the anatomy of stretching: your illustrated guide to flexibility and injury rehabilitation
TRANSCRIPT
Copyright©2007,2011byBradWalker.Allrightsreserved.Noportionofthisbook,exceptforbrief
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v3.1
Contents
CoverTitlePageCopyright
HowtoUseThisBook
Introduction
Chapter1Flexibility,Anatomy,andPhysiologyFitnessandFlexibilityMuscleAnatomyThePhysiologyofMuscleContractionMuscleReflexesMusculo-skeletalMechanicsLeversGenerationofForceWhatHappensWhenaMuscleIsStretched?TermsofAnatomicalDirection
Chapter2ThePrinciplesofStretchingTheBenefitsofStretchingTypesofStretchingStaticStretchesDynamicStretches
TheRulesforSafeStretchingHowtoStretchProperlyHowtoUseStretchingasPartoftheWarm-up
Chapter3NeckandShouldersA01:LateralNeckStretchA02:RotatingNeckStretchA03:ForwardFlexionNeckStretchA04:DiagonalFlexionNeckStretchA05:NeckExtensionStretchA06:NeckProtractionStretchA07:SittingNeckFlexionStretchA08:ParallelArmShoulderStretchA09:BentArmShoulderStretchA10:WrapAroundShoulderStretchA11:CrossOverShoulderStretchA12:Reaching-upShoulderStretchA13:Elbow-outRotatorStretchA14:Arm-upRotatorStretchA15:Arm-downRotatorStretchA16:ReverseShoulderStretchA17:AssistedReverseShoulderStretch
Chapter4ArmsandChestB01:AboveHeadChestStretchB02:PartnerAssistedChestStretchB03:SeatedPartnerAssistedChestStretchB04:ParallelArmChestStretchB05:BentArmChestStretchB06:AssistedReverseChestStretchB07:Bent-overChestStretchB08:KneelingChestStretchB09:Reaching-downTricepsStretchB10:TricepsStretchB11:KneelingForearmStretchB12:Palms-outForearmStretchB13:Fingers-downForearmStretchB14:FingerStretchB15:ThumbStretchB16:Fingers-downWristStretch
B17:RotatingWristStretch
Chapter5StomachC01:OnElbowsStomachStretchC02:RisingStomachStretchC03:RotatingStomachStretchC04:StandingLean-backStomachStretchC05:StandingLean-backSideStomachStretchC06:BackArchingStomachStretch
Chapter6BackandSidesD01:ReachingForwardUpperBackStretchD02:ReachingUpperBackStretchD03:Reach-upBackStretchD04:LyingWholeBodyStretchD05:SittingBent-overBackStretchD06:SittingSideReachStretchD07:StandingKnee-to-chestStretchD08:LyingKnee-to-chestStretchD09:LyingDoubleKnee-to-chestStretchD10:KneelingReachForwardStretchD11:KneelingBack-archStretchD12:KneelingBack-slumpStretchD13:KneelingBackRotationStretchD14:StandingBackRotationStretchD15:StandingReach-upBackRotationStretchD16:LyingLegCross-overStretchD17:LyingKneeRoll-overStretchD18:SittingKnee-upRotationStretchD19:SittingKnee-upExtendedRotationStretchD20:KneelingReach-aroundStretchD21:StandingLateralSideStretchD22:ReachingLateralSideStretchD23:SittingLateralSideStretch
Chapter7HipsandButtocks
E01:LyingCross-overKneePull-downStretchE02:LyingLegTuckHipStretchE03:StandingLegTuckHipStretchE04:StandingLegRestingButtocksStretchE05:SittingRotationalHipStretchE06:StandingRotationalHipStretchE07:SittingCross-leggedReachForwardStretchE08:SittingFeet-togetherReachForwardStretchE09:SittingKnee-to-chestButtocksStretchE10:SittingFoot-to-chestButtocksStretchE11:LyingCross-overKneePull-upStretchE12:SittingLegRestingButtocksStretchE13:LyingLegRestingButtocksStretch
Chapter8QuadricepsF01:KneelingQuadStretchF02:StandingQuadStretchF03:StandingReach-upQuadStretchF04:LyingQuadStretchF05:On-your-sideQuadStretchF06:SingleLean-backQuadStretchF07:DoubleLean-backQuadStretch
Chapter9HamstringsG01:SittingReachForwardHamstringStretchG02:StandingToe-pointedHamstringStretchG03:StandingToe-raisedHamstringStretchG04:StandingLeg-upHamstringStretchG05:StandingLeg-upToe-inHamstringStretchG06:SittingSingleLegHamstringStretchG07:LyingPartnerAssistedHamstringStretchG08:LyingBentKneeHamstringStretchG09:LyingStraightKneeHamstringStretchG10:KneelingToe-raisedHamstringStretchG11:SittingLegRestingHamstringStretchG12:StandingLeg-upBentKneeHamstringStretchG13:StandingHigh-legBentKneeHamstringStretch
G14:SittingBentKneeToe-pullHamstringStretchG15:StandingReachDownHamstringStretch
Chapter10AdductorsH01:SittingFeetTogetherAdductorStretchH02:StandingWideKneesAdductorStretchH03:StandingLeg-upAdductorStretchH04:KneelingLeg-outAdductorStretchH05:SquattingLeg-outAdductorStretchH06:KneelingFace-downAdductorStretchH07:SittingWideLegAdductorStretchH08:StandingWideLegAdductorStretch
Chapter11AbductorsI01:StandingHip-outAbductorStretchI02:StandingLegCrossAbductorStretchI03:LeaningAbductorStretchI04:StandingLeg-underAbductorStretchI05:LyingAbductorStretchI06:LyingSwissBallAbductorStretchI07:LyingLegHangAbductorStretch
Chapter12UpperCalvesJ01:StandingToe-upCalfStretchJ02:StandingToeRaisedCalfStretchJ03:SingleHeelDropCalfStretchJ04:DoubleHeelDropCalfStretchJ05:StandingHeelBackCalfStretchJ06:LeaningHeelBackCalfStretchJ07:CrouchingHeelBackCalfStretchJ08:SittingToePullCalfStretch
Chapter13LowerCalvesandAchillesTendonK01:StandingToe-upAchillesStretchK02:SingleHeelDropAchillesStretchK03:StandingHeelBackAchillesStretch
K04:LeaningHeelBackAchillesStretchK05:SittingBentKneeToePullAchillesStretchK06:CrouchingHeelBackAchillesStretchK07:KneelingHeel-downAchillesStretchK08:SquattingAchillesStretch
Chapter14Shins,Ankles,Feet,andToesL01:Foot-behindShinStretchL02:FrontCross-overShinStretchL03:RaisedFootShinStretchL04:DoubleKneelingShinStretchL05:SquattingToeStretchL06:AnkleRotationStretch
ResourcesTopFiveStretchesforEachSportsInjuryTopFiveStretchesforEachSportGlossary
HowtoUseThisBook
The Anatomy of Stretching is designed to provide a balance of theoreticalinformation about the fundamentals of stretching and flexibility anatomy andphysiology,andthepracticalapplicationofhowtoperform135uniquestretchingexercises.All the stretchingexercises are indexedaccording towhatpartof thebody is being stretched and further information is provided on exactly whichmusclesarebeingtargeted.
As well as a detailed anatomical drawing, each stretch section includes adescriptionofhowthestretchisperformed,alistofsportsandsportsinjuriesthatthestretchismostbeneficialfor,andadditionalinformationaboutanycommonproblemsassociatedwiththisstretch.
The information about each stretch ispresented in auniform style throughout.Anexampleisgivenbelow,withthemeaningofheadingsexplainedinbold.
Introduction
The subject of stretching and flexibility has evolved considerably over the lastfifteentotwentyyears.Longgonearethedayswhenthetopicofstretchingwasrelegated to a fewpages at thebackofbooksonhealth and fitness,orwhen adozen stick figures performing the most basic of stretching exercises wasconsideredadetailedreference.
Fifteenyears ago itwashard to find a text specificallyon stretching,but todaythere are dozens of references. Everything from “New Age” stretchingtechniques tomartial arts stretchingand theverydetailedclinical applicationofstretchingforacademicshasbeenwritten.
