/or
areas
of
the
body
beyond
there
normal
range
of
mo&on
in
a
bouncing
pa[ern
of
movement
 Puts
an
individual
at
a
greater
risk
for
injury
 Should
only
be
done
by
well
trained,
well
condi&oned
athletes
 Not
a
popular
means
of
stretching,
but
can
be
effec&ve
for
sport
specific
training