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The following pages show illustrations with descriptions
of static stretching for warm up and post-exercise cool
down.
Remember... stretch your large muscle groups first and do
all stretches in a smooth, slow, controlled manner.
Flexibility is an important component of physical fi tness and needs to be addressed in a resistance
training program. The two main purposes for stretching are injury prevention and a faster rate of recovery
from exercise. Stretching should be performed in both the warm up and cool down phases of a training
session. A good general guideline is that each workout session should be preceded by 5 to 15 minutes of
general warm up, followed by 8 to 12 minutes of stretching, and concluded with 4 to 5 minutes of
post-exercise stretching.
A regular stretching program will loosen muscle tissue, allowing an increased range of motion. This helps
prevent microtears at the muscle-tendon junction. Almost 90% of all injuries from muscle strain occur at
the muscle-tendon junction. Repeated injury at this junction can lead to a build-up of scar tissue, which
impedes range of motion and adds stress to the joints.
Begin by stretching the major muscle groups first. Move in and out of your stretches with smooth, slow,
controlled motion. Hold the stretch for at least 10 seconds when you feel you have reached your muscle’s
maximum distance. Do not use fast, hurried or reckless motions when stretching. Fast and bouncy
motions will increase the risk of injury.
The most common and most popular type of stretching is the static stretching technique. This form of
stretching involves voluntary, complete relaxation of the muscles while they are elongated. A static stretch
is a constant, steady stretch in which the end position is held for 10 to 30 seconds. This technique is
popular because it is easy to learn, effective, and accompanied by minimal soreness with the least risk of
injury.
Ballistic stretching involves a bouncing or bobbing movement during the stretch. The final position in
the movement is not held. Ballistic stretching is unpopular because of the increased amount of delayed
muscle soreness and the possibility of injury during the stretching exercise. Ballistic stretching is not
recommended.
A dynamic stretch involves flexibility during sport specific movements. Dynamic stretching is similar to
ballistic stretching in that it utilizes movement, but dynamic stretching includes movements that may be
specific to a sport or movement pattern. Dynamic stretching is most common among track and field
athletes, but is also used in other sports, such as basketball and volleyball. An example of dynamic
stretching would be a track sprinter performing high knees with an emphasis on knee height and arm
action, not on horizontal speed.
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