Although always advocated after a warm up, stretching can be performed at any time of the day, appropriate to the client. Clients can be advised to stretch at home, watching TV, or at the office, in order to balance out periods of immobility in positions of poor posture.
Stretching should form an integral part of the warm up and cool down. Static stretching in the warm up has not been shown to decrease the incidence of injury, but may be selectively included in a ‘corrective’ form. An example of corrective static stretching would be to relax hypertonic pectorals when training the upper back (rhomboids and middle trapezius), for a more effective ROM during retraction. Corrective static stretching should only be used selectively on hypertonic muscles.
Dynamic stretching can be more easily prescribed as part of the warm up, using exercises that will mimic the general movement of the following session. Corrective static and dynamic stretches should be performed after some kind of pulse raising/ temperature rising warm up (Alter, 1998). In the post-training, cool down part of the session, some kind of static stretching is advised. This may be static maintenance, static developmental, or a form of PNF stretch.
Warm up Cool down
Static stretching Static stretching
Dynamic stretching Developmental
Ballistic stretching Muscle energy techniques (METs)
As well as setting specific and realistic flexibility goals, there are a number of guidelines an exercise specialist should follow for flexibility training (adapted and expanded from Alter, 1998; Fredette, 1998; and Holcomb, 2000):
Guidelines for flexibility training
• ensure correct position, posture and alignment prior to and during the stretch
• take the stretch to a point of mild discomfort and do not strain or passively force a joint beyond its normal ROM
• ensure correct breathing patterns are maintained and try to breathe calmly and rhythmically
• exhalation during increases in ROM will aid whole body relaxation
• closing the eyes, where applicable, may aid relaxation, focus and awareness • do not force a stretch whilst holding the breath
• do not bounce or spring whilst statically stretching
• wait until the stretch reflex has subsided, and the muscle has ‘relaxed’ before attempting to increase ROM during developmental stretches
• unilateral stretches should be performed on both sides, where required • emphasise stretching the weight-bearing muscles and in particular, the
multi-joint muscles
• stretch towards the end of each workout as a minimal requirement, to prevent any unwanted adaptive shortening. The muscles should be very warm and receptive to extension, thus promoting recovery and relaxation • stretching in either a sitting or reclining position may aid relaxation for
corrective and post-exercise stretching
• concentrate and communicate when working with a partner • come out of a stretch as carefully as going into it
Alter (1998) suggests some additional guidelines when undertaking a stretching programme:
• wear loose, comfortable and appropriate clothing • remove all jewellery and discard any chewing gum
• choose a clean, quiet place with a non-slip surface, preferably a firm mat Following the guidelines above will be sufficient for most, but there are still a number of precautions when undertaking flexibility training (adapted and expanded from Fredette, 1998; and Holcomb, 2000).
Precautions for flexibility training
• decrease the stretch intensity or stop if the client experiences any local or radiating pain, or any loss of sensation
• any mild soreness following stretching should last no longer than 24 hours. If the soreness is prolonged, then the stretching was too aggressive
• use extreme caution when stretching any hypermobile joint, and question if developmental stretching is necessary
• avoid excessive or aggressive stretching of recently immobilised tissues (casting). These tissues can become dehydrated and lose tensile strength • stretch with caution when working with any individuals with known or
suspected osteoporosis (loss of bone integrity)
For most individuals, stretching will provide many of the benefits previously mentioned. However, there are certain individuals or groups for whom flexibility training may be likely to cause injury, or where the possible concerns outweigh the potential benefits. The table below lists the reasons why flexibility training (stretching) may be contraindicated (adapted from Alter, 1998; Fredette, 1998; and Minor and Kay, 1997).
Contraindications for flexibility training
• any developmental, excessive, uncontrolled or ballistic stretching should be avoided during pregnancy, due to the softening effects of relaxin • if the movement is limited by a bony block
• avoid stretching a fracture site for approximately 8-12 weeks post-fracture • any sharp pain occurring during a stretch
• any uncontrolled muscle cramping occurring during a stretch • any infected joint or nearby tissue
• any acute inflammation, except for the majority of arthritic clients • a local haematoma (bruise), resulting from an overstretch injury • a client suffering with certain vascular or skin diseases
Student Task
Design and perform a cool down stretching routine using PIR techniques and suitable for use at the end of a general whole body muscular endurance workout.
Ensure the routine includes stretches for all major muscle groups. The routine also should provide a relaxing experience for a client.
Carefully consider the stretch sequence. The stretches should flow logically and require minimal unnecessary movement from the client.
Stretch Muscle group(s)
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