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Stretching Instructions

In this section you will find stretching advice for martial arts, artistic gymnastics and
fitness training. Here is a short list of all types of stretching, beginning with the one
causing least muscle soreness:

Static Passive Stretching - can be applied daily.
Static Active Stretching - can be applied daily.
Most Dynamic Stretching Techniques - can be applied 4 or 5 times per week.
Dynamic Ballistic Stretching - can be applied 3 to 4 times per week.
Isometric Stretching - can be applied up to 3 times per week. Not for growing children.
PNF-Stretching Techniques - should not be applied more then 3 times per week.
Not for growing children.

General Knowledge: Stretching

SKELETAL MUSCLE SYSTEM
THE HUMAN SKELETON
WARM UP
TYPES OF STRETCHING
STATIC STRETCHING
DYNAMIC STRETCHING
BALLISTIC STRETCHING
ISOMETRIC STRETCHING
PNF STRETCHING
SAMPLE ROUTINE ( A routine with about 10 exercises )

Stretches & Exercises: Stretching

HAMSTRING STRETCHES
QUADRICEPS & HIP STRETCHES
CALF & FOOT STRETCHES
BACK & NECK STRETCHES
- BACK BRIDGE ( stretches abdominals )
- SEAL STRETCH ( stretches abdominals )
- NECK SIDE STRETCH
- THROAT STRETCH
CHEST & SHOULDER STRETCHES
- SHOULDER STRETCH 1( with the hands on a wall )
- SHOULDER STRETCH 2 ( hands behind back )
- CHEST STRETCH 1
ARM STRETCHES
SPLITS
WORKOUT PLANS
- WORKOUT PLAN FOR THE FRONT SPLIT
- WORKOUT PLAN FOR THE SIDE SPLIT

Trainer advice: Stretching

Also check the yoga section.
Warm up at least 5 minutes before stretching.
Learn about PNF streching.

Related instructions: Stretching

Videos: Stretching

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