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facilitation (PNF). Active stretching involves moving a body segment through its range of motion in a controlled fashion. For example, holding your arms up in front of your body and parallel to the fl oor, move your arms away from each other until you feel a stretch in the chest area — holding that position is an active stretch for the chest. PNF stretching involves moving a body segment to its limit, followed by an isometric contraction, then passively stretching the body segment again further into its range of motion. Static stretching is the most common form of stretching. Because of its' simplicity, it is a practical way to develop and maintain fl exibility. Though it simply involves consciously relaxing the muscle as it is elongated, static stretching has been found to be effective in developing and maintaining fl exibility. Flexibility exercises for all of the major muscle groups should be performed throughout the week. Approximately two to four repetitions should be done for each stretch, and each one should be held for at least 15 seconds in order to effectively elongate the muscle. I encourage slowly moving into each stretch and taking more time — up to a minute — to settle into each stretch. Many experts recommend daily stretching because the fl exibility improvements from stretching, like exercise in general, are temporary. For example, a 6-week strength training program will probably show an improvement in overall strength fi tness following the 6-week program; but, in time, those improvements will disappear altogether if the exercise isn't continued. Much like the former jock who likes to reminisce about the physical feats once possible, physical fi tness deteriorates if we don't stay physically active. Likewise, any fl exibility improvements are lost if stretching is not continued on a consistent basis. The fi nal stage of your exercise session is an important phase, remember, it's cool to cool down. Note: The warm-up and cool-down phases may be just as important to the industrial athlete during an average workday. Warming up before the heavy work begins, and cooling-down during lunch and at the end of the workday, including some basic stretches, may help to prevent injury. Too often, professional arborists are in hurry to hop in the car and drive home; make time to take care of your body and it will take care of you by staying healthy enough to continue to do the job. John Amtmann is a professor of Applied Health Science program at Montana Tech in Butte, Mont. He works as an arborist during the summer, and can be reached via e-mail at jamtmann@mtech.edu. Quarterback for the Montana Tech Orediggers, Brian Schwarzkoph is an Applied Health Science student at Montana Tech, and is a tree worker in his spare time. He can be reached via e-mail at BWSchwarzkoph@ mtech.edu. www.arborage.com Arbor Age / June 2014 29 All photos by Devin Amtmann As shown here, basic stretching exercise can be implemented during the cool-down. V