Stretching TechniquesStretching Techniques
Static/Passive StretchingStatic/Passive Stretching
Ballistic StretchingBallistic Stretching
Active StretchingActive Stretching
PNF StretchingPNF Stretching
Calf Stretch
• Stretching • Knee extended • Knee flexed 15-30 degrees
Hip Flexor Stretch
• Position Kneeling• Forward leg
– Foot in front of knee
• Back leg– Internally rotate hip– Greater stretch
• Shoulders over hips• Abdominal muscles tight
Quadriceps Stretch
• Position Standing• Emphasis
– Knee behind hip– Foot away from buttocks– Tight abdominal muscles– Alternate technique: Use hand to hold foot or ankle
Quadriceps Stretch• Stretching
– Partner stabilize low back– Place Hip in flexion by elevating
knee– Flex knee joint
Hurdlers Stretch is dangerous for knee and back
Doesn’t stretch quads very well. Does stretch sartorius
• Keep abdominal muscles tight• Bring your knee to your chest• Slowly push out into hands while straightening knee (5 seconds)• Hold straight (5 seconds)• Slowly reverse motion until your knee is back on your chest (5 seconds)
Hamstring Stretch
Hamstring Stretch
Gluteus Maximus Stretch
• Buttocks Stretch• Single Knee to Chest Stretch• Double Knee to Chest Stretch• Motion
– Flexion of hip
Gluteus Medius Stretch• Cross leg position• Using hand on same side• Press knee away from you
Adductor Stretch
• Butterfly stretch
– Good technique• Athlete sits up straight
• Hold both ankles with hands
• Use elbows to press knees down
– Bad technique• Head pulled down towards feet
• Rounded back
• Grabbing feet
Piriformis Stretch
ITB Stretch
Low Back Stretch• Flexion Stretches
• Double knee to chest
• Cat Back Stretch
• Variation
– Cat/Camel Stretch
Low Back Rotational Stretches
• Rotate to side of bent leg
• Right leg bent - rotate right
• Left leg bent - rotate left
– Prone position
• Push up trunk until hips are unweighted
• Immediately return to start position
• Do not hang on extended spine with hips off ground
• Alternate position is push-up position pushing up from hands instead of elbows
Press-ups
• Side bend head • Assist with hand• Arm at side reaches down behind back
Neck Stretches
• Scalene Stretch• Side bend head• Look into opposite armpit• Use hand to assist stretch
Pectoralis Major Stretch
Wrist Flexor/Extensor Stretch
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