Stretching

• Bone structure of the joint.

• Tissue around the joint.

• Skin

• Muscle tissue.

• Connective tissue (tendons, ligaments, and joint capsules).

    Stretching relaxes your mind and tunes up your body. Ideally, stretching should be part of your daily routine. Regular stretching will provide the following benefits:

• Reduce muscle tension, making you more relaxed.

• Improve your coordination through free and easier movements.

• Increase your range of body motion (ROM).

• Help prevent injuries, since a strong pre-stretched muscle resists stress better.

• Improved performance.

• Improved body awareness.

• Improved circulation.

• Passive stretch - assisted movements (gravity or body momentum occurring in a relaxed state.

• Static stretch - a position held with no movement, in which a portion of your body is stretched to the point of gentle tension.

• Ballistic stretch - an active stretching method involving quick movements.

• Propriceptive Neuromuscular Facilitation (PNF) - involves maximal resistance and reflex mechanisms of the muscle.

• [Back extensor stretch.]

• [Back stretch.]

• [Forward and arm stretch.]

• [Front leg stretch.]

• [Groin stretch.]

• [Hamstring stretch.]

• [High low arm stretch.]

• [Hip flexor stretch.]

• [Leaning hamstring stretch.]

• [Leg and groin stretch.]

• [Lower back and hip stretch.]

• [Lower back extensor stretch.]

• [Lower back stretch.]

• [Lower leg and heel stretch.]

• [Lying arm and leg stretch.]

• [Modified hurdler stretch.]

• [Neck stretch.]

• [Quadriceps stretch.]

• [Shoulder and arm stretch.]

• [Shoulder stretch.]

• [Standing arm and leg stretch.]

• [Upper chest stretch.]

• [Wall lean and heel stretch.]