Types

of
Flexibility Training
SPEAR 2

Carl Lloyd Duterte

Kevin Khyle Hinojales
Rex Navacilla
Eddie Sancala Jr.
Raphy Ligaray

Crizza Mae Navarro

1. Static - Static stretching means a stretch is held in a
challenging but comfortable position for a period, usually
somewhere between 10 to 30 seconds. Static stretching is
the most common form of stretching found in general fitness
and is considered safe and effective for improving overall
flexibility.
Examples:
a. Towel Chest Stretch
Benefits

 Keeping your peck muscles flexible can help make

it easier for you to attain and maintain proper posture. Since the pectoral
muscles help to move your shoulder, flexible chest muscles can ensure that
you maintain full mobility in your shoulder joints with no limitations.
 Your pectoral muscles attach at your sternum (breastbone) and then course
to the front of each shoulder. The muscles serve to help pull your shoulders
in and across your body, a motion known as horizontal adduction.
 Injury to your pecs may cause you to lose the ability to fully adduct your arms,
leading to difficulty with lifting and pushing activities. Stretching your pecs is
one component of rehabbing your pecs to help you regain normal mobility.

DO’s

1. Stand with good posture holding a towel behind your back.

2. Lift the towel up behind, holding the ends with both hands.
3. Use the towel to gently pull your shoulders into extension. You should feel a
stretch in the front of your chest
4. Hold this position for 15 to 30 seconds, and then relax.
5. Repeat 10 times.

DON’Ts

1. The pulling motion should be gentle, not a jerking.

2. Don't stretch cold muscles. It is best to stretch after a warmup, after getting
out of a warm bath or shower, or at the end of an exercise routine.
3. If you are feeling the stretch more in your shoulder joint than in your chest
muscles, which is the goal, change your arm position.

b. Harmstring Stretch

Benefits


 Injury Prevention
 Increased Flexibility
 Improved Posture
 Reduced Back Pain
 DO’s

1. Sit on the floor with both legs out straight.

2. Extend your arms and reach forward by bending at the waist as far as
possible while keeping your knees straight.
3. Hold this position for 15 to 30 seconds.
4. Relax back into the starting position.
5. Repeat three times.

DON’TS

1. Don't force any stretch, ever.

2. Don’t hold static stretches for so long.

c. Standing Quadricep Stretch

Benefits

 More flexibility, less stiffness

 Upgraded blood circulation
 Increased energy
 Reduced possibilities of encountering knee or
back pain
 Legs less susceptible to injuries (chondropathia,
etc…)

DO’S

1. While standing, hold onto a countertop or chair back to assist in balance.

2. Bend your knee back by grasping your ankle with one hand.
3. Assist in bending your knee back as far as possible.
4. Maintain position for 30 seconds.
5. Return to standing position.
6. Repeat exercise 3 to 5 times with each leg.

DON’TS

1. Stretch just until you feel gentle pulling in your muscle, and then hold the
stretch in that position. The stretch shouldn’t be painful.
2. Stretch gently and smoothly, and do not bounce.
3. Breathe naturally as you hold the stretches. Don’t hold your breath.

2. Passive - Passive stretching is a form of static stretching in which an external force

exerts upon the limb to move it into the new position.
Examples:
a. Hold Relax

Benefits
1. Improve your sporting
performance.
2. Do away with stiff, tight muscles
and joints.
3. Improve your freedom of
movement and mobility.
4. Get rid of injuries, aches and
pains.
5. Take your flexibility to the next level.
DO’S

6. Putting a muscle in a stretched position (also called a passive stretch) and

holding for a few seconds.
7. Contracting the muscle without moving (also called isometric), such as
pushing gently against the stretch without moving. This is when the reflex is
triggered and there is a “6- to 10-second window of opportunity for a beyond
‘normal’ stretch,” Black says.
8. Relaxing the stretch, and then stretching again while exhaling. This second
stretch should be deeper than the first.

