Stretching Guidelines for Stretching n NBAWNBA n Never

Stretching

Guidelines for Stretching n NBA-WNBA n Never Bounce n Always Warm n Normal Breathing n Appropriate n Do not stretch injured muscles n Do not stretch until you feel pain n Start slowly

Flexibility - F. I. T. Frequency Minimum 2 – 3 days a week Best to do some stretching daily Intensity Time 15– 30 minutes total To the point where you feel tension, not pain Static stretches of warm muscles; 20– 60 seconds, three sets

Types of Stretches Recommended Not Recommended n Static Stretching n Ballistic Stretching n Dynamic Stretching n n Passive Stretching Active Isolated (AI) Stretching n Isometric Stretching n PNF

Static Stretching n The most common type of stretching which involves gently stretching to a fairly comfortable position and holding it for 20 – 60 seconds. n Do not bounce or move into the stretch too quickly. n Do not stretch to the point of pain. n Stop stretching if you feel discomfort in the joints.

Dynamic Stretching n A more advanced stretch which involves controlled body movements which take the muscles to the limit of their range of motion. n Examples include leg swings, arm swings, and torso twists. n Movements should be smooth and controlled. n Can be incorporated into a warm-up. n Done in sets of 8 – 12 repetitions.

Passive Stretching n Similar to static stretching except that the force used to stretch the muscle is external, either by a partner or apparatus. n Ensure there is good communication between you and your partner. n Movements should still be slow and not done to the point of pain.

PNF (Proprioceptive Neuromuscular Facilitation) n n Contract-Relax: After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7 -15 seconds, after which the muscle is briefly relaxed for 2 -3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10 -15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF

PNF (Proprioceptive Neuromuscular Facilitation) Contract-Relax-Contract: n It involves performing two isometric contractions: first of the agonists, then, of the antagonists. n After assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7 -15 seconds. n Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7 -15 seconds. n The muscles are then relaxed for 20 seconds before performing another PNF technique.