. Do the correct form! To increase flexibility. Guidelines for Stretching: Warm up using a slow jog or fast walk before stretching.Muscle soreness can be a result of stretching. muscle must be overloaded beyond its normal range but not to the point of pain. . Stretch for the specific joint/s or muscle/s. . *exercises that compress the vertebrae and disks are harmful.Stretch only to the point of discomfort or to where you feel tightness or resistance to stretch. Be careful when stretching muscles in the lower back and neck. Avoid overstretching the ligaments and capsules that surround the joints. Avoid Valsalva maneuver! . Stretch slowly and in controlled manner.Stretch from a seated position to prevent lower back pains and injuries. Continue normal breathing. Static and PNF stretching are for individuals who want to improve ROM. . Wear appropriate clothing. Contraindicated Exercises .accumulated damage or microtrauma can lead to injuries or significant pain. .exercises not recommend because of its harmful effects to the body. . The Swan Vs. Pectoral Stretch . Back Extension Back Arching Abs Stretch Vs. Hamstring Stretch Knee Pulldown Vs. Single Knee-to-Chest .The Hero Vs. Hamstring Stretch . Hip & Thigh Stretch Bar Stretch Vs.Quad Stretch Vs. Arm Circles (Palms Down) Vs. (Palms Up) . Warm up - light to moderate physical activity done to prepare the body for a more vigorous workout. - precaution against unnecessary musculoskeletal injuries and possible soreness. . Increases metabolic processes that produce an increase in core body temperature. Increases the elasticity of the muscles. Increases muscle temperature. . Decreases viscosity of the muscles.Stimulates the cardio-respiratory system to increase blood flow to the working muscles. Relaxes the muscles and relives spasms. Prevents sudden drop of blood pressure.Cool down . . Importance of cool down Prevents muscle soreness.light to moderate activities that enable the body to go back to resting state after an exercise. . Band and Ball. Ballistic Stretching. hold the stretch for 15-20 seconds. 3 reps with 30 seconds rest between reps Type: Tai Chi. minimal effect. PNF . Yoga.30 minutes.Frequency: 3 times/week. 5-6 times/week. maximum results Intensity: Stretch as far as you can without pain Time: 20. Pilates. Static Stretching. type of exercise that has movements involving strength and flexibility. . Pilates .often translated as Chinese shadow boxing that includes slow and flowing movements.Tai Chi . Yoga accentuates balance. Band and Ball an exercise that uses bands and balls to improve flexibility. . precise body alignment and controlled breathing. Static flexibility max. range a joint can achieve under stationary conditions . Dynamic flexibility max. range a joint can achieve under active conditions. Many believe that strength training and flexibility exercises have negative effects to one another.