Principles of Stretching
Principles of Stretching
Principles of Stretching
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Principles of Stretching
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Authors
Charles DeFrancesco
Dr Robert Inesta
Stretching is a very important part of a training program and is often overlooked. Many
problems stem from lacking flexibility. When a muscle is hypertonic, it is limited in its ability to
contract and lengthen properly. Limited ability in the muscles causes unproductive movements
and joint stress. Muscles that are hypertonic are also more likely to contribute to faulty
biomechanics. Appropriate stretching and moderate exercise may prevent many common
musculoskeletal injuries prevalent in today’s society. Stretching and strengthening, when
implemented appropriately, produce a solid foundation for healthy biomechanics. Biomechanics
and movement patterns become inefficient without this foundation. Inefficiency can lead to less
than optimal performance and increase the risk of injury.
There is no conclusive evidence that stretching decreases the risk of injury, but there is
research that proves stretching can affect performance. Dr. Stuart McGill illustrated little
connection between the lower back range of motion in injured personnel and their return to work
Additionally, evidence exists showing a negative correlation between low back flexibility and
back injury. Muscle injury (tear, strain, etc.) rarely occurs at end ranges; which discredits the
notion that stretching decreases the risk of soft tissue injury and further indicates that a training
and stretching program must be tailored for each client and tasks he needs to perform.
Precautions
Always consult a health care professional before initiating a stretch program. Stretching can be
dangerous in the presence of musculoskeletal injury or disease. It is also important to warm up muscles
prior to stretching to avoid injury. A proper warm up starts with simple active stretches and progresses
into dynamic stretches prior to intense exercise or activity.
There are several principles that every trainer should be familiar with. If a trainer can
understand the basic science it will allow them to create flexibility routines and prescribe
stretches in appropriate situations.
Golgi Tendon Organ is a proprioceptive sensory nerve ending, embedded among the
fibers of a tendon, often near the musculotendinous junction. It provides information
about muscle tension to the brain.
Stretch receptors (muscle spindles) are located within the sarcomere, or muscle cell,
and, when lengthened, send a signal to the spinal cord through sensory neurons. These
neurons synapse, or transfer the signal to motor neurons that control the muscle being
stretched. This causes contraction of the muscle in order to maintain its resting length.
Autogenic Inhibition
Autogenic inhibition is the neurological process whereby proprioceptors (golgi tendon
organs), located at the musculotendinous junction, detect an increase in tension in that muscle.
When a certain amount of tension is detected, the muscle is then inhibited in the spinal cord,
preventing it from contracting. As a result, the muscle will relax.
Reciprocal Inhibition
Reciprocal inhibition is when the contraction of an antagonist muscle neurologically
inhibits the contraction of the antagonist muscle. This occurs as a motor neuron that causes
contraction in the agonist muscle synapses, or transfers its signal to an inhibitory neuron. This
will inhibit the antagonist muscle. In other words, the antagonist muscle will relax, or be
prevented from contracting.
Static Stretching
Static stretching is slow, and involves holding the end point of tension for 20 to 40
seconds. This type of stretch targets the passive elastic component of the muscles. An example is
holding a toe touch for 30 seconds. There is much controversy on static stretching and when to
apply it. We included some extra information on this type of stretching to clear things up.
There are two factors that are overlooked by static stretching advocates:
1. Muscle/Tendon
2. Neuromuscular
1. Muscle/Tendon
• Prolonged stretching can actually make the muscle and tendon overly compliant.
2. Neuromuscular –Due to motor control and reflex sensitivity, stretching makes it harder
for the nervous system to tell the muscle when to fire.
• The muscles and nervous systems ability to perform high-speed, lower force movements
such as jumping & sprinting.
• Research also demonstrates that balance, reaction time and overall movement time are
negatively affected.
• Static stretching also reduces muscular endurance. This important for endurance athletes.
Post Workout:
Relaxation
Increase or maintain a particular range of motion
After weight training
After walking/running
After aerobic activity
*Static stretching some muscles before activity may be required if they are so tight they
impede movement. Usually the Psoas and the Scalenes fall into this category. There are
always exceptions to the rule, so be aware of client needs.
Passive Stretching
A passive stretch is achieved by having an external force, such as a partner’s push, wall,
floor, machine, and so on, applied in order to attain and hold the end position. Using a well-
trained partner can help to achieve greater range of motion (ROM), and target specific muscle
groups.