WhenTheAnatomyofStretchingwasoriginallypublishedin2007itwas thefirstbooktocoverthetopicofanatomyandphysiologyforstretchingandflexibility.Sincethenothershavebeenwritten,butnootherbookonthesubjectcontainsmore examples of stretching exercises, or is able to take detailed anatomicalinformationandpresentitinawaythatiseasyforeveryonetounderstand.
ThisiswhereTheAnatomyofStretchingisdifferent:itisabletotakeyouinsidethebodyandshowyouboththeprimaryandsecondarymusclesinactionduringthestretchingprocess.
The Anatomy of Stretching looks at stretching from every angle, includingphysiology and flexibility; the benefits of stretching; the different types ofstretching;rulesforsafestretching;andhowtostretchproperly.Aimedatfitnessenthusiasts of any level, as well as fitness pros, The Anatomy of Stretching alsofocuses on which stretches are useful for the alleviation or rehabilitation ofspecificsportsinjuries.
Plusinthissecondedition,over20newstretcheshavebeenadded;thechapteronphysiologyhasbeenexpanded;moredetailedanatomyhasbeenincludedwitheachstretchingchapter;andanewnumberingsystemhasbeenincludedtohelpreferenceeachstretch.
Written as a visual aid for athletes and fitness professionals, The Anatomy ofStretching gives readers a balance of theoretical information about thefundamentals of stretching and flexibility anatomy and physiology, and thepracticalapplicationofhowtoperform135uniquestretchingexercises.
Dividedintostand-alonesections,TheAnatomyofStretchingdoesnothavetobereadfromcover-to-covertotakeadvantageoftheinformationitcontains.Ifyouwouldliketoseehowamuscleworks,refertoChapter1;ifyouwouldliketoknowhowstretchingcanhelpyou,haveareadthroughsomeofthebenefitsinChapter 2; and if youwould like information on stretches for the hamstrings,lookunderChapter9.
Whetheryou are aprofessional athleteor a fitness enthusiast, a sports coachorpersonal trainer, a physical therapist or sports doctor,TheAnatomy of Stretchingwillbenefityou.
Flexibility,Anatomy,andPhysiology
FitnessandFlexibility
An individual’s physical fitness depends on a vast number of components;flexibility is only one of these. Although flexibility is a vital part of physicalfitness, it is important to see it as only one spoke in the fitness wheel.Othercomponents include strength, power, speed, endurance, balance, coordination,agility,andskill.
Althoughparticularsportsrequiredifferentlevelsofeachfitnesscomponent,itisessential to plan a regular exercise or training program that covers all thecomponents of physical fitness. Rugby and American football (gridiron), forexample,relyheavilyonstrengthandpower;however,theexclusionofskilldrillsand flexibility training could lead to serious injury and poor performance.Strengthandflexibilityareofprimeconcerntoagymnast,butasoundtrainingprogramwouldalsoimprovepower,speed,andendurance.
The same is true for each individual: while some people seem to be naturallystrongorflexible,itwouldbefoolishforsuchpersonstocompletelyignoretheother components of physical fitness. And just because an individual exhibitsgood flexibility at one joint ormuscle group, it does notmean that the entire
individualwillbe flexible.Therefore, flexibilitymustbeviewedas specific toaparticularjointormusclegroup.
TheDangersandLimitationsofPoorFlexibilityTight,stiffmuscles limitournormalrangeofmovement.Insomecases, lackofflexibility can be a major contributing factor tomuscle and joint pain. In theextreme, lack of flexibility canmean it is difficult, for example, to even benddownorlookoverourshoulder.
Tight, stiff muscles interfere with propermuscle action. If themuscles cannotcontractandrelaxefficiently,thiswillresultindecreasedperformanceandalackofmusclemovement control. Short, tightmuscles also cause a dramatic loss ofstrengthandpowerduringphysicalactivity.
Inaverysmallpercentageofcases,musclesthataretightandstiffcanevenrestrictblood circulation. Good blood circulation is vitally important in helping themusclesreceiveadequateamountsofoxygenandnutrients.Poorcirculationcanresult in increased muscle fatigue and, ultimately, impede the muscles’ repairprocessandtheabilitytorecoverfromstrenuousexercise.
Anyoneof these factors can greatly increase the chances of becoming injured.Together they present a package that includes muscular discomfort, loss ofperformance, an increased risk of injury, and a greater likelihood of repeatedinjury.
HowIsFlexibilityRestricted?The muscular system needs to be flexible to achieve peak performance, andstretchingis themosteffectivewayofdevelopingandretainingflexiblemusclesandtendons.However,anumberofotherfactorsalsocontributetoadecreaseinflexibility.
Flexibility,orrangeofmovement,canberestrictedbybothinternalandexternalfactors. Internal factors such as bones, ligaments, muscle bulk, muscle length,tendons,andskinallrestricttheamountofmovementatanyparticularjoint.Asan example, the human leg cannot bend forward beyond a straight position,becauseofthestructureofthebonesandligamentsthatmakeupthekneejoint.
External factors such as age, gender, temperature, restrictive clothing, and of
courseanyinjuryordisabilitywillalsohaveaneffectonone’sflexibility.
FlexibilityandtheAgeingProcessIt is no secret thatwith each passing yearmuscles and joints seem to becomestiffer and tighter. This is part of the ageing process and is caused by acombination of physical degeneration and inactivity.Althoughwe cannot helpgetting older, this should not mean that we give up trying to improve ourflexibility.
Age should not be a barrier to a fit and active lifestyle but certain precautionsshouldbetakenaswegetolder.Participantsjustneedtoworkatitforlonger,bealittlemorepatient,andtakealotmorecare.
Figure1.1:Across-sectionofmusclefibers,includingmyofibrils,sarcomeres,andmyofilaments.
MuscleAnatomy
Whenaimingtoimproveflexibility,themusclesandtheirfascia(sheath)shouldbe the major focus of our flexibility training. While bones, joints, ligaments,tendons, and skin do contribute to our overall flexibility, we have very littlecontroloverthesefactors.
BonesandJointsBones and joints are structured in such a way as to allow a specific range ofmovement. For example, the knee joint will not allow our leg to bend anyfurtherforwardpastastraightlegposition,nomatterhowhardwetry.
LigamentsLigaments connect bone to bone and act as stabilisers for joints. Stretching theligamentsshouldbeavoidedandcanresultinapermanentreductionofstabilityatthejoint,whichcanleadtojointweaknessandinjury.
TendonsMuscles are connected to the bones by tendons, which consist of dense
connectivetissue.Theyareextremelystrongyetverypliable.Tendonsalsoplayarole in joint stabilityandcontribute less than10%toa joint’soverall flexibility;thereforetendonsshouldnotbeaprimaryfocusofstretching.
MusclesThe human body contains over 215 pairs of skeletal muscles, whichmake upapproximately 40% of its weight. Skeletal muscles are so named because mostattach to andmove the skeleton, and so are responsible formovement of thebody.
Skeletalmuscleshave an abundant supplyofbloodvessels andnerves,which isdirectly related to contraction, the primary function of skeletal muscle. Eachskeletal muscle generally has one main artery to bring nutrients via the bloodsupply, and several veins to take awaymetabolic waste. The blood and nervesupply generally enters the muscle through the centre of the muscle, butoccasionally toward one end, which eventually penetrates the endomysiumaroundeachmusclefiber.
The three typesof skeletalmuscle fiber are: red slow-twitch, intermediate fast-twitch,andwhite fast-twitch.Thecolourofeach is reflected in theamountofmyoglobinpresent,astoreforoxygen.Themyoglobinisabletoincreasetherateof oxygen diffusion, so red slow-twitch fibers are able to contract for longerperiods,whichisparticularlyusefulforenduranceevents.Thewhitefast-twitchfibershavealowercontentofmyoglobin.Becausetheyrelyonglycogen(energy)reserves, they can contract quickly, but they also fatigue quickly, so aremoreprevalentinsprinters,orsportswhereshort,rapidmovementsarerequired,suchasweightlifting.World-classmarathonrunnershavebeenreportedtopossess93–99% slow-twitch fibers in their gastrocnemius (calf) muscle, whilst world-classsprintersonlypossessabout25%inthesamemuscle(Wilmore&Costill,1994).
Eachskeletalmusclefiberisasinglecylindricalmusclecell,whichissurroundedbyaplasmamembranecalled the sarcolemma.Thesarcolemmafeatures specificopenings, which lead to tubes known as transverse (or T) tubules. (Thesarcolemmamaintainsamembranepotential,whichallows impulses, specificallytothesarcoplasmicreticulum(SR),toeithergenerateorinhibitcontractions.)
