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21st February 2019 James Burroughs

Stretching 🙆🏻‍♂

There is more than one type of ‘stretch’. Different stretches are better for different situations as each stretch has a specific goal and method that is unique🙅🏻‍♂

DON’T STRETCH COLD. Tissues should be warmed by 1-2 degrees before stretching. This is achieved through a light warm up and warm clothing🔥 –

If we are looking at maintenance and prep for competition then the best stretches are; static, dynamic and ballistic👍🏻

Static Stretches: gentle pressure applied using gravity and/or other body pets to achieve passive stretch. Hold this for 8-10 secs and repeat x3

Dynamic Stretches: use the opposite muscle group to provide force e.g. quads to stretch hamstrings

Ballistic Stretches: not really a stretch but more of a rehearsal of movement. Bouncing the joint at the end of its limit. Best for explosive events (jumping, sprinting etc)

If we are looking at increasing flexibility and range of motion then the best stretches are PNF (proprioceptive neuromuscular facilitation)🧠

PNF Stretches: uses a combination of tightening the muscle first then uses the opposite muscle or passive pressure to achieve the stretch e.g. lying on your back with leg lifted up, push down on an object or another person for 10 seconds then relax, and either using quads or passive force pull leg up higher. Using your own muscle provides better stretch but is sometimes more difficult🚷

PNF stretching can temporarily weaken a muscle by taking the muscle past 100% range of motion. Therefore this should NOT be used before a sporting event. You should stretch to maintain tissue length and prepare for comp OR to increase flexibility. These should NOT be used together in an athletic situation❌

Another tip to remember, if it’s weight bearing…. it’s not a stretch 🤫

I hope you have found this article useful, if you have any questions feel free to drop me an email.


Toby Wood – BSc / MSc Conditioning Coach