List of Stretches (with diagrams)
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Rotation exercises are used
to gently stretch the tendons, ligments, and muscles associated
with a joint and to stimulate lubrication of the joint with synovial
fluid. This may provide better movement and less friction in the
joint.
The following exercises should be performed slowly.
Common Stretching Exercises
The following exercises improve
flexibility when performed slowly, regularly, and with gradual
progression. Static, passive and PNF stretches are shown.
CAUTION: Some of these exercises
may be difficult or too strenuous for unfit or medically limited
people. Common sense should be used in selecting stretching
exercises.
STATIC STRETCHES
Assume all stretching positions slowly until you feel tension or slight discomfort. Hold each position for at least 10 to 15 seconds during the warm-up and cool-down. Developmental stretching to improve flexibility requires
holding each stretch for 30 seconds or longer.
Choose the appropriate stretch
for the muscle groups which you will be working.
PASSIVE STRETCHES
Passive stretching is done
with the help of a partner or equipment. The examples in this
chapter show passive stretching with a towel or with a partner.
When stretching alone, using a towel may help the exerciser achieve
a greater range of motion.
PNF STRETCHES
people can do PNF (Proprioceptive
Neuromuscular Facilitation) stretches for most major muscle groups.
PNF stretches use a series of contractions, done against a partner's
resistance, and relaxations.
Obtaining a safe stretch beyond
the muscle's normal length requires a partner's assistance. The
following four steps provide general guidance as to how PNF stretches
are done. Both the exerciser and partner should follow these instructions:
1. Assume the stretch position
slowly with the partner's help.
2. Isometrically contract
the muscles to be stretched. Hold the contraction for 5 to 10
seconds against the partner's unyielding resistance.
3. Relax. Next, contract the
antagonistic muscles for 5 to 10 seconds while the partner helps
the exerciser obtain a greater stretch.
4. Repeat this sequence three
times, and try to stretch a little further each time. (Caution:
The exerciser should not hold his breath. He should breathe out
during each contraction.)
Several examples of PNF stretches
are provided below in a stepwise fashion. The numbers given above
for each step correspond to the general description listed below.
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