decrease the tension.
In the second stretching phase, intensify the position
until you experience a new reaction. Maintain the
position for about twenty seconds. The extended position
must also be comfortable; otherwise you have to correct
it. To finish, carefully move out of the stretch position.
Positions in the static stretching warm-up and cool-
down phases should not be held for more than ten
seconds. In stretching at the end of training, it’s not
necessary to do the second stretching phase.
Execution of Stretching
- Move your muscles slowly into a position where you
experience a slight stretching reaction. - Maintain the position for about twenty seconds in the
ɹrst phase, and for a maximum of ten seconds in pre-
and post-stretching. - Extend the stretch until you feel new tension. Maintain
this position for about twenty seconds, and a
maximum of ten seconds in pre-and post-stretching. - Move carefully out of the stretch position.
Tense-Relax-Extend Method
In the ɹrst stretching phase, slowly move into a position
where you feel slight stretching tension. Tense the muscle
to be stretched with medium intensity against something
solid and don’t change positions. Depending on the