UNDERSTANDING THE STRETCHING TYPES

Before starting to stretch, it is best to understand the types of stretching. There are four basic
types of stretches: ballistic, proprioceptive neuromuscular facilitation (PNF for short), dynamic
and static:

Ballistic stretching: this type of stretching involves rapid bouncing movements that use
weight or momentum towards the end range of range of motion to extend the body into new
ranges of motion. This method does not involve holding the stretch for any length of time.
There is a higher risk of injury with ballistic stretching and it is not recommended for beginners
– instead it should be reserved for advanced athletes whose sport may demand such training.

Proprioceptive Neuromuscular Facilitation (PNF) stretching: this is passive stretching

combined with isometric muscular contraction of the stretched muscles in order to inhibit the
body’s protective mechanisms for overstretching (stretch reflexes) and allow greater ranges of
motion to be achieved. This type of stretching is usually best performed with the assistance of
a training partner.

Dynamic Stretching: stretching that uses exercise/sport-specific movements through a

slightly greater range of motion (under control). Dynamic stretches are usually held for less
than 3 seconds to keep muscular tension and excitation intact without compromising the stretch
reflexes protective mechanism. This type of stretching is best used in the warm-up phase and
should not be confused with ballistic stretching.

Static Stretching: this type of stretching involves extending the muscles until increased
tension or slight discomfort is felt. At the point of discomfort, the stretch is held (usually for
upwards of 60 seconds) to allow the muscles, ligaments and tendons to gradually lengthen.

Static stretching will be the method utilised in this guide. The stretches and the principles
incorporated in this program are included with this basis in mind. Although static stretching is
the most common type of stretching practiced by most, it is also the most misunderstood and
misdirected of all the stretching types. When static stretching is properly understood and
practiced proficiently, its potential for pain relief, injury mitigation and increased performance
is enormous! Acknowledge and adhere to the principles included in this guide to ensure both
maximum safety and effectiveness with your flexibility training.
 20 FLEXIBILITY PRINCIPLES AND PARADIGMS
1. There are 4 Pillars of Fitness: Cardiovascular (Conditioning), Strength, Speed, and
Flexibility. Inadequate Flexibility is detrimental to all the other pillars
2. Lack of Flexibility is not just a random genetically inherited limitation. It’s a choice
3. Stretching takes time, not force
4. The end range goal of the foundational stretches (optimal range) are the standard for
both injury prevention and performance
5. The Danger Zone is the vulnerable area for injury if one cannot reach the end
goal/maximum range of motion (ROM)
6. Static ROM can become Dynamic ROM when end goal standards of ROM are achieved
7. The Building Phase (increasing ROM) can take up to 100+ hours of stretching before
optimal ranges are achieved. In the Building Phase, one performs a minimum of 3 sets of
2-minute holds per stretch + 1min rest between each set in the Dead zone. If one wants
to achieve range faster, perform 5-6 sets or even stretch twice per day.
8. During the Maintenance Phase, 1-minute holds for each stretch suffice. Pre-workout
stretching should be considered as maintenance stretching (De-kinking) whilst post-
workout is should be considered building (restoring ROM lost during the workout)
9. The Dead Zone - laying horizontally on the back in a straight body, relaxed state for 60+
secs after each stretch/trigger to promote circulation, release of toxins and relaxation
10. Limiting Factor - the worst (tightest) spot in the muscle/ROM
11. Muscle Lock is a protective mechanism of the body that inhibits full ROM from being
achieved. There are 11 causes (see list below)
12. Trigger pointing and massage is to aid stretching, not replace it
13. Never go past a 7/10 in pain (or stretch sensation) whilst stretching, and 8/10 whilst
trigger pointing
14. There should be 4 Stages to a proper warm up - general warm up, static, dynamic,
sport/event specific
15. Take a day off after 3-4 days of building phase based stretching and use light or
maintenance level stretching on your days off to avoid flexibility overload
16. The bigger the muscle is, generally the more volume of stretching will be required.
17. Symmetry rule - If there is an imbalance in flexibility between limbs or from one side of
the body to the other, prioritise the least flexible side until symmetry is achieved
18. Flexibility is transient – i.e. if you don’t use it you lose it
19. Chronic stretching (3-4 days per week) results in the development of increased strength,
power and endurance (as well as improved flexibility and mobility), whilst acute stretching
(infrequent/short term stretching) decreases strength, power and endurance
20. Positive trauma refers to weak malnourished muscle tissue after training the 4 pillars of
fitness. Negative trauma is indicative of damage that should be mitigated.
 10 TYPES OF PAIN
Negative Positive
1. Itis/Inflammation 8. Work Out Soreness
2. Nerve Pinch 9. Stretching hard
3. Sharp 10. Relief from Trigger Point
4. Dull Ache
5. Throbbing
6. Fatigue/Ache
7. Grade 1-3 Strain