Anindividualskeletalmusclemaybemadeupofhundreds,oreventhousands,ofmusclefibersbundledtogetherandwrappedinaconnectivetissuesheathcalled
theepimysium,whichgives themuscle its shape, aswell asprovidinga surfaceagainst which the surrounding muscles can move. Fascia, connective tissueoutsidetheepimysium,surroundsandseparatesthemuscles.
Figure1.2:Eachskeletalmusclefiberisasinglecylindricalmusclecell.
Portions of the epimysium project inward to divide the muscle intocompartments. Each compartment contains a bundle of muscle fibers; each ofthese bundles is called a fasciculus (Latin = small bundle of twigs) and issurroundedbyalayerofconnectivetissuecalledtheperimysium.Eachfasciculusconsists of a number ofmuscle cells, andwithin the fasciculus, each individualmusclecellissurroundedbytheendomysium,afinesheathofdelicateconnectivetissue.
Skeletal muscles come in a variety of shapes, due to the arrangement of theirfasciculus (English = fascicles), depending on the function of the muscle inrelation to itspositionandaction.Parallelmuscleshave their fasciculus runningparalleltothelongaxisofthemuscle,e.g.,sartorius.Pennatemuscleshaveshortfasciculus,whichareattachedobliquelytothetendon,andappearfeather-shaped,e.g.,rectusfemoris.Convergent(triangular)muscleshaveabroadoriginwiththefasciculus converging toward a single tendon, e.g., pectoralis major. Circular(sphincter)muscleshave their fasciculus arranged in concentric rings around anopening,e.g.,orbicularisoculi.
Figure1.3:Muscleshapes
(a)parallel
(b)pennate
(c)convergent
(d)circular.
Each muscle fiber is composed of small structures called muscle fibrils ormyofibrils (“myo-”meaning“muscle” inLatin).Thesemyofibrils lie inparalleland give themuscle cell its striated appearance, because they are composed of
regularly aligned myofilaments. Myofilaments are chains of protein molecules,which under microscope appear as alternate light and dark bands. The lightisotropic (I)bands are composedof theprotein actin.Thedark anisotropic (A)bandsarecomposedoftheproteinmyosin.(Athirdproteincalledtitinhasbeenidentified, which accounts for about 11% of the combined muscle proteincontent.)Whenamusclecontracts,theactinfilamentsmovebetweenthemyosinfilaments, forming cross-bridges,which results in themyofibrils shortening andthickening.(See“ThePhysiologyofMuscleContraction.”)
Figure1.4:Themyofilamentswithinasarcomere.AsarcomereisboundedatbothendsbytheZline;
Mlineisthecentreofthesarcomere;Ibandiscomposedofactin;Abandiscomposedofmyosin.
Commonly, the epimysium, perimysium, and endomysium extend beyond thefleshypartofthemuscle,thebelly,toformathickropeliketendonorbroad,flat,sheet-like tendinous tissue, known as an aponeurosis. The tendon andaponeurosis form indirectattachments frommuscles to theperiosteumofbonesor to the connective tissueof othermuscles.However,more complexmusclesmay have multiple attachments, such as the quadriceps (four attachments). Sotypicallyamusclespansajointandisattachedtobonesbytendonsatbothends.Oneofthebonesremainsrelativelyfixedorstablewhiletheotherendmovesasaresultofmusclecontraction.
Eachmuscle fiber is innervated by a singlemotor nerve fiber, ending near themiddleofthemusclefiber.Asinglemotornervefiberandallthemusclefibersitsupplies is known as amotorunit.Thenumberofmuscle fibers suppliedby asingle nerve fiber is dependent upon themovement required.When an exact,controlleddegreeofmovementisrequired,suchas ineyeorfingermovement,onlyafewmusclefibersaresupplied;whenagrossermovementisrequired,asinlargemuscleslikegluteusmaximus,severalhundredfibersmaybesupplied.
Figure1.5:Amotorunitofaskeletalmuscle.
Individual skeletalmuscle fiberswork on an “all or nothing” principle,wherestimulation of the fiber results in complete contraction of that fiber, or nocontraction at all – a fiber cannot be “slightly contracted”. The overallcontractionofanynamedmuscleinvolvesthecontractionofaproportionofitsfibersatanyonetime,withothersremainingrelaxed.
ThePhysiologyofMuscleContraction
Nerve impulses cause the skeletal muscle fibers at which they terminate, tocontract.Thejunctionbetweenamusclefiberandthemotornerveisknownastheneuromuscularjunction,andthisiswherecommunicationbetweenthenerveand muscle takes place. A nerve impulse arrives at the nerve’s endings, calledsynapticterminals,closetothesarcolemma.Theseterminalscontainthousandsofvesiclesfilledwithaneurotransmittercalledacetylcholine(ACh).Whenanerveimpulse reaches the synaptic terminal,hundredsof thesevesiclesdischarge their
ACh.TheAChopensupchannels,whichallowsodiumions(Na+)todiffusein.Aninactivemuscle fiberhasarestingpotentialofabout-95mV.Theinfluxofsodiumionsreducesthecharge,creatinganendplatepotential.Iftheendplatepotentialreachesthethresholdvoltage(approximately-50mV),sodiumionsflowinandanactionpotentialiscreatedwithinthefiber.
Figure1.6:Nerveimpulsetriggeringanactionpotential/musclecontraction.
Novisiblechangeoccursinthemusclefiberduring(andimmediatelyfollowing)theactionpotential.Thisperiod,calledthe latentperiod, lasts from3–10msec.Beforethelatentperiodisover,theenzymeacetylcholinesterasebreaksdowntheAChintheneuromuscular junction, thesodiumchannelsclose,andthe field isclearedforthearrivalofanothernerveimpulse.Therestingpotentialofthefiberis restoredbyanoutflowofpotassiumions.Thebriefperiodneeded to restoretherestingpotentialiscalledtherefractoryperiod.
Sohowdoesamusclefibershorten?Thishasbeenexplainedbestbytheslidingfilament theory (Huxley &Hanson, 1954), which proposed that muscle fibersreceive a nerve impulse (see above) that results in the release of calcium ionsstored in the sarcoplasmic reticulum (SR). For muscles to work effectively,energy is required, and this is created by the breakdown of adenosinetriphosphate (ATP).Thisenergyallows thecalciumions tobindwith theactinand myosin filaments to form a magnetic bond, which causes the fibers toshorten,resultinginthecontraction.Muscleactioncontinuesuntilthecalciumisdepleted,atwhichpointcalciumispumpedbackintotheSR,whereitisstoreduntilanothernerveimpulsearrives.
MuscleReflexes
Skeletal muscles contain specialized sensory units that are sensitive to musclelengthening(stretching).ThesesensoryunitsarecalledmusclespindlesandGolgitendon organs and they are important in detecting, responding to, and
modulatingchangesinthelengthofmuscle.
Muscle spindles aremadeupof spiral threads called intrafusal fibers, andnerveendings,bothencasedwithinaconnectivetissuesheath,thatmonitorthespeedatwhichamuscle is lengthening. Ifamuscle is lengtheningat speed, signals fromtheintrafusalfiberswillfireinformationviathespinalcordtothenervoussystemsothatanerveimpulseissentback,causingthelengtheningmuscletocontract.Thesignalsgivecontinuousinformationto/fromthemuscleaboutpositionandpower(proprioception).
Figure1.7:AnatomyofthemusclespindleandGolgitendonorgan.
Furthermore,whenamuscleislengthenedandheld,itwillmaintainacontractileresponse as long as themuscle remains stretched.This facility is known as thestretchreflexarc.Musclespindleswillremainstimulatedaslongasthestretchisheld(seethispage).
The classic clinical example of the stretch reflex is the knee jerk test, whichinvolves activation of the stretch receptors in the tendon, which causes reflexcontractionofthemuscleattached,i.e.,thequadriceps.
Whereas themuscle spindlesmonitor the lengthof amuscle, theGolgi tendonorgans (GTOs) in themuscle tendonare so sensitive to tension in themuscle-tendoncomplex,thattheycanrespondtothecontractionofasinglemusclefiber.TheGTOsareinhibitoryinnature,performingaprotectivefunctionbyreducingtheriskof injury.Whenstimulated, theGTOs inhibit thecontracting (agonist)musclesandexcitetheantagonistmuscles.
