THE BIG MUSCLES

PNF is an acronym for   Proprioceptive Neuromuscular Facilitation . PNF is not really a type of stretching but is a technique of combining passive stretching  and isometric stretching in order to achieve maximum flexibility. PNF was originally developed by a physical therapist as a method of rehabilitating stroke victims. PNF consists of a muscle being passively stretched, then contracted isometrically against resistance while in the stretched position and then being passively stretched again through the resulting increased range of motion. PNF usually employs the use of a partner to provide resistance against the isometric contraction and to then take the muscles through its increased range of motion. Read More:  Introduction of Stretching ,  Benefit of Stretching ,  Element of Stretching ,  Types of Stretching ,  Ballistic stretching ,  Dynamic stretching ,  Active stretching ,  Passive (or relaxed) stretching ,  ...

Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles. The use of isometric stretching is one of the fastest ways to develop increased  static -passive flexibility and is much more effective than either passive stretching or active stretching alone. Isometric stretches also help to develop strength in the "tensed" muscles (which helps to develop static-active flexibility ) and seem to decrease the amount of pain usually associated with stretching . An example of using a partner to provide resistance would be having a partner hold the leg up high (and keep it there) while an attempt is made to force the leg back down the to the ground. Read More:  Introduction of Stretching ,  Benefit of Stretching ,  Element of Stretching ,  Types of Stretching ,  Ballistic stretching ,  Dynamic stretching ,  ...

Static stretching consists of stretching a muscle (or a group of muscles) to its farthest point and then maintaining or holding that position for about 30 to 60 seconds. There is no bouncing or rapid movement. The person should feel a mild pulling sensation, but no pain. The stretch should be felt in the belly of the muscle and not the joints. Read More:  Introduction of Stretching ,  Benefit of Stretching ,  Element of Stretching ,  Types of Stretching ,  Ballistic stretching ,  Dynamic stretching ,  Active stretching ,  Passive (or relaxed) stretching ,  Isometric stretching ,  PNF stretching

Passive stretching is also referred to as relaxed stretching , and as static-passive stretching . A passage stretch is one where the person assumes a position and holds it with some other part of the body, or with the assistance of a partner or some other apparatus. For example, bringing the leg up high and then holding it there with hand. Slow, relaxed stretching is useful in relieving spasms in muscles that are healing after an injury. Relaxed stretching is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue and soreness. Read More:  Introduction of Stretching ,  Benefit of Stretching ,  Element of Stretching ,  Types of Stretching ,  Ballistic stretching ,  Dynamic stretching ,  Active stretching ,  Static stretching ,  Isometric stretching ,  PNF stretching

Active stretching consists of assuming a position and then holding it there with no assistance other than using the strength of muscles. An example of active stretching would be bringing the leg up high and holding it in that extended position. The theory is that one muscle contracts the opposite muscles will relax resulting in a better stretch. Active stretches can be difficult and rarely need to be held any longer than 10 to 15 seconds. Read More:  Introduction of Stretching ,  Benefit of Stretching ,  Element of Stretching ,  Types of Stretching ,  Ballistic stretching ,  Dynamic stretching ,  Passive (or relaxed) stretching ,  Static stretching ,  Isometric stretching ,  PNF stretching

Dynamic stretching involves moving part of the body and gradually increasing reach, the speed of momentum, or both. Dynamic stretching consists of controlled leg and arm swings that gently take the body to the limits of the range of motion. There is no bouncing or rapid movement. Dynamic stretching improves dynamic flexibility and is quite useful as a part of your warm-up for an active or aerobic workout. Read More:  Introduction of Stretching ,  Benefit of Stretching ,  Element of Stretching ,  Types of Stretching ,  Ballistic stretching ,  Active stretching ,  Passive (or relaxed) stretching ,  Static stretching ,  Isometric stretching ,  PNF stretching

Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching , or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscle as a spring which pulls a person out of the stretched position. Example:- bouncing down repeatedly to touch the toes.  Ballistic stretching can lead to injury and should only be used by a highly conditioned athlete who needs to prepare for a volatile, high-speed activity. Read More:  Introduction of Stretching ,  Benefit of Stretching ,  Element of Stretching ,  Types of Stretching ,  Dynamic stretching ,  Active stretching ,  Passive (or relaxed) stretching ,  Static stretching ,  Isometric stretching ,  PNF stretching

Ballistic stretching Dynamic stretching Active stretching Passive (or relaxed) stretching Static stretching Isometric stretching PNF stretching Read More:  Introduction of Stretching ,  Benefit of Stretching ,  Element of Stretching ,  Ballistic stretching ,  Dynamic stretching ,  Active stretching ,  Passive (or relaxed) stretching ,  Static stretching ,  Isometric stretching ,  PNF stretching

There are three factors to consider when determining the effectiveness of a particular stretching exercise: Isolation Leverage  Risk  Isolation:  A particular stretch should work only the muscles that are being stretched. Isolating the muscles worked by a given stretch means that there's no worry about having to overcome the resistance offered by more than one group of muscles. Leverage: Having leverage during a stretch means having sufficient control over how intense the stretch becomes, and how fast. If there is good leverage, a person can not only achieve the desired intensity of the stretch but also does not need to apply as much force to the outstretched limb in order to effectively increase the intensity of the stretch. This gives greater control. Risk:  A stretch may be very effective in terms of providing a person with ample leverage and isolation, the potential risk of injury from performing the stretch must be taken into consider...

Stretching before and after exercise allows the body to gently pull on all the muscles that will be used, or have been used, decreasing the chance of tearing and injury. When a muscle tear that is an injury happens. If a person jumps right into an exercise routine without stretching the first tear is one of the worst things that can happen the most common pain to happen is stiffness. Stretching before and after reduces the stiffness that occurs with exercise. If a person gets too stiff they are likely to not continue with the exercise and it will affect their overall fitness. Stretching after an exercise routine allows the muscle to expand and relax over the tense parts of the body. Stretching before and after a typical exercise routine will help your body and be so important to fitness. Stretching unblocks twisted nerves, it allows the nerve and the muscle to better connect, it helps to correctly position muscle fibres and it is a great strength builder. Lubricating substance...

Introduction In any kind of exercise/sports, stretching is one of the first things to be implemented in the training program. It is considered one of the fundamental requirements, which must be acquired before getting involved with more sports specific work. Even more, mobility work has become so important that every sport has adopted its own specific stretching regime. Since injuries place a person "out of practice" for a considerable amount of time, they indirectly influence performance. Therefore, the lower the risk of injury, the better the ultimate performance will be. Several studies have found a significant relationship between stretching and injury prevention. Read More: Benefit of Stretching ,  Element of Stretching , Types of Stretching ,  Ballistic stretching ,  Dynamic stretching ,  Active stretching ,  Passive (or relaxed) stretching ,  Static stretching ,  Isometric stretching ,  PNF stretching