1 of 21

Stretching

Neeka Nikfar and Cassi King P1

2 of 21

Remember...

Make time for [stretching]. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it. -Jim Wendler

3 of 21

How do you feel right now?

5 Being the best while 1 Being the worst

Show using your fingers

4 of 21

Why is it important to Stretch?

5 of 21

Why is it important to stretch?

muscles need to be well circulated and healthy. An average person spends most of their day in the same posture. By not stretching, we continue to overuse and fatigue our muscles, making them short and right.
As a result, we decrease our circulation, decrease our flexibility, and increase aches and pains

6 of 21

Different Types of Stretches

Static
Dynamic

7 of 21

Static Stretching (Holding the Stretch)

used to stretch muscles while the body is at rest
executed by extending targeted muscle group to its maximal point (holding it for 30 seconds or more)
usually done after exercising
Examples

Chest Stretch
Biceps Stretch
Upper Back Stretch
Shoulder Stretch
Side Bends

8 of 21

Dynamic Stretching

done at the beginning of exercise after a proper warmup
requires use of continuous movement patterns that mimic the exercise of sport to be performed
Example

sprinter doing long, exaggerated strides to prepare for a race
shoulder circles
arm swings
joint rotations
neck mobility

9 of 21

Dynamic and Static Stretching Videos

https://www.youtube.com/watch?v=Q1K5JJdS5AE (5:44)

https://www.youtube.com/watch?v=2u9LZwg-bUU (2:51)

10 of 21

How do you feel after stretching?

5 Being the best while 1 Being the worst

11 of 21

Health Benefits of Stretching

increase flexibility
increase range of motion
improves circulation
increases energy due to improved circulation
promotes better posture
better balance
relieve stiffness in tight muscles

12 of 21

Video on Stretching Benefits

https://www.youtube.com/watch?v=XmfVZwxnbG4 (1:22)

13 of 21

Anatomy of Stretching

uses musculoskeletal system
a muscle is divided into motor units which consist of a muscle neuron and its connecting muscle cells, and is then divided into sarcomeres
the connective tissue, such as collagen and elastin, surrounding the muscles and their fibers, provide elasticity and strength

Cassi:

A motor unit consists of a muscle neuron and its connecting muscle cells, which may number in the hundreds. These are then made up of sarcomeres which are the basic units of a muscle. Sarcomeres are made up of long fibrous proteins, mainly actin and myosin, that move against each other when muscles contract and relax.

When you stretch, the sarcomeres are being stretched to their fullest length, then the connective tissues surrounding the muscle will increase in tension as well.

Holding a stretch for a longer amount of time as is done in static stretching, stretches the tissues and muscles which are connected to a muscle spindle. This muscle spindle will then get used to the stretch and over time, stretch receptors will allow for greater lengthening.

As muscles contract, tension increases and when that tension exceeds a certain point, it triggers something called the lengthening reaction which forces the muscle to relax. This is why holding stretches for prolonged periods are beneficial- because it is easier to stretch a muscle that is not contracting.

14 of 21

Video on Anatomy of Stretches

https://www.youtube.com/watch?v=n78PS4zq3D8

AND

http://www.muscleandmotion.com/stretching_anatomy.aspx

15 of 21

Ways to Stretch Properly

make sure that you are stretching your muscles, not your joints
Do not ever continue if you feel pain
do not bounce when you are stretching

16 of 21

Research on Stretching

According to the Research Quarterly, studies show that people were found to have improved strength and speed in their activities when they warmed up with vigorous and sustained stretches.

showed using 2 groups, one warming up with stretches and the other group not warming up with stretches

results shows that stretching is beneficial

17 of 21

More Research

Brad Walker, often referred to as the Stretch Coach, says that the current research on stretching is flawed
Brad talks about the flawed research in the video below
https://www.youtube.com/watch?v=Qz0oT7TbBG0

18 of 21

Connection to Class

Exercise is a pillar of health

All pillars of health are essential to your overall health and well being

Stretching is just as important as exercise
Stretching is needed to improve your strength and speed in exercise

19 of 21

Don’t Believe us? Listen to the Dog!

20 of 21

Stretch Exercises

https://www.youtube.com/watch?v=VULt--bcWd0

21 of 21

Works Cited

"Physiology of Stretching." Massachusetts Institute of Technology. N.p., n.d. Web. 28 Sept. 2015. <http://web.mit.edu/tkd/stretch/stretching_2.html#SEC5>.

"Flexibility: How Stretching Can Improve Your Overall Health." Peer Trainer.

N.p., n.d. Web. 28 Sept. 2015. <http://www.peertrainer.com/Fitness/

Fitness_Topics/Flexibilty_And_Its_Impact_On_Health.aspx>.

Nelson, Arnold, and Jouko Kokkonen. Stretching Anatomy. N.p.: n.p., n.d. Print.