Equistretch 2.0

Equinox continues to be the leader in the fitness industry by offering cutting edge programs and highly trained staff for all of our members. The success of the EFTI is built on a foundation of modern science, practical application, and customer service.  Feedback from members across the country has shown the need to add flexibility training to the many great services we already offer. In response, we have created the Equistretch Flexibility Program. This program will give the Equinox team the ability to offer a new level of service by helping every member with their flexibility needs. 

Stretching Protocol

Stretching Protocols

Static Stretching

Static stretching is often considered a slow passive stretch. A slow deliberate movement is used to facilitate lengthening of the muscle. Typically the slack in the muscle is taken up to the first barrier or “tension” and held for a specific amount of time. With each repetition, the goal is to “stretch more” and further lengthen the muscle. The client should never feel any type of pain or sensations such as: “sharp”, “burning”, “numbness” or “tearing”.  Appropriate responses to static stretching may include: “slight discomfort”, “increased muscle tension”, or “increased tightness”.

PNF Stretching

Proprioceptive Neuromuscular Facilitation (PNF) is often considered an effective technique in improving flexibility. The PNF technique of “contract/relax” is the technique of choice for Equinox.  The technique includes passively bringing the target muscle into a stretched position followed by an isometric contraction of the target muscle. The target muscle is then further moved into a new position of stretch. The goal is to contract long enough to elicit the Myotatic Stretch Reflex of the target muscle prior to moving into the static stretch. The following sections will further discuss the adopted parameters and specific applications.

  • Static Stretch Hold Time: 30 seconds 
  • Repetitions: minimum of 4
  • Frequency: 2-4 times per week
  • Isometric Contraction Time: 6‐10 seconds
  • Static Stretch Hold Time: 30 seconds 
  • Repetitions: Minimum of 4 repetitions
  • Frequency: Minimum of 2‐3 days per week

What are the two stretching protocols of choice for the Equinox personal training department?

  • Static
  • Ballistic
  • PNF
  • Who has time to stretch

Stretching Anatomy

Stretching Anatomy

Match the muscle group to the area of the body it represents

  • Pectoralis Major
  • Hamstrings
  • Quadriceps
  • Gluteus Maximus

Stretching Technique

Stretching Technique

Below we see our two stretching protocols being applied to the hamstrings muscle group. Selecting which option to go with depends on the needs of the client.

Hamstrings

Muscle group involved in knee flexion and hip extension

Static Stretching

Applying the static stretching protocol to the hamstrings

PNF Stretching

Applying the PNF stretching protocol to the hamstrings

What muscle group did these videos focus on stretching?

  • Quadriceps
  • Pectoralis Major
  • Hamstrings
  • Gluteus Maximus