Musculo-skeletalMechanics
Most coordinated movement involves one attachment of a skeletal muscleremaining relatively stationary, whilst the attachment at the other end moves.The proximal, more fixed attachment is known as the origin, while theattachment that lies more distally, and moves, is known as the insertion.(However, attachment is now the preferred term for origin and insertion, as itacknowledgesthatmusclesoftenworksothateitherendcanbefixedwhilsttheotherendmoves.)
Most movements require the application of muscle force, which often isaccomplishedbyagonists(orprimemovers),whichareprimarilyresponsibleformovement and providemost of the force required formovement; antagonists,which have to lengthen to allow for the movement produced by the primemovers,andplayaprotectiverole;andsynergists(morespecificallyreferredtoasstabilisers),whichassistprimemovers,andaresometimesinvolvedinfine-tuningthedirectionofmovement.Asimpleexampleistheflexionoftheelbow,whichrequires shortening of the brachialis and biceps brachii (primemovers) and therelaxation of the triceps brachii (antagonist). The brachioradialis acts as thesynergistbyassistingthebrachialisandbicepsbrachii.
Muscle movement can be broken down into three types of contractions:concentric,eccentric, and static (isometric). Inmanyactivities, suchas running,Pilates, and yoga, all three types of contractionmayoccur to produce smooth,coordinatedmovement.
Figure1.8:Flexionoftheelbow,wherebrachialisandbicepsbrachiiactastheprimemovers,triceps
brachiiastheantagonist,andbrachioradialisasthesynergist.
Skeletalmusclescanbebroadlyclassifiedintotwotypes:1. Stabilisers*, which essentially stabilize a joint. They are made up of slow-
twitch fibers for endurance, and assist with postural holding. They can befurthersubdividedintoprimarystabilisers,whichhaveverydeepattachments,lyingclosetotheaxisofrotationofthejoint;andsecondarystabilisers,whichare powerful muscles, with an ability to absorb large amounts of force.Stabilisersworkagainstgravity,andtendtobecomeweakandlongovertime(Norris, 1998).Examples includemultifidus, transversus abdominis (primary),andgluteusmaximusandadductormagnus(secondary).
2.Mobilisers* are responsible formovement.They tend tobemore superficialalthough lesspowerful than stabilisers,butproduceawider rangeofmotion.Theytendtocrosstwojoints,andaremadeoffast-twitchfibersthatproducepowerbut lackendurance.Mobilisers assistwith rapidorballisticmovementandproducehighforce.Withtimeanduse,theytendtotightenandshorten.Examplesincludethehamstrings,piriformis,andrhomboids.
A muscle’s principle action, shortening, where the muscle attachments movecloser together, is referred to as a concentric contraction. Because jointmovement is produced, concentric contractions are also considered dynamic
contractions.Anexample is thatofholdinganobject,where thebicepsbrachiicontracts concentrically, theelbow joint flexes, and thehandmovesup towardtheshoulder.
Amovementisconsideredtobeaneccentriccontractionwherethemusclemayexert force while lengthening. As with concentric contraction, because jointmovementisproduced,thisisalsoreferredtoasadynamiccontraction.Theactinfilaments are pulled further from the centre of the sarcomere, effectivelystretchingit.
Figure1.9:Anexampleofeccentriccontractionistheactionofthebicepsbrachiiwhentheelbowis
extendedtoloweraheavyweight.Here,bicepsbrachiiiscontrollingthemovementbygradually
lengtheninginordertoresistgravity.
When amuscle actswithoutmoving, force is generated but its length remainsunchanged.Thisisknownasstatic(isometric)contraction.
Figure1.10:Anexampleofstatic(isometric)contraction,whereaheavyweightisheld,withthe
elbowstationaryandbentat90degrees.
Levers
Aleverisadevicefortransmitting(butnotcreatingforce)andconsistsofarigidbarmovingaboutafixedpoint(fulcrum).Morespecifically,aleverconsistsofaneffort force, resistance force, rigid bar, and a fulcrum. The bones, joints, andmusclestogetherformasystemofleversinthebody,wherethejointsactasthefulcrum,themusclesapplytheeffort,andthebonescarrytheweightofthebodyparttobemoved.Leversareclassifiedaccordingtothepositionofthefulcrum,resistance(load),andeffortrelativetoeachother.
Inafirst-classlever,theeffortandresistancearelocatedonoppositesidesofthefulcrum.Ina second-class lever, theeffortandtheresistanceare locatedonthesame sideof the fulcrum, and the resistance is between the fulcrumandeffort.Finally,inathird-classlever,theeffortandresistancearelocatedonthesamesideof the fulcrum,but the effort acts between the fulcrumand the resistance, andthisisthemostcommontypeofleverinthehumanbody.
Figure1.11:Examplesofleversinthehumanbody
(a)first-classlever
(b)second-classlever
(c)third-classlever
GenerationofForce
The strength of skeletalmuscle is reflected in its ability to generate force. If aweightlifter is able to lift 75 kg, themuscles are capable of producing enoughforcetolift75kg.Evenwhennottryingtoliftaweight,themusclesmuststillgenerateenoughforcetomovethebonestowhichtheyareattached.Anumberoffactorsareinvolvedinthisabilitytogenerateforce,includingthenumberandtypeofmotorunitsactivated,thesizeofthemuscle,andtheangleofthejoint.
ReciprocalInhibitionMostmovementinvolvesthecombinedeffortoftwoormoremuscles,withonemuscleactingastheprimemover.Mostprimemoversusuallyhaveasynergisticmuscle to assist them. Furthermore, most skeletal muscles have one or moreantagonists that perform the opposite action. A good example might be hipabduction, inwhichgluteusmedius acts as theprimemover,with tensor fascialatae acting synergistically and the hip adductors acting as antagonists, beingreciprocallyinhibitedbytheactionoftheagonists.
Reciprocalinhibition(RI)isthephysiologicalphenomenoninwhichthereisan
automatic inhibition of a muscle when its antagonist contracts. Under specialcircumstancesboththeagonistandantagonistcancontracttogether,knownasaco-contraction.
Now that we have a general understanding of flexibility, muscles, andmusclemechanics,letusdefinestretching.Stretching,asitrelatestophysicalhealthandfitness, is theprocessofplacingparticularpartsof thebody intoaposition thatwilllengthenthemusclesandassociatedsofttissues.
WhatHappensWhenaMuscleIsStretched?
Upon undertaking a regular stretching program a number of changes begin tooccur within the body and specifically within the muscles themselves. Othertissues that begin to adapt to the stretching process include the ligaments,tendons,fascia,skin,andscartissue.
As discussed earlier in this chapter, the process of lengthening themuscles andthereby increasing range of movement begins within the muscles at thesarcomeres.Whenaparticularbodypart isplacedintoapositionthat lengthensthe muscle, the overlap between the thick and thin myofilaments begins todecrease.Oncethishasbeenachievedandallthesarcomeresarefullystretched,themusclefiberisatitsmaximumrestinglength.Atthispointfurtherstretchingwill help to elongate the connective tissues andmuscle fascia.Additionally,G.Goldspink(1968)andP.E.Williams&G.Goldspink(1971)concludedthat“withregularstretchingovertime,thenumberofsarcomeresisthoughttoincreaseinseries,withnewsarcomeresaddedontotheendofexistingmyofibrils,whichinturnincreasestheoverallmusclelengthandrangeofmotion.”
TermsofAnatomicalDirection
Abduction Amovementawayfromthemidline(ortoreturnfromadduction).
Adduction Amovementtowardthemidline(ortoreturnfromabduction).
Anatomicalposition
Thebodyisuprightwiththearmsandhandsturnedforward.
Anterior Towardsthefrontofthebody(asopposedtoposterior). Circumduction Movementinwhichthedistalendofabonemovesina
circle,whiletheproximalendremainsstable. Elevation Movementofapartofthebodyupwardsalongthefrontal
plane. Eversion Toturnthesoleofthefootoutward.Extension Amovementatajointresultinginseparationoftwoventral
surfaces(asopposedtoflexion). Flexion Amovementatajointresultinginapproximationoftwo
ventralsurfaces(asopposedtoextension). Inferior Beloworfurthestawayfromthehead.Inversion Toturnthesoleofthefootinward. Lateral Locatedawayfromthemidline(oppositetomedial). Medial Situatedclosetooratthemidlineofthebodyororgan
(oppositetolateral).Median Centrallylocated,situatedinthemiddleofthebody. Opposition Amovementspecifictothesaddlejointofthethumb,that
enablesyoutotouchyourthumbtothetipsofthefingersofthesamehand.
