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PRINCIPLES AND GUIDELINES IN STRETCHING
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GUIDELINES
Always do warm up before stretching
Do not hold your breath and breath normally when stretching
Position of athlete to facilitate relaxation
Move to the point in the ROM where the athlete experiences a sensation of mild discomfort.
Stretches should be held for 30 second
Unilateral stretches should be repeated on both sides.
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Stretching precautions
Decrease stretch intensity if the athlete experiences pain, loss of sensation and radiating symptoms
Use caution when stretching a hyper-mobile joint
Avoid combination movements that involve the spine
Stabilizing muscles should be active to protect other joint and prevent unwanted movements.