Flexibility - SPFC

Flexibility

exercise that helps stretch muscles to protect against injury and allow for full ROM

Stretching

a method of elongating skeletal muscles to increase joint ROM

Static stretching

a stretch without movement and is the safest form of stretching. (passive, active, and proprioceptive neuromuscular facilitation - PNF)

Passive stretching

using another object or person to perform stretch 

Active stretching

stretching on your own by activating the muscle in the opposite direction of the joint you need to stretch

Proprioceptive Neuromuscular Facilitation (PNF)

method of stretching by first contracting the muscle which is about to be started. this gives a different sensation to trick the muscle and allow it to stretch farther.

Dynamic stretching

movement incorporated into stretching programing making good for short term flexibility

Ballistic stretching

a type of dynamic stretching where the myotatic stretch reflex in response to the speed at which the muscle is elongated.  

Mobility or ROM

continuous gentle rhythmic patterns to stretch

When to stretch

After a dynamic cardiovascular warm up. It is safe to stretch everyday

high risk stretches

anything with head below heart, unstable stretches, stretches hard on the joints, anything that can impinge something

is stretching the same as a warm up ?

no but it should be part of it you need a cardiovascular warmup first

Can I stretch too far?

yes causing micro tears and scar tissue