Palmar Anteriorsurfaceofthehand.Plantar Thesoleofthefoot.Posterior Relatingtothebackorthedorsalaspectofthebody
(oppositetoanterior).Pronation Toturnthepalmofthehanddowntofacethefloor,or
awayfromtheanatomicalandfoetalpositions.
Prone Positionofthebodyinwhichtheventralsurfacefacesdown(asopposedtosupine).
Rotation Movearoundafixedaxis. Superficial Onornearthesurface(asopposedtodeep).Superior Aboveorclosesttothehead.Supination Toturnthepalmofthehanduptofacetheceiling,or
towardtheanatomicalandfoetalpositions.
*Importantly,allskeletalmusclesarestabilisersandmobilisers–itdependsonthemovementandpositionofthebodyas
tohowthemusclesarereactingatthetime.
ThePrinciplesofStretching
TheBenefitsofStretching
Stretching is a simple and effective activity that helps to enhance athleticperformance, decrease the likelihood of injury, andminimizemuscle soreness.Buthow,specifically,isthisaccomplished?Thebenefitsofstretchingare:
1.ImprovedRangeofMovementByplacingparticularpartsofthebodyincertainpositions,weareabletoincreasethe length of our muscles. As a result of this, a reduction in general muscletensionisachievedandournormalrangeofmovementisincreased.
By increasingour rangeofmovementweare increasing thedistanceour limbscanmovebefore damageoccurs to themuscles and tendons. For example, themuscles and tendons in the back of our legs are put under great strain whenkickingasoccerball.Therefore,themoreflexibleandpliablethosemusclesare,thefurtherourlegcantravelforwardbeforeastrainorinjuryoccurstothem.
The benefits of an extended range of movement include increased comfort, agreaterabilitytomovefreely,andalesseningofoursusceptibilitytomuscleandtendonstraininjuries.
Figure2.1:Reducedpost-exercisemusclesoreness:microtears,bloodpooling,andaccumulated
wasteproducts.
Figure2.2
a)atightantagonistcausingtheagonisttoworkharder
b)anormalinteractionbetweenagonistandantagonist.
2.IncreasedPowerThereisadangerousstretchingmyththatsays,“Ifyoustretchtoomuchyouwilllosebothjointstabilityandmusclepower.”Thisisuntrue(aslongasTheRulesforSafeStretchingonthispageareobserved).Byincreasingourmuscles’lengthweareincreasingthedistanceoverwhichtheyareabletocontract.Thisresultsina potential increase to ourmuscles’ power and therefore increases our athleticability,whilealsoleadingtoanimprovementindynamicbalance,ortheabilitytocontrolourmuscles.
3.ReducedPost-ExerciseMuscleSorenessWehaveallexperiencedwhathappenswhenwegoforarunortothegymforthefirsttimeinafewmonths.Thefollowingdayourmusclesaretight,sore,andstiff,anditisusuallyhardtoevenwalkdownaflightofstairs.Thissorenessthatusually accompanies strenuous physical activity is often referred to as “post-exercisemusclesoreness.”Thissorenessistheresultofmicrotears(minutetearswithinthemusclefibers),bloodpooling,andaccumulatedwasteproducts,suchaslactic acid. Stretching, as part of an effective cool-down, helps to alleviate thissorenessbylengtheningtheindividualmusclefibers,increasingbloodcirculation,andremovingwasteproducts.
4.ReducedFatigueFatigueisamajorproblemforeveryone,especiallythosewhoexercise:itresultsin a decrease in both physical and mental performance. Increased flexibilitythrough stretchingcanhelpprevent theeffectsof fatigueby takingpressureoffthe working muscles (the agonists). For every muscle in the body there is anoppositeoropposingmuscle (theantagonist). If theopposingmusclesaremoreflexible, theworkingmusclesdonothavetoexertasmuchforceagainst them.Thereforeeachmovementoftheworkingmusclesactuallytakeslesseffort.
AddedBenefitsAlongwiththebenefitslistedabove,aregularstretchingprogramwillalsohelptoimprove posture, develop body awareness, improve coordination, promotecirculation,increaseenergy,andimproverelaxationandstressrelief.
TypesofStretching
Stretchingisslightlymoretechnicalthanswingingalegoveraparkbench.Therearerulesandtechniquesthatwillmaximizeitsbenefitsandminimizetheriskofinjury.Wewill look at thedifferent typesof stretching, theparticularbenefits,andtherisksanduses,aswellasgiveadescriptionofhoweachtypeisperformed.
Just as there are many different ways to strength train, there are also manydifferentways to stretch.However, it is important tonote thatnooneway inparticular,ornoonetypeofstretching,isbetterthananother.Eachtypehasitsown advantages and disadvantages, and the key to getting the most out ofstretchingliesinbeingabletomatchtherighttypeofstretchingtothepurposeorgoalyouaretryingtoachieve.
For example, proprioceptive neuromuscular facilitation (PNF) and passivestretchingaregreatforcreatingpermanentimprovementsinflexibility,buttheyarenotveryusefulforwarminguporpreparingthebodyforactivity.Dynamicstretching,ontheotherhand, isgreat forwarmingup,butcanbedangerous ifusedintheinitialstagesofinjuryrehabilitation.
Althoughtherearemanydifferentwaystostretch,theycanallbegroupedintooneoftwocategories:staticordynamic.
StaticStretches
The term “static stretches” refers to stretching exercises that are performedwithoutmovement.Inotherwords,theindividualgetsintothestretchpositionandholdsthestretchforaspecificamountoftime.Listedbelowarefivedifferenttypesofstaticstretchingexercises.
1.StaticStretchingStatic stretching is performedby placing the body into a positionwhereby themuscle(orgroupofmuscles)tobestretchedisundertension.Tobegin,boththeantagonist, or opposingmuscle, and the agonist, ormuscle to be stretched, arerelaxed.Thenslowlyandcautiouslythebodyismovedtoincreasethetensionofthemuscle being stretched.At this point the position is held ormaintained toallowthemuscletolengthen.
Aminimumholdtimeofabout20secondsisrequiredforthemuscletorelaxand
starttolengthen,whilediminishingreturnsareexperiencedafter45–60seconds.
Static stretching is a very safe and effective form of stretching, with a limitedthreatofinjury.Itisagoodchoiceforbeginnersandsedentaryindividuals.
Figure2.3:Anexampleofstaticstretching.
2.Passive(orAssisted)StretchingThis form of stretching is very similar to static stretching; however, anotherpersonorapparatusisusedtohelpfurtherstretchthemuscle.Duetothegreaterforce applied to themuscle, this form of stretching is slightlymore hazardous.Therefore, it is very important that any apparatusused is both solid and stable.Whenusingapartneritisimperativethatnojerkyorbouncingforceisappliedtothestretchedmuscle.So,chooseapartnercarefully–thepartnerisresponsibleforthesafetyofthemusclesandjointswhileperformingthestretchingexercises.
Passivestretchingisusefulinhelpingtoattainagreaterrangeofmovement,butcarrieswithitaslightlyhigherriskofinjury.Itcanalsobeusedeffectivelyaspartofarehabilitationprogramoraspartofacool-down.
Figure2.4:Anexampleofpassivestretching.
3.ActiveStretchingActive stretching is performed without any aid or assistance from an externalforce.This formof stretching involvesusingonly the strengthof theopposingmuscles (antagonists) to generate a stretch within the targeted muscle group(agonists).Thecontractionof theopposingmuscleshelps to relax the stretchedmuscles.Aclassicexampleofanactive stretch isonewherean individual raisesonelegstraightout infrontashighaspossibleandthenmaintainsthatpositionwithoutanyassistancefromapartnerorobject.
Active stretching is useful as a rehabilitation tool and a very effective form ofconditioning before moving on to dynamic stretching exercises. This type ofstretchingexerciseisusuallyquitedifficulttoholdandmaintainforlongperiodsoftimeandthestretchpositionisthereforeusuallyonlyheldfor10–15seconds.
Figure2.5:Anexampleofactivestretching.
