Why Stretch?

• To increase or maintain our flexibility
• To allow movement though the full range of motion at our joints 

What are we stretching?

• The elastic tissues at the joints, primarily the tendons which attach the muscle to the bone. 
• We do NOT increase joint flexibility by stretching ligaments.  Ligaments are designed to stabilize joints, by attaching bone to bone.  A sprain is a stretched or torn ligament.  Ligaments do not recover their elasticity, once torn.  This is why an ankle, once sprained, is at greater risk for future sprains. 

The DO’s of good stretching:

• Stretch along the line of the muscle.
• Dynamic stretching (moving body through its range of motion at major joints) prepares the body for action. (2-10 second quick stretches)
• Static stretching recovers range of motion after strenuous activity. (20-60 second sustained stretches) 

Should we stretch before or after play?

• Perform dynamic (moving) stretches before play.
• Perform static stretches after play. 

Caution: Do not confuse stretching with strengthening.  Stretching tissues does not make them stronger; it makes them longer.  Over-stretching or stretching at an improper angle can make joints more susceptible to injury.