DON’TS
9. During both the stretching and the contraction phase of the stretch it’s not
necessary to apply maximum force or intensity. In fact, PNF stretching works
best when a gentle stretch and contraction is used. Aim for a stretch intensity
and a contraction force of no more than about 5 or 6 out of 10.
10. The smaller the muscle group, the less force is needed. For example, if
you’re stretching the small muscles in the shoulder or neck, aim for a stretch
intensity and a contraction force of about 3 or 4 out of 10.

b. Contract Relax
Benefits
11. Improve your sporting performance;
12. Do away with stiff, tight muscles and joints;
13. Improve your freedom of movement and
mobility;
14. Get rid of injuries, aches and pains
15. Take your flexibility to the next level

DO’S

1. The muscle group to be stretched is positioned so that the muscles are

stretched and under tension.
 2. The individual then contracts the stretched muscle group for 5 – 6 seconds
while a partner, or immovable object, applies enough resistance to inhibit
movement. Please note; the effort of contraction should be relevant to the
level of conditioning and the muscle group you’re targeting.
3. The contracted muscle group is then relaxed, and a controlled stretch is
applied for about 20 to 30 seconds. The muscle group is then allowed 30
seconds to recover and the process is repeated 2 – 4 times.

DON’TS

1. During both the stretching and the contraction phase of the stretch it’s not
necessary to apply maximum force or intensity. In fact, PNF stretching works
best when a gentle stretch and contraction is used. Aim for a stretch intensity
and a contraction force of no more than about 5 or 6 out of 10.
2. The smaller the muscle group, the less force is needed. For example, if
you’re stretching the small muscles in the shoulder or neck, aim for a stretch
intensity and a contraction force of about 3 or 4 out of 10.

3. Hip Flexor
Benefits
1. Improve your sporting performance;
2. Do away with stiff, tight muscles and
joints;
3. Improve your freedom of movement and
mobility;
4. Get rid of injuries, aches and pains
5. Take your flexibility to the next level

DO’S
1. Lie face down on a massage table with one leg on the floor and the other
straight on the table.
2. Have your partner grasp the ankle of the leg on the table and flex your knee
toward your backside until you feel the stretch. It should not be painful.
3. Push to straighten your knee against your partner's resistance with 20
percent to 30 percent of your strength for six to eight seconds.
4. Relax and let your partner take your heel to the new stretch barrier.
5. Repeat the cycle up to three times before performing the stretch on the
opposite leg.

DON’TS
1. During both the stretching and the contraction phase of the stretch it’s not
necessary to apply maximum force or intensity. In fact, PNF stretching works
 best when a gentle stretch and contraction is used. Aim for a stretch intensity
and a contraction force of no more than about 5 or 6 out of 10.
2. The smaller the muscle group, the less force is needed. For example, if
you’re stretching the small muscles in the shoulder or neck, aim for a stretch
intensity and a contraction force of about 3 or 4 out of 10.

3. Dynamic - A dynamic exercise is any exercise that

involves joint movement. When performing dynamic
exercises, like the bicep curl, triceps dip or a squat for
example, it's important to move through what's called
the full range of motion (ROM).

Examples:
a. Jogging Variation
b. Leg Swings
c. Arm Circles
Benefits

 The main benefit of using dynamic stretching just before a sporting event or
fitness routine is that, because dynamic stretches use motions similar to those
that an athlete undertakes, they effectively simulate a performance experience.
For example, doing kicking stretches before soccer or a similar sport will
effectively warm up the limbs and body to anticipate specific challenges. The
same applies to upper body motions such as circular arm stretching.

DO’s
1. Do start slowly and allow your joints to gradually improve in range of motion.
2. Do perform 3 to 5 minutes of light aerobic activity prior to stretching, such as
jogging or cycling.
3. Do perform dynamic stretching routines for up to 6 to 12 minutes. Studies have
shown that longer duration may impair performance.
DON’Ts
1. Don’t allow more than 5 minutes between the dynamic stretching routine and
sports activities.
2. Don’t overstretch or bounce at the end of the motion.

4. Ballistic Training - Ballistic training, also called power training, is a form of training
which involves throwing weights, and jumping with weights, in order to increase
explosive power. The intention in ballistic exercises is to maximize the acceleration
phase of an object's movement and minimize the deceleration phase.
 Examples:
a. Lower Back
b. Harmstrings
c. Chest
Benefits

 Increased level flexibility

 Improved tendon elasticity
 Less muscle soreness
 Improved blood circulation
 Banishes feeling of lethargy
DO’s
1. Stretch AFTER being physically active. Muscles respond best to lengthening
when they are warm and have blood flow. Static or PNF stretching after
exercising will benefit you most.
DON’Ts
1. Don’t do ballistic stretching on your own. Some athletes will incorporate ballistic
stretching as part of their warm-up routine. However, this is best done under the
guidance of a coach or qualified exercise professional.
2. Avoid stretching an injured area. You should feel a gentle pull or mild discomfort
when you stretch, but not pain.