4.PNFStretchingPNF stretching is amore advanced formof flexibility training,which involvesboth the stretching and contracting of the muscle group being targeted. PNFstretching was originally developed as a form of rehabilitation and for thatfunctionitisveryeffective.Itisalsoexcellentfortargetingspecificmusclegroupsand, aswell as increasing flexibility (and range ofmovement), it also improvesmuscularstrength.
There are many different variations of the PNF stretching principle and
sometimes it is referred to as “contract-relax stretching” or “hold-relaxstretching.”AnothervariationofthePNFtechniqueis“postisometricrelaxation(PIR).”
The area to be stretched is positioned so that themuscle (ormuscle group) isundertension.Theindividualthencontractsthestretchedmusclefor5–6secondswhile a partner (or immoveable object) applies sufficient resistance to inhibitmovement. The effort of contraction should be relevant to the level ofconditioning.The contractedmuscle is then relaxed and a controlled stretch isapplied for about 30 seconds.The athlete is then allowed 15 to 30 seconds torecoverandtheprocessisrepeated2–4times.
Information differs slightly about timing recommendations for PNF stretching.Althoughthereareconflictingresponsestothequestions“ForhowlongshouldIcontract the muscle group?” and “For how long should I rest between eachstretch?”,itismyprofessionalopinionthat,throughastudyofresearchliteratureand personal experience, the above timing recommendations provide themaximumbenefitsfromPNFstretching.
Figure2.6:AnexampleofPNFstretching.
5.IsometricStretchingIsometric stretching is a form of passive stretching similar to PNF, but thecontractionsareheldforalongerperiodoftime.Isometricstretchingplaceshighdemands on the stretched muscles and is not recommended for children oradolescentswho are still growing.Other recommendations include allowing atleast48hours’restbetweenisometricstretchingsessionsandperformingonlyoneisometricstretchingexercisepermusclegroupinasession.
Aclassicexampleofhowisometricstretchingisusedisthestanding“push-the-wall” calf stretch (see Stretch J06), where the participant stands upright, leansforward against a wall, and then places one foot as far from the wall as is
comfortable while making sure that the heel remains on the ground. In thisposition, theparticipant then contracts the calfmuscles as if trying topush thewalldown.
Toperforman isometric stretch, assume thepositionof thepassive stretch andthencontractthestretchedmusclefor10–15seconds.Besurethatallmovementof the limb is restricted. Then relax the muscle for at least 20 seconds. Thisprocedureshouldberepeated2–5times.
Figure2.7:Anexampleofisometricstretching.
DynamicStretches
The term “dynamic stretches” refers to stretching exercises that are performedwith movement. In other words, the individual uses a swinging or bouncingmotiontoextendtheirrangeofmovementandflexibility.Listedbelowarefourdifferenttypesofdynamicstretchingexercises.
1.BallisticStretchingBallistic stretching is an outdated form of stretching that uses momentumgenerated by rapid swinging, bouncing, and reboundingmovements to force abodypartpastitsnormalrangeofmovement.
The risks associated with ballistic stretching far outweigh the gains, especiallywhenbettergainscanbeachievedbyusingother forms likedynamicandPNFstretching. Other than potential injury, the main disadvantage of ballisticstretching is that it fails to allow the stretched muscles time to adapt to thestretchedpositionand,instead,maycausethemusclestotightenupbyrepeatedlytriggeringthestretch(ormyotatic)reflex.
Figure2.8:Anexampleofballisticstretching.
2.DynamicStretchingUnlike ballistic stretching, dynamic stretchinguses a controlled, soft bounceorswinging motion to move a particular body part to the limit of its range ofmovement.The forceof thebounceor swing isgradually increasedbut shouldneverbecomeradicaloruncontrolled.
Donotconfusedynamicstretchingwithballisticstretching.Dynamicstretchingisslow,gentle,andverypurposeful.Atnotimeduringdynamicstretchingshouldabody part be forced past the joint’s normal range of movement. Ballisticstretching,ontheotherhand,ismuchmoreaggressiveanditsverypurposeistoforcethebodypartbeyondthelimitofitsnormalrangeofmovement.
3.ActiveIsolatedStretchingActiveisolated(AI)stretchingisanewformofstretchingdevelopedbyAaronL.Mattes and is sometimes referred to as the “Mattes Method.” It works by
contractingtheantagonists,oropposingmusclegroup,whichforcesthestretchedmusclegrouptorelax.TheprocedureforperformingAIstretchingisasfollows.
1. Choose the muscle group to be stretched and then assume the appropriatestartingposition.
2.Activelycontracttheantagonists,oropposingmusclegroup.
3.Moveintothestretchquicklyandsmoothly.
4.Holdfor1–2secondsandthenreleasethestretch.
5.Repeat5–10times.
WhileAI stretching certainly has some benefits (mainly for the professional orwell-conditioned athlete), it also has a lot of unsubstantiated claims.One suchclaimisthatAIstretchingdoesnotengagethestretchreflex,becausethestretchisonly held for 2 seconds or less (Mattes 2000;Wharton 1996). This, however,defiesbasicmusclephysiology.Thestretchreflexinthecalfmuscle,forexample,istriggeredwithinthree-hundredthsofasecond,soanyclaimthatAIstretchingcansomehowbypassoroutsmartthestretchreflexisnothingmorethanwishfulthinking.
4.ResistanceStretchingandLoadedStretchingResistancestretchingand loadedstretchingare formsofdynamicstretchingthatbothcontractandlengthenamuscleatthesametime.Theyworkbystretchingamuscle group through its entire range ofmotionwhile under contraction. Forthis reason, both resistance stretching and loaded stretching are asmuch aboutstrengtheningamusclegroupastheyareaboutstretchingit.
LikeAIstretchingabove,resistancestretchingandloadedstretchingdohavetheirbenefits.The five-timeOlympic swimmerDaraTorres credits aportionofherswimming success to the use of resistance stretching.However, these forms ofstretching place high demands on themusculoskeletal system and therefore arerecommendedonlyforprofessionalorwell-conditionedathletes.
TheRulesforSafeStretching
Aswithmostactivitiestherearerulesandguidelinestoensurethattheyaresafe.Stretchingisnoexception–itcanbeextremelydangerousandharmfulifdone
incorrectly.Itisvitallyimportantthatthefollowingrulesbeadheredto,bothforsafetyandformaximizingthepotentialbenefitsofstretching.
Thereisoftenconfusionandconcernaboutwhichstretchesaregoodandwhichstretches arebad. Inmost cases someonehas told the inquirer that they shouldnotdothisstretchorthatstretch,orthatthisisagoodstretchandthatisabadstretch.
Arethereonlygoodstretchesandbadstretches?Istherenomiddleground?Andifthereareonlygoodandbadstretches,howdowedecidewhichonesaregoodandwhichonesarebad?
Thereisnosuchthingasagoodorbadstretch!Just as there are no goodor bad exercises, there are no goodor bad stretches:only what is appropriate for the specific requirements of the individual. So astretchthatisperfectlyokayforonepersonmaynotbeokayforsomeoneelse.
Letmeuseanexample.Apersonwithashoulderinjurywouldnotbeexpectedtodopush-upsorfreestyleswimming,butthatdoesnotmeanthatthesearebadexercises.Now,considerthesamescenariofromastretchingpointofview.Thatsame person should avoid shoulder stretches, but that does not mean that allshoulderstretchesarebad.
Thestretchitself isneithergoodnorbad.It isthewaythestretchisperformedandbywhomitisbeingperformedthatmakesstretchingeithereffectiveandsafe,orineffectiveandharmful.Toplaceaparticularstretchintoacategoryof“good”or“bad”isfoolishanddangerous.Tolabelastretchas“good”givespeopletheimpressionthattheycandothatstretchwheneverandhowevertheywantanditwillnotcausethemanyproblems.
Thespecificrequirementsoftheindividualarewhatisimportant!Remember, stretches are neither good nor bad. However, when choosing astretch there are a number of precautions and “checks” we need to performbeforegivingthatstretchtheokay.
1. Firstly, make a general review of the individual. Are they healthy andphysicallyactive,orhavetheybeenleadingasedentarylifestyleforthepast5years? Are they a professional athlete? Are they recovering from a serious
injury?Dotheyhaveaches,pains,ormuscleandjointstiffnessinanyareaoftheirbody?
