Although this next exercise is very common place to focus on stretching the trunk and shoulder areas, it is too important to be overlooked.
Beginning in a standing position have the player extend one arm over his head with his other hand on the elbow, to stretch, have the player pull the elbow back behind the head. The other essential direction of this type of stretch and the final shoulder stretch for this portion of the video is the posterior shoulder stretch. Here we see the player beginning in a standing position with one arm out in front of the player and the other hand is placed behind the elbow.
The player pulls the arm across the body without rotating the trunk of the body, and to ensure proper posture and effectiveness, have the player imagine or stand against the wall or fence to perform this stretch without moving the shoulder blades from the fence.
The second type of stretching and flexibility is called Static Stretching and is definitely the most widely practiced.
Static stretching is commonly used after workouts during the cool down phase. Since the body is warm after training, static stretching can help relax the player and at the same time relief possible soreness. Since static stretching is so popular and various routines are readily available, we will not present them here, but keep in mind that static stretches should be held for between 10 and 30 seconds and can be repeated two to three times per stretch.
The third and final category of stretching is called Proprioceptive Neuromuscular Facilitation or PNF for short. Note that PNF stretching requires either a partner or a relatively new device called a stretch out strap as we will demonstrate in this section of exercises.
This type of stretching combines contraction and relaxation of what are known as the Agonist and Antagonist muscles. An example of exercising these opposite muscles is working the quadriceps and hamstring muscle groups and the added benefit of PNF stretching includes strength gains due to isometric contraction of the muscles begin worked.
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