5. Active Isolated

Examples:
a. Joint Mobility & Muscle Flexibility
b. Effective Stress Relief
c. Lower Back & Shoulder Pain Relief
d. Better Posture
e. Better Blood Circulation & Less Water
Retention
Benefits

 It’s not just that you will lose muscle mass and that toned look you had in your
youth either

 One of the biggest benefits to be had from doing isometric exercises is that they
provide you with the highest amount of muscle activation.
 The next benefit that definitely needs mentioning when it comes to isometric
exercises is that they can drastically reduce the recovery period of muscles.
 One of the best parts about isometric exercises is that they help to improve
muscle strength and muscle size
 Another great part about isometric exercises is that they help weightlifters get
past sticking points.
 DO’s
2. Mix up your approach.
3. Make it a priority.
DON’Ts
3. Make it painful.
4. Skimp on static stretching.

6. Isometric Training

Examples:
a. Squeeze it
b. Take a deep breath
c. Assume the position
d. Mix it up
Benefits

 Isometric exercises may be helpful to someone who has an injury, which

could make movement painful. For instance, if you injure your rotator cuff,
your doctor or physical therapist might initially recommend isometric
exercises involving the group of muscles that helps stabilize the shoulder
to maintain shoulder strength during recovery.
 Isometric training may also be helpful to someone who has arthritis, which
could be aggravated by using muscles to move a joint through the full
range of motion. As people with arthritis perform isometric exercises and
their strength improves, they may progress to other types of strength
training. Strength training may help reduce pain and improve physical
function.
DO’s
1. The equipment variation is suitable for someone looking for fast increases in
strength, while the solo version can be used for performance but is also great
for injury rehabilitation.
2. For any of the three, assume a position midway through the range of movement
and tense everything you can in your body as hard as possible. What makes this
tricky is that not only will you have to tense what would be the agonists (the
muscles contracting while you squat or lunge), but also the antagonists (muscles
that oppose the action, such as the back in the push up).
DON’Ts
1. Don't Stretch Immediately After Your Workout.
2. Stretching used to be a warmup non-negotiable. Now research shows that pre-
workout stretching can impede exercise performance and results – especially if
held for longer than 60 seconds.
7. Proprioceptive Neuromuscular Facilitation

Examples:
a. Static Stretching
b. Banded Leg Raise
c. Kneeling Quad Stretch
d. Towel Glute Stretch
e. PNF Calf Stretch
Benefits

 Improving Range of Motion

 Multiple studies have shown that PNF stretching is superior to traditional static
stretching in terms of improving active and passive range of motion. It can be used to
supplement daily, static stretching and has been shown to help athletes improve
performance and make speedy gains in range of motion. Not only does it increase
flexibility, but it can also improve muscular strength. What’s more, PNF stretching is
believed to repair the microscopic damage that typically follows a high-intensity
workout.
 Incorporating PNF Stretching into Your Routine
 PNF stretching may sound inconvenient because it typically involves a partner—but
there is a way to perform self-administered PNF stretches. For example, to perform a
self-PNF hamstring stretch, place your foot on a chair or bench and perform a static
stretch followed by an isometric contraction and another static stretch. Research has
shown that this is an equally effective way to reap the benefits of PNF stretching.
DO’s
1. Lie on your back with one leg extended toward the ceiling.
2. Stretch: Have your partner move your leg into a static stretch by pressing it
gently toward your face. -Hold the static stretch for about 10 seconds.
3. Contract: Contract the hamstring muscles and push your leg against your
partner’s hand while your -partner resists the movement. Hold the contraction for
about 5-10 seconds.
4. Stretch: Relax the muscles and allow your partner to carefully move the leg past
its normal range of movement. Hold this passive, static stretch for about 20 to 30
seconds.
5. Rest for 30 seconds and then repeat the procedure two to three more times.
DON’Ts
1. This is a bit like asking if cars are safe. If you drive carefully, cars are safe. If you
drive recklessly, cars are dangerous. The same applies to PNF. It is a fast and
safe way to gain flexibility provided you use it correctly. It is also the quickest way
to get injured if you work too hard and use it too often. The devil is in the detail.