2.Secondly,makeaspecificreviewofthearea,ormusclegroup,tobestretched.Arethemuscleshealthy?Isthereanydamagetothejoints,ligaments,tendons,etc.?Hastheareabeeninjuredrecently,orisitstillrecoveringfromaninjury?
Figure2.9:Anexampleofactiveisolatedstretching.
Ifthemusclegroupbeingstretchedisnot100%healthy,avoidstretchingthisareaaltogether.Work on recovery and rehabilitation before moving on to specificstretching exercises. If, however, the individual is healthy and the area to bestretchedisfreefrominjury,thenapplythefollowingtoallstretches.
1.WarmUpPriortoStretchingThisfirstruleisoftenoverlookedandcanleadtoseriousinjuryifnotperformedeffectively.Tryingtostretchmusclesthathavenotbeenwarmedisliketryingtostretchold,dryrubberbands:theymaysnap.
Warminguppriortostretchingdoesanumberofbeneficialthings,butprimarilyitspurposeistopreparethebodyandmindformorestrenuousactivity.Oneoftheways it achieves this is by helping to increase the body’s core temperaturewhile also increasing the body’s muscle temperature. By increasing muscletemperaturewearehelpingtomakethemusclesloose,supple,andpliable.Thisisessentialtoensurethemaximumbenefitisgainedfromourstretching.
Thecorrectwarm-upalsohastheeffectofincreasingbothourheartrateandourrespiratoryrate.Thisincreasesbloodflow,whichinturnincreasesthedeliveryofoxygen and nutrients to the working muscles. All this helps to prepare themusclesforstretching.
Acorrectwarm-upshouldconsistoflightphysicalactivity.Boththeintensityanddurationofthewarm-up(orhowhardandhowlong)shouldbegovernedbythefitness level of the participating athlete, although a correct warm-up for mostpeopleshouldtakeabout10minutesandresultinalightsweat.
2.StretchBeforeandAfterExerciseThequestionoftenarises:“ShouldIstretchbeforeorafterexercise?”Thisisnotan either/or situation: both are essential. It is no good stretching after exerciseand counting that as our pre-exercise stretch for next time. Stretching afterexercisehasatotallydifferentpurposetostretchingbeforeexercise.Thetwoarenotthesame.
The purpose of stretching before exercise is to help prevent injury. Stretchingdoes this by lengthening themuscles and tendons,which in turn increases ourrange of movement. This ensures that we are able to move freely withoutrestrictionorinjuryoccurring.
However, stretching after exercise has a very different role. Its purpose isprimarily to aid in the repair and recovery of the muscles and tendons. Bylengthening themuscles and tendons, stretching helps to prevent tightmusclesanddelayedmusclesorenessthatusuallyaccompaniesstrenuousexercise.
Afterexercise,ourstretchingshouldbedoneaspartofacool-down.Thecool-downwillvarydependingonthedurationandintensityofexerciseundertaken,but will usually consist of 5–10minutes of very light physical activity and befollowedby5–10minutesofstaticstretchingexercises.
Aneffectivecool-downinvolvinglightphysicalactivityandstretchingwillhelptoridwasteproductsfromthemuscles,preventbloodpooling,andpromotethedeliveryofoxygenandnutrients to themuscles.All this assists in returning thebodytoapre-exerciselevel,thusaidingtherecoveryprocess.
3.StretchOnlytothePointofTensionStretchingisnotanactivitythatismeanttobepainful;itshouldbepleasurable,relaxing,andverybeneficial.However,manypeoplebelievethattogetthemostfromtheirstretching,theyneedtobeinconstantpain.Thisisoneofthegreatestmistakeswecanmakewhenstretching.Letmeexplainwhy.
Whenthemusclesarestretchedtothepointofpain,thebodyemploysadefensemechanism called the “stretch reflex.” This is the body’s safety measure topreventseriousdamageoccurringtothemuscles,tendons,andjoints.Thestretchreflexprotectsthemusclesandtendonsbycontractingthem,therebypreventingthemfrombeingstretched.
Sotoavoidthestretchreflex,avoidpain.Neverpushthestretchbeyondwhatiscomfortable.Onlystretchtothepointwheretensioncanbefeltinthemuscles.Thisway,injurywillbeavoidedandthemaximumbenefitsfromstretchingwillbeachieved.
Figure2.10:Thestretchreflexarc.
4.StretchAllMajorMusclesandTheirOpposingMuscleGroupsWhen stretching, it is vitally important that we pay attention to all themajormuscle groups in the body. Just because a particular sport may place a lot ofemphasisonthe legs, forexample, thatdoesnotmeanthatonecanneglect themusclesoftheupperbodyinastretchingroutine.
All themusclesplay an importantpart in anyphysical activity,not just a selectfew.Muscles in the upper body, for example, are extremely important in anyrunning sport. They play a vital role in the stability and balance of the body
duringtherunningmotion.Thereforeitisimportanttokeepthembothflexibleandsupple.
Every muscle in the body has an opposing muscle that acts against it. Forexample,themusclesinthefrontoftheleg(thequadriceps)areopposedbythemuscles in the back of the leg (the hamstrings). These two groups ofmusclesprovidearesistancetoeachothertobalancethebody.Ifoneofthesegroupsofmuscles becomes stronger ormore flexible than theother group, it is likely tolead to imbalances that can result in injury or postural problems. For example,hamstring tears are a common injury in most running sports. They are oftencausedbystrongquadricepsandweak,inflexiblehamstrings.Thisimbalanceputsagreatdealofpressureonthehamstringsandcanresultinamuscletearorstrain.
5.StretchGentlyandSlowlyStretching gently and slowly helps to relax our muscles, which in turnmakesstretchingmore pleasurable and beneficial. Thiswill also help to avoidmuscletearsandstrainsthatcanbecausedbyrapid,jerkymovements.
6.BreatheSlowlyandEasilyWhileStretchingMany people unconsciously hold their breath while stretching. This causestensioninourmuscles,whichinturnmakesitverydifficulttostretch.Toavoidthis,remembertobreatheslowlyanddeeplyduringallstretchingexercises.Thishelps to relax our muscles, promote blood flow, and increase the delivery ofoxygenandnutrientstoourmuscles.
AnExample
Figure2.11:Controversialstretch?
By takinga lookatoneof themostcontroversial stretcheseverperformed,wecanseehowtheaboverulesareapplied.Thestretchpicturedbelowcausesmanyapersontogointocompletemeltdown.Ithasareputationasadangerous,badstretchandshouldbeavoidedatallcosts.
Sowhyis it thatateveryOlympicGames,CommonwealthGames,andWorldChampionships,sprinterscanbeseendoingthisstretchbeforetheirevents?Letusapplytheabovecheckstofindout.
Firstly, consider the person performing the stretch. Are they healthy, fit, andphysically active? If not, this is not a stretch they should be doing. Are theyelderly,overweight,orunfit?Aretheyyoungandstillgrowing?Dotheyleadasedentary lifestyle? If so, they should avoid this stretch!This first considerationalonewouldprohibit50%ofthepopulationfromdoingthisstretch.
Secondly, review the area to be stretched. This stretch obviously puts a largestrainonthemusclesofthehamstringsandlowerback.Soifourhamstringsorlowerbackarenot100%healthy,wearenottoperformthisstretch.Thissecond
considerationwouldprobablyruleoutanother25%,whichmeansthisstretchisonlysuitableforabout25%ofthepopulation–or,thewell-trained,physicallyfit,injury-freeathlete.
Thenapplythesixprecautionsaboveandthewell-trained,physicallyfit,injury-freeathletecanperformthisstretchsafelyandeffectively.
Remember,thestretchitselfisneithergoodnorbad.Itisthewaythestretchisperformed and by whom it is being performed that makes stretching eithereffectiveandsafe,orineffectiveandharmful.
HowtoStretchProperly
1.WhentoStretchStretchingneedstobeasimportantastherestofourtraining.Ifweareinvolvedinanycompetitivetypeofsportorexercisethenitiscrucialthatwemaketimeforspecificstretchingworkouts.Settimeasidetoworkonparticularareasthataretight or stiff. The more involved and committed we are to our exercise andfitness,themoretimeandeffortwewillneedtocommittostretching.
Asdiscussedearlier it is importanttostretchbothbeforeandafterexercise.Butwhenelse shouldwe stretchandwhat typeof stretching isbest for aparticularpurpose?