Muscle Lock is where a muscle or a group of muscles involuntarily contract hard for a brief or

extended period. This is a defence mechanism to protect the body from experiencing further
pain/damage. Muscle Lock can come from a variety of causes and should be avoided whilst
stretching.

15 REASONS FOR MUSCLE LOCK

1. Impact injury 9. Coming out of stretches too fast

2. Delayed Onset Muscle Soreness (DOMS) 10. Pinched nerve/s
3. Lack of Flexibility/Mobility 11. Integrative overload between the 4
4. Lack of Strength pillars of fitness
5. Lack of Conditioning 12. Lack of blood flow
6. Lack of proper warm up 13. Dehydration
7. Stretching too hard 14. Stress and disease
8. Stretching too fast 15. Chronic overuse
 ULTIMATE STRETCHES
Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

1A. Standing Calf Stretch (dual)

45 degrees flexion in ankle

Calves + Achilles
joint

1B. Standing Calf Stretch (single)

45 degrees flexion in ankle

Calves + Achilles
joint

2. Cross + Forward Lean

Low Back + Spinal
Erectors, Glutes +
Hip External
Legs fully crossed + head to
Rotators,
floor
Adductors (short
groin), Ankle
Evertors
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

3A. Straddle + Forward Lean

Adductors (long
Hamstrings/Legs open 180
groin), Low Back
degrees + stomach on floor
+ Spinal Erectors

3B. Straddle + Side Lean

Adductors (long
groin), Low Back, Legs open 180 degrees +
Obliques, head on shin
Hamstrings

4. Butterfly + Forward Lean

Adductors (short
groin), Low Back Knees + head on floor
+ Spinal Erectors
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

5. Windshield Wiper

Glutes + Hip
External Rotators,
Bottom knee to ground with
Low Back,
shoulders flat on floor
Obliques, Hip
Abductors

6A. Half Crucifix

Glutes + Hip
External Rotators, Top knee to ground with
Low Back, shoulders flat on floor
Obliques

6B. Full Crucifix

Glutes + Hip
External Rotators, Top leg straight + foot in
Low Back, opposite hand whilst
Obliques, shoulders flat on floor
Hamstrings
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

7. Seal

Abdominals, Hip Thighs on floor with chest

Flexors perpendicular

8A. Kneel Lay Back + Rotate (single)

Quads, Hip
Knees on floor + butt on
Flexors, Hip
heel (flexed knee side) with
Internal Rotators,
straight line between flexed
Adductors (short
knee and same side shoulder
groin) Ankle Dorsi
(no back arching)
Flexors

8B. Kneel Lay Back (single)

Knee on floor + butt on heel

Quads, Hip (flexed knee side) with
Flexors, Ankle straight line between flexed
Dorsi Flexors knee and same side shoulder
(no back arching)
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

8C. Kneel Lay Back (dual)

Knees on floor + butt on

Quads, Hip
heels with straight line
Flexors, Ankle
between knees and
Dorsi Flexors
shoulders (no back arching)

9A. Forward Lunge

Legs in straight line from

Hip Flexors
knee to knee

9B. Forward Lunge + Tail Lift

Hip Flexors + Legs in straight line from

Quads (rectus knee to knee, back ankle
femoris) above hips
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

10. Reverse Cossack

Torso upright whilst arm

straight and vertical on
Obliques, Hip
stretched side. Non-
Abductors
stretched side leg vertical
from ankle to knee

11A. Side Lunge

Adductors (long Straight line between knees

groin), Calves (front view) with flat back.
(soleus), Achilles, Weighted foot flat on floor
Ankle Evertors with knee over ankle

11B. Cossack

Adductors (long Butt on floor with stretched

groin), Calves leg flat on floor whilst
(soleus), Achilles, holding toes. Weighted foot
Hamstrings, Low flat on floor with knee over
Back ankle
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

12A. Forward Fold

Low Back + Spinal

Chest on thighs + head on
Erectors,
shins
Hamstrings

12B. Forward Fold - Spread

Low Back + Spinal

Erectors,
Head between legs
Hamstrings,
Adductors

12C. Forward Fold – Spread + to Side

Low Back + Spinal

Erectors,
Chest on thigh + head on
Obliques,
shin
Hamstrings,
Adductors
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

13. Kneeling Lat Pull

Lats, Serratus
Butt on heels with straight
Anterior, Teres,
line from hand to hip (along
Posterior Delts,
stretched side)
Obliques

14A. Side Bend

Torso perpendicular to floor

Obliques, Lats with outstretched arm on
same side

14B. Supported Side Bend (advanced)

Form a pronounced ‘C’ with

Obliques, Lats,
the body. Outside foot inside
Hip Abductors
outside hip and medial foot
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

15. Hanging Guillotine

Subscapularis, 30-degree torso, wrists

Pecs + Shoulder behind shoulders, elbows
Internal Rotators bent 90 degrees

16. Side Lying Chest Opener

Arm flat on floor and 45

degrees above head.
Pecs + Biceps +
Shoulders stacked vertically
Anterior Delts
with top foot behind the
bottom and flat on floor

17A. German Hang (modified)

Upper arms and torso

Biceps, Anterior
perpendicular with hands
Delts, Pecs
inside shoulder width
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

17B. German Hang

Biceps,
Brachioradialis, Upper arms and torso angle
Brachialis, of 120 degrees with fingers
Anterior Delts, interlocked
Pecs

18. Sleeper Stretch

With shoulders stacked

Shoulder External
vertically, arm rotates to 45
Rotators
degrees

19A. Arm Across

Rotator Cuff,
Opposite hand behind neck
Posterior Delts,
whilst not fighting the
Rhomboids,
stretch
Middle Traps
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

19B. Arm Across - Supported

Rotator Cuff,
Opposite hand behind neck
Posterior Delts,
whilst not fighting the
Rhomboids,
stretch
Middle Traps

20A. Arm Up and Behind

Triceps, Teres, Straight line from elbow to

Lats, Posterior hip from both front and side
Delts view

20B. Prayer Stretch

Triceps, Teres, Straight line from elbow to

Lats, Posterior hip from both top and side
Delts view
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

21A. Forearm Extensor Stretch (single)

Forearm Arm straight with 90-degree

Extensors downward bend in wrist

21B. Forearm Extensor Stretch (dual)

Forearm Arms straight, wrists on floor

Extensors with clenched fists

22A. Forearm Flexors Stretch (dual)

Arms straight, palms on floor

Forearm Flexors
with shoulders behind wrists
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

22B. Forearm Flexors Stretch (single)

Arm straight with 90-degree

Forearm Flexors
upward bend in wrist

22C. Finger Flexors Stretch

Finger + Forearm Wrist to 90 degrees, each

Flexors finger to 45 degrees

23. Neck Sideways

Upper Traps,
Scalenes +
Neck perpendicular to floor
Lateral Neck
Flexors
 Major Body
Maximum Range/End
Stretch + Variations Areas/Muscles
Goal
Stretched

24. Neck Back + Down

Anterior Neck
Neck perpendicular to floor
Flexors

25. Neck Rotate

Sternocleidomastoid 90-degree rotation in

+ Neck Rotators straight neck

26. Neck Up + Rotate

Levator Scapulae +
Chin on chest, neck rotated
Neck Rotators +
45 degrees
Occipital Nerve

This guide is to be used as a companion to the Performance Revolution Ultimate Stretching &
Flexibility Program. This program is delivered in-house and online to participants of all levels
and health statuses. To learn more about the program and to claim your trial session with an
experienced coach, email [email protected] with the code word “INFO”.