Flexibility - Static Stretching

Used during warmup and cool down.
Corrective Flexibility - increase joint range of motion, improve muscle imbalances, correct altered joint motion
In any phase of OPT model.
-- passively take muscle to tension and hold for 30 or more seconds
---- low force and long duration
-- Golgi tendon is stimulated and autogenic inhibition ocurs

Static Stretching Examples:

• Static Gastrocnemius Stretch
• Static Standing TFL Stretch
• Static Kneeling Hip FLexor Stretch
• Static Standing Adductor Stretch
• Static Latissimus Dorsi Ball Stretch
• Static Pectoral Stretch
• Static Upper Trapezius/Scalene Stretch

Flexibility - Myofacial Release (Foam Roll)

Used during warmup and cool down
Corrective Flexibility - increase joint range of motion, improve muscle imbalances, correct altered joint motion
Performed in all 3 OPT phases
-- focus on neural system and fascial system
------fibrous tissue that surrounds and separates muscle tissue
-- apply gentle force to an adhesion / knot - the muscle fibers are altered from a bundled position into straighter alignment
-- stimulates Golgi tendon organ and creates autogenic inhibition, decreasing muscle spindle excitement, and releases hypertonicity (tension) of the muscle
-- sustain pressure on tender spot for minimum of 30 seconds (it may take longer depending on ability to relax)
-- restores body back to optimal level of function
-- do this prior to static stretching - to improve lengthening process

Myofascial Release Stretches examples:

• Gastrocnemius/Soleus (Calves)
• Tensor Fascia Latae (TFL) / Iliotibial (IT) band
• Adductors
• Piriformis
• Latissimus Dorsi

Flexibility - Dynamic Stretching

-- use during warmup only
-- improve multiplanar soft tissue extensibilty
-- neuromuscular control thru full ROM
-- movement occurs in all 3 planes. Note that injuries occur most often in Transverse Plane
-- use force production of a muscle and body's momentum to take a joint thru the full available ROM
-- need good levels of tissue extensibility, core stability and balance
-- Functional flexibility

Dynamic Stretching Examples:

• Prisoner Squat
• Multiplanar Lunge with Reach
• Single Leg Squat Touchdown
• Tube Walking side to side
• Medicine Ball Lift and Chop

Flexibity - Active Isolated Stretching

-- use during warmup only
-- improve extensibility of soft tissue
-- increase neuromuscular efficiency by using reciprocal inhibition

-- use agonists & synergists to dynamically move the joint into a range of motion stretching the antagonist
-- increases motorneuron excitability
-- creates reciprocal inhibition of muscle being stretched
-- hold stretch 1-2 seconds, repeat 5-10 reps

Active Isolated Stretching Examples:

• Active Gastrocnemius Stretch with pronation and supination
• Active supine Biceps Femoris Stretch
• Active Standing TFL Stretch
• Active Kneeling Hip Flexor Stretch
• Active Standing Adductor Stretch
• Active Latissimus Dorsi Ball Stretch
• Active Pectoral Stretch
• Active Upper Trapezius / Scalene Stretch