Choosing the right type of stretching for the right purpose will make a bigdifference to the effectiveness of our flexibility program. Here are somesuggestionsforwhentousethedifferenttypesofstretches.
For warming up, dynamic stretching is the most effective, while for cooling-down, static, passive, or PNF stretching is best. For improving range ofmovement, try PNF and active isolated stretching; for rehabilitation, acombinationofPNF,isometric,andactivestretchingwillgivethebestresults.
Sowhenelseshouldwestretch?Stretchperiodicallythroughouttheentireday.Itisagreatwaytokeeplooseandtohelpeasethestressofeverydaylife.Oneofthemost productive ways to utilize our time is to stretch while we are watchingtelevision.Startwith5minutesofmarchingor joggingonthespot thentakea
seatonthefloorinfrontofthetelevisionandstartstretching.
Competitionisatimewhengreatdemandsareplacedonthebody;itisthereforevitallyimportantthatweareinpeakphysicalcondition.Ourflexibilityshouldbeat itsbest justbeforecompetition.Toomany injuriesarecausedby the suddenexertionthatisneededforanysortofcompetitivesport.Getstrictonstretchingbeforecompetition.
2.Hold,Count,RepeatForhowlongshouldIholdeachstretch?HowoftenshouldIstretch?ForhowlongshouldIstretch?
These are the most commonly asked questions when discussing the topic ofstretching.Although there are conflicting responses to these questions, it ismyprofessional opinion that, through a study of research literature and personalexperience,whatfollowsiscurrentlythemostcorrectandbeneficialinformation.
“For how long should I hold each stretch?” This question causes the mostconflict.Sometextwilltellusthataslittleas10secondsisenough.Thisisabareminimum:10secondsisonlyjustenoughtimeforthemusclestorelaxandstarttolengthen.Foranyrealbenefittoourflexibilityweshouldholdeachstretchforatleast20–30seconds.
The time we commit to our stretching will be relative to our level ofinvolvement in our particular sport. So, for people looking to increase theirgeneral level of health and fitness, a minimum of about 20 seconds will beenough.However,ifweareinvolvedinhigh-levelcompetitivesportweneedtoholdeachstretchforatleast30secondsandstarttoextendthatto60secondsandbeyond.
“How often should I stretch?” This same principle of adjusting our level ofcommitment toour levelof involvement inour sportapplies to thenumberoftimeswe should stretch eachmuscle group. For example, the beginner shouldstretch eachmuscle group 2–3 times. However, if we are involved at amoreadvancedlevelinoursportweshouldstretcheachmusclegroup3–5times.
“For how long should I stretch?” Again, the same principle applies. For thebeginner, about 5–10 minutes is enough, and for the professional athlete,
anything up to two hours. If we feel that we are somewhere between thebeginner and the professional, we should adjust the time we spend stretchingaccordingly.
Please do not be impatientwith stretching.Nobody can get fit in a couple ofweeks,sodonotexpectmiraclesfromastretchingroutine.Lookinglongterm,somemusclegroupsmayneedaminimumofthreemonthsofintensestretchingtoseeanyrealimprovement.Sostickwithit–itiswellworththeeffort.
3.SequenceWhenstartingastretchingprogramitisagoodideatostartwithageneralrangeofstretchesfortheentirebody,insteadofjustaselectfew.Theideaofthisistoreduceoverallmuscletensionandtoincreasethemobilityofourjointsandlimbs.
Thenext step shouldbe to increaseoverall flexibilityby starting to extend themusclesandtendonsbeyondtheirnormalrangeofmovement.Followingthis,wework on specific areas that are tight or important for our particular sport.Remember,all this takes time.This sequenceof stretchesmaytakeuptothreemonths forustoseereal improvement,especially ifwehavenobackgroundinagility-basedactivitiesorareheavilymuscled.
No data exists on what order we should do our stretches in. However, it isrecommendedthatwestartwithsittingstretches,becausethereislesschanceofinjurywhilesitting,beforemovingontostandingstretches.Tomakeiteasierwemaywant to startwith the ankles andmove up to the neck, or vice-versa. Itreallydoesnotmatteraslongaswecoverallthemajormusclegroupsandtheiropposingmuscles.
Once we have advanced beyond improving our overall flexibility and areworking on improving the range of movement of specific muscles, or musclegroups,itisimportanttoisolatethosemusclesduringourstretchingroutines.Todothis,concentrateononlyonemusclegroupatatime.Forexample,insteadoftryingtostretchthehamstringsofbothlegsatthesametime,concentrateonthehamstringsofonlyonelegatatime.Stretchingthiswaywillhelptoreducetheresistancefromothersupportingmusclegroups.
4.PosturePosture, or alignment,while stretching is one of themost neglected aspects of
flexibility training. It is important to be aware of how crucial it can be to theoverallbenefitsofourstretching.Badpostureandincorrecttechniquecancauseimbalances in the muscles that can lead to injury, while proper posture willensurethatthetargetedmusclegroupreceivesthebestpossiblestretch.
Inmanyinstancesamajormusclegroupcanbemadeupofanumberofdifferentmuscles.Ifourpostureissloppyorincorrect,certainstretchingexercisesmayputmore emphasis onone particularmuscle in thatmuscle group, thus causing animbalancethatcouldleadtoinjury.
Forexample,whenstretchingthehamstringsit is imperativethatwekeepbothfeetpointingstraightup.Ifourfeetfalltooneside,thiswillputunduestressononeparticularpartofthehamstrings,whichcouldresultinamuscleimbalance.
HowtoUseStretchingasPartoftheWarm-up
Lately, I have been receiving a lot of questions regarding the latest studies andresearch findings on stretching, and the most popular question that is askedconcernstherolethatstretchingplaysaspartofthewarm-upprocedure.
Currently,thereseemstobealotofconfusionabouthowandwhenstretchingshouldbeusedaspartofthewarm-up,andsomepeopleareundertheimpressionthatstretchingshouldbeavoidedaltogether.
This is a very important issue and needs to be clarified. The followinginformationisprovidedtodispelsomecommonmythsandmisconceptionsaboutstretchinganditsroleaspartofthewarm-upprocedure.
Whathassciencegottosay?MostofthestudiesIhavereviewedattempttodeterminetheeffectsofstretchingoninjuryprevention.Thisisamistakeinitselfandshowsalackofunderstandingas to how stretching is used as part of an injury prevention program and thewarm-up.
Stretching and its effect on physical performance and injury prevention issomethingthatjustcannotbemeasuredscientifically.CertainlyyoucanmeasuretheeffectofstretchingonflexibilitywithsimpletestsliketheSitandReachtest,but then to determine how that affects athletic performance or injurysusceptibilityisverydifficult,ifnotnearimpossible.
Oneofthemorerecentstudiesonstretchingsupports thisviewbystatingthat:Due to the paucity, heterogeneity, andpoor quality of the available studies nodefinitiveconclusionscanbedrawnastothevalueofstretchingforreducingtheriskofexercise-relatedinjury.(Weldon2003)
Toput theabovequote in layman’s terms, therehavenotbeenenoughstudiesdoneandtheonesthathavebeenarenotspecificorconsistentenough.
Thegreatestmisconception
Confusionaboutwhatstretchingaccomplishesaspartofthewarm-upprocedureiscausingmanytoabandonstretchingaltogether.Thekeytounderstandingtherolestretchingplayscanbefoundintheprevioussentence–butyouhavetoreaditcarefully.
Stretching…aspartofthewarm-up!
Here is the key: stretching is a critical part of the warm-up, but it is not thewarm-up.
Do not make the mistake of thinking that doing a few stretches constitutes awarm-up.Aneffectivewarm-uphas anumberofvery importantkeyelementsthatwork together tominimize the likelihoodof sports injury andprepare theindividualforphysicalactivity.
Identifying the components of an effective and safe warm-up, and executingtheminthecorrectorder,iscritical.Remember,stretchingisonlyonepartofaneffective warm-up, and its place in the warm-up procedure is specific anddependentontheothercomponents.
The four key elements that should be included to ensure an effective andcompletewarm-upprocedureare:
1.Thegeneralwarm-up:Thisphaseconsistsof5to15minutesoflightphysicalactivity.Theaimhereistoelevatetheheartrateandrespiratoryrate,increasebloodflow,andincreasemuscletemperature.
2.Staticstretching:Next,5to10minutesofgentlestaticstretchingshouