The Navy SEAL Physical Fitness Guide 115
Figure 7-2. Contract-Relax PNF Technique
It is interesting to note that many stretches (including some of those illustrated in
this chapter) can be performed statically, dynamically, or using PNF, depending on the
goals of a stretching program.
Warming-Up and Stretching
Stretching is not the same as a warm-up.
Many individuals stretch in a misguided attempt to warm-up; however, stretching
and warm-up should be considered distinctly different activities. A warm-up prepares the
body for the activity that is to follow. The two types of warm-up are general and activity-
specific. Physiologic changes that occur during warm-up include increases in muscle
temperature, blood flow, oxygen delivery to the muscles, and skeletal muscle metabolism.
Warm-up benefits include injury prevention and an improvement in performance.
A warm-up should always precede any
- Passive stretch for 15 sec
- Isometric contraction for 7 - 15 sec
- Passive stretch to new end ROM for 15 sec
Repeat 1 - 5 times