Download Group 4 - Hamstring Stretch

Group 4 - Hamstring Stretch
Static Active Stretching:
 Performed on your own.
 Performer uses the muscles of what they are stretching to stretch the
muscle
 I.e. not holding on to it with your hands, or not resting it on something.
Static Passive Stretching:
 Also called assisted stretching.
 This requires the help of another person or an object such as a wall.
 The other person/object applies external force causing the muscle to
stretch
Ballistic:
 Performer makes fast and jerky movements through the complete range
of motion
 This is usually in the form of bobbing or bouncing.
 It is specific to the movement pattern of the sport/activity to be
performed.
 It needs to be undertaken with care as the technique can cause muscle
soreness and strains.
Proprioceptive Neuromuscular Facilitation (PNF) Technique:
 The performer stretches the muscle to the upper limit of its range of
movement
 A partner then holds the muscle and the performer then pushes again the
resistance set from their partner so it is not moving, for 6–10 seconds.
 The performer then relaxes.
 The partner then applies a static passive stretch and pushes the muscle a
little further.
 The performer then pushes again the resistance set from their partner so
it is not moving, for 6–10 seconds.
 The performer then relaxes.
 The partner then applies a static passive stretch and pushes the muscle a
little further.