Muscle soreness can be a result of

stretching.
Guidelines for Stretching:
Warm up using a slow jog or fast
walk before stretching.
Do the correct form!
To increase flexibility, muscle must
be overloaded beyond its normal
range but not to the point of pain.
Stretch for the specific joint/s or
muscle/s.

Stretch

only to the point of

discomfort or to where you feel
tightness or resistance to stretch.
Avoid overstretching the ligaments
and capsules that surround the
joints.
Be careful when stretching muscles
in the lower back and neck.
*exercises that compress the
vertebrae and disks are harmful.

Stretch

from a seated position to

prevent lower back pains and
injuries.

Stretch

slowly and
in controlled manner.
Continue

normal
breathing. Avoid
Valsalva maneuver!

Static

and PNF stretching are for

individuals who want to improve
ROM.
Wear appropriate
clothing.

Contraindicated Exercises
- exercises not recommend
because of its harmful effects
to the body.
- accumulated damage or
microtrauma can lead to
injuries or significant pain.

The Swan Vs. Back Extension

Back Arching Abs Stretch Vs. Pectoral Stretch

The Hero Vs. Hamstring Stretch

Knee Pulldown Vs. Single Knee-to-Chest

Quad Stretch Vs. Hip & Thigh Stretch

Bar Stretch Vs. Hamstring Stretch

Warm up
-

light to moderate physical activity

done to prepare the body for a more
vigorous workout.

precaution against unnecessary

musculoskeletal injuries and
possible soreness.

Stimulates

the cardio-respiratory
system to increase blood flow to the
working muscles.
Increases muscle temperature.
Increases metabolic processes that
produce an increase in core body
temperature.
Increases the elasticity of the
muscles.
Decreases viscosity of the muscles.

Cool down
- light to moderate activities that enable
the body to go back to resting state
after an exercise.
Importance of cool down
Prevents muscle
soreness.
Relaxes the muscles
and relives spasms.
Prevents sudden drop
of blood pressure.

Frequency: 3

times/week, minimal
effect; 5-6 times/week, maximum results
Intensity: Stretch as far as you can
without pain
Time: 20- 30 minutes, hold the stretch
for 15-20 seconds; 3 reps with 30
seconds rest between reps
Type: Tai Chi, Pilates, Yoga, Band and
Ball, Static Stretching, Ballistic
Stretching, PNF

Tai Chi
- often translated as Chinese shadow
boxing that
includes slow and
flowing movements.
Pilates
- type of exercise that
has movements
involving strength
and flexibility.

Yoga
accentuates balance,
precise body
alignment and
controlled breathing.
Band and Ball
an exercise that uses
bands and balls to
improve flexibility.

 Many

believe that strength training and

flexibility exercises have negative effects
to one another.
Dynamic flexibility
max. range a joint can achieve
under active conditions.
Static flexibility
max. range a joint
can achieve under
stationary conditions