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STRETCH TECHNIQUES
Stretching is used to achieve a hyper-flexible state

Hyper-flexibility increases your injury potential and is more dangerous than being too tight
Pilates teaches the client to RELEASE excess tension into a normal ROM

Golgi Tendon Reflex: Aka; the Stretch Reflex
The Stretch Reflex is the operation of the Golgi tendon to prevent muscle injury by moving in too large a range of movement and limits maximum flexibility.

Stretching: A controlled tearing of muscle, tendon or ligament tissue or a RELEASE of excess muscular tension to facilitate a normal ROM.
The muscle or tendon can snap, when stretching quickly or harshly.
Activation of the stretch reflex causes contraction of the muscle one is trying to stretch.
If the muscle is contracted, it is far more difficult and painful to stretch the connective tissue of that muscle.
Holding a maximum stretch longer than 3min. also activates the stretch reflex and results in a tighter muscle.

The 5 stretching methods

  1. BALLISTIC STRETCHES
  2. STATIC STRETCHES
  3. DYNAMIC STRETCHES
  4. ( PNF ) PROPRIOCEPTIVE NEUROMUSCLAR FACILITATION
  5. ( AIS ) ACTIVE ISOLATED STRETCH

              FOR EXAMPLE; to apply this method, assume a stretch position, then consciously trying to relax the target muscles, relax a little more
              with each exhalation into the stretch.

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