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Flexibility and Stretching Techniques
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Dynamic Stretching
Involves moving parts of your body and gradually increasing reach, speed, or both. Proper application is during warm-ups before an activity.
Static Stretching
Involves extending a muscle to its furthest point and then holding that position. Should be applied after activity to improve flexibility and cool down.
Ballistic Stretching
Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. Not recommended due to risk of injury.
PNF Stretching (Proprioceptive Neuromuscular Facilitation)
Combines passive stretching and isometric stretching to achieve maximum static flexibility. Should be done with a partner and applied carefully to avoid injury.
Myofascial Release
Involves applying gentle sustained pressure into the Myofascial connective tissue restrictions to eliminate pain and restore motion. Foam rolling is a common method.
Active Isolated Stretching
Involves holding each stretch for no more than 2 seconds, releasing it and returning to the starting position. This technique increases flexibility and circulation.
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