Active Stretching
Active stretching uses agonist muscle contraction in order to stretch antagonist muscles.
This type of stretching uses the principle of reciprocal inhibition. An example is a calf raise
through a slow range of motion. This type of stretching is a good way to start as you progress
into a dynamic warm up.
Dynamic Stretching
Dynamic stretching uses active contraction of the antagonist muscle, creating motion, in
order to produce a stretch to the agonist muscle. This type of stretch targets the series elastic
component of the muscles. Yamaguchi and Ishi, at the Laboratory of Human Performance and
Fitness in Japan, demonstrated an increase in power during leg extensions following dynamic
stretching. This may be due to the rhythmic contraction of antagonist muscles raising the
temperature, and to post activation potentiation – improvement in muscular performance
following contraction. The study was only performed on recreationally active men, and not
athletes.
“controlled movement through the active range of motion for each joint.”
An example would be doing a body weight squat into a walking lunge. All sessions
should begin with easy active movements and progressively become more dynamic and difficult.
Ballistic Stretching
Ballistic stretching involves active motion through a joint, and creating a bouncing
motion at the end range of the stretching tissue. The goal is for the bouncing to cause an increase
in motion past its end range on every repetition. This type of stretching may be detrimental to the
target or surrounding tissues. It is not suggested to repeatedly force a joint, or a soft tissue,
through its end range, as this could cause irreversible laxity and instability in the non-contractile
tissues of the joint (ligaments, joint capsule). An example would be touching your toes and
trying to bounce repeatedly to the floor.
This could also activate the stretch reflex, which would in turn cause the target muscle to
respond by contracting, or tightening. This type of stretching is associated with injury and is only
recommended under careful guidance of a professional.
Facilitated Stretches
This type of stretching requires a partner. The trainer will stretch the muscle for the
patient and hold it for 20-60 seconds. Partner may repeat this 2-3 times per body part. It is simply
an assisted static stretch. *A simple variation of Proprioceptive Neuromuscular Facilitation
(PNF) stretching can be incorporated by your partner to enhance the result. Find your patients
first barrier, then have them slightly push for 3-5 seconds and relax into a deeper stretch for 10-
20 seconds. Repeat this 2-3 times on each muscle group. In the following section, we’ll take a
look at the full PNF description.
Contract-relax
1. Same as PIR (Post Isometric Relaxation)
2. Concentric contraction
- Target muscle is contracted through its full ROM against resistance.
3. Relaxation phase
- Patient is instructed to relax and let go.
4. Stretch
- Stretch until next barrier is met and hold for 10 seconds.
5. Repeat at new barrier.
*Increase in ROM due to autogenic inhibition
Note: At the time of this initial study, researchers had assumed that the increased ROM of the
muscle was based on muscle fatigue, reciprocal inhibition, muscle spindles, golgi tendon organs,
and so on. However, EMG studies have shown significant activity in stretched muscles after their
contraction in PNF-type techniques. Therefore, this increased ROM cannot be solely attributed to
relaxation. It has been theorized that actively stretching allows the subject to feel as if they have
more control, and as a result are more willing to extend their tissues into greater ranges.
Cramps
Muscle cramps are involuntary and often painful contractions of the muscles, resulting in
shortening. It is a common misconception that cramps originate in the muscle itself, and that the
muscle fires randomly. In actuality, cramps have been found to be a primarily neurological
activity in which the motor neuron that controls a muscle fiber fires at a high frequency, causing
this involuntary contraction.
Although cramps may be benign, it is important to note that they may also be red flags of
serious neurological, endocrine or metabolic disorders. Cramping should always be evaluated by
a professional.
Fascicultions
Fasciculations are single, involuntary firings of motor neurons that will cause brief
twitches in the muscle fibers that they innervate. These twitches usually are low in intensity, and
will usually not produce motion at a joint.
Like cramps, many fasciculations are benign and do not indicate pathology. It is very
common for healthy people to experience benign fasciculations. Common areas of fasciculations
are eyelids and thumbs.
More serious causes of fasciculations; such as motor neuron disease, or denervation due
to radiculopathy, are usually accompanied by weakness and atrophy of the affected muscle
group. These pathological fasciculations generally tend to occur randomly, whereas benign
fasciculations tend to occur repetitively at the same sight. As with cramping, it is suggested that
fasciculations are evaluated by a professional to determine whether or not they are benign.
The Following sections are pictures of general static stretches, active stretches and
dynamic stretches. The active and dynamic stretches are arranged in order of difficulty. Please
see our gallery online at www.fitanfunctional.com for videos of static stretching and dynamic
warm up examples. These videos are not required as part of the course but are very helpful tools
provided at no extra fee.
Fit and Functional
Protocol : Static Stretching
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 of 5 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Static Stretching
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Gastrocs - Step
Standing tall with ball of foot on edge of stair or block. Sets:
Drop heel over edge to feel stretch in the calf. Reps:
Weight:
Hold:
Rest:
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
2 of 5 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Static Stretching
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Tibialis Anterior
Standing, place top of foot on floor behind you. Sets:
Bend knees slightly. Reps:
Pull as though you are dragging top of foot along floor to
feel a stretch in the shin. Weight:
Hold:
Rest:
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
3 of 5 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Static Stretching
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
4 of 5 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Static Stretching
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
5 of 5 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Active Stretch
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Yoga Twist
Lay on back with arms straight out to the side, legs Sets:
straight, one ankle over the other.Tiwist at the hips gently Reps:
moving side to side. Do not force range of motion
Weight:
Hold:
Rest:
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Shoulder clocks
Lie on one side with knees bent and hands togther. While Sets:
keeping hips on the ground, gently bring arm to other side Reps:
of the body. Repeat
Weight:
Hold:
Rest:
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 of 4 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Active Stretch
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Fire Hydrants
From all-four position, abduct the thigh on one side as Sets: 2-3
high as possible. At the end range, extend the leg back Reps: 2x
completely, and then return to starting position.
Weight:
Hold: 15 sec
Rest:
2x/day
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
2 of 4 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Active Stretch
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
3 of 4 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Active Stretch
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
4 of 4 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Dynamic Stretch
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 of 3 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Dynamic Stretch
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Squat to Stand
With a wider than shoulder width stance, bend Sets:
over and grab the bottom of your toes/shoes. Actively Reps:
"pull" yourself into a deep squat position with chest up,
knees out, lower back slghtly arched. Hold at bottom Weight:
briefly and return to toe touch position and ultimately Hold:
upright position.
Rest:
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
2 of 3 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Fit and Functional
Protocol : Dynamic Stretch
ID : THR :
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
Sumo Squat
From a shoulder width stance, quickly but smoothly drop Sets:
into a wider stance deep squat (feet should momentarily Reps:
leave the ground). At landing, sit into a deep squat with
arms reaching out in front of you. Use glutes and Weight:
hamstrings to helpquads cushion the drop, then "pop" up Hold:
to a staring stance. Chest up, lower back flat..make it
Rest:
rhythmic.
1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31
3 of 3 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
Stretching References:
1. Janda V, Va' vrova' M. Sensory motor stimulation. In; Liebenson C (ed). Spinal
Rehabilitation: A Manual of Active Care Procedures. Baltimore, Williams and
Wilkins, 1996.
2. Rutherford OM. Muscular coordination and strength training, implications for
injury rehabilitation. Sports Med 1988;5:196.
3. 3. Lewit K. Manipulative Therapy in Rehabilitation of the Motor System, 2nd
edition. London: Butterworths, 1991
4. Journal of Strength and Conditioning Research, 2005, 19(2), 338-343
2005 National Strength & Conditioning Association.
5. Bob Anderson, Stretching. Shelter Publications, 1980
6. Department of Kinesiology and Health Science, Human Performance Laboratory,
Stephen F. Austin State University, Nacogdoches, Texas. J Strength Cond Res.
2013 Apr;27(4):973-7. doi: 10.1519/JSC.0b013e318260b7ce.
7. Motor Control and Human Performance Laboratory, School of Kinesiology,
University of Zagreb, Zagreb, Croatia. Scand J Med Sci Sports. 2013
Mar;23(2):131-48. doi: 10.1111/j.1600-0838.2012.01444.x. Epub 2012 Feb 8
8. Effects of static stretching for 30 seconds and dynamic stretching on leg extension
power.Yamaguchi T, Ishii K. J Strength Cond Res. 2005 Aug;19(3):677-83
9. http://www.thestretchinghandbook.com/archives/pnf-stretching.php
10. http://www.octogen.com.au/Issue9.htm
11. http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html