Proper Stretching Techniques
There has been a great debate over that last few years as to what
is the best way to stretch before and after physical activity. Stretching is
an important component in our physical conditioning routines. It
allows us to lengthen the muscle tissue and surrounding connective
tissues, and maintain proper joint range of motion. Stretching also
helps to reduce the risk of injury to the muscle.
The discussion over which is better, static stretching or dynamic
stretching has lead to confusion for both coaches and athletes alike.
Static stretching involves lengthening a specific muscle to a comfortable
end point and holding for 15-30 sec. This type of stretching is very safe,
and can be done without the use of equipment. Dynamic stretching is a
movement that takes the muscle through a full range of motion. This
type of stretching is best used before activities that use wide ranges of
motion, and can be tailored to be more sports specific movements.
In order to properly stretch, athletes should perform a gentle
warm-up such as brisk walking for a 5 min period to increase blood flow
before engaging in a stretching routine. A typical conditioning session
should be: gentle warm up, dynamic stretching, conditioning routine,
followed by static stretching at the end.
People often make mistakes when it comes to stretching. Some of
the more common mistakes are timing, positioning, and overstretching.
Timing is an important component to stretching. If a football player
stretches prior to the 20 min bus ride to the venue, the benefits of his
stretching is lost during the bus ride. It should be done immediately
preceding the skilled activity or sports competition, in order to gain the
maximum benefits of stretching. Positioning when stretching is almost
as important as the stretch its self. Be careful not to stress other
muscles/ligaments when stretching such as the lower back with a
hamstring stretch. Overstretching is the result of placing too much
tension on the muscle when stretching. This can cause microscopic
tearing of the muscle. It is important to know where you should and
should not feel tension when stretching.
Useful Static Stretches
1) Hamstring Stretch
Sitting in a chair with a straight
back, extend one leg in front of
you with toes up towards the
ceiling. With a straight back lean
forward at the hips until a
stretch is felt in the back of the
leg. Hold stretch 15-30 sec or
until the muscle releases.
2) Quadriceps Stretch
Lying on your side flex the top
knee bringing you heel towards
your glutes. Grasp the ankle
gently pulling the heel towards
glutes. A stretch should be felt in
the front of the thigh. Hold this
stretch for 25-30 sec or until the
muscle releases.
3) Piriformis Stretch
Lying on your back, bend left
knee so foot is on the ground.
Cross the right ankle over the
left knee. Keeping lower back on
the ground using hands to pull
the left leg in towards the chest.
A stretch should be felt across
the buttocks on the right side.
Hold for 15-30 sec or until the
muscle releases.
4) Hip Flexor Stretch
Kneel on the right knee, with the
left leg bent to 90 degrees. Push
the pelvis forward until a stretch
is felt in the front of the hip, and
front of the thigh. Hold this
stretch for 20-30sec or until the
muscle releases. Repeat on the
other side.
5) Pec stretch
Standing in a doorway, place
arms on either side of the
doorway at 90 degree angles.
Step through the doorway with
one foot until a stretch is felt
across the chest. Hold this
stretch for 15-30 sec or until the
muscle releases.
6) Upper Trap stretch
Bring the left ear to the left
shoulder. Using the left hand
gently pull the ear to the
shoulder until a stretch is felt.
Hold this stretch for 15-30sec or
until a release is felt repeat on
the opposite side.
Hamstring Picture
http://www.morethanmedication.ca/local/images/en/articles/t2_m19
/hamstring.jpg
Quadriceps picture
http://www.morethanmedication.ca/local/images/en/articles/t2_m19
/quad.jpg
Piriformis stretch
http://www.therapeuticassociates.com/wpcontent/uploads/Piriformis.png
Hip Flexor
http://www.therapeuticassociates.com/wp-content/uploads/HipFlexor-Stretch.png
pec stretch
http://magazine.stack.com/Content/Site012/Articles/09_01_2005/203
6Rehab0099jp_00000004327.jpg
upper trap stretch
http://www.kwmassage.com/wp-content/uploads/2011/03/up-trapstretch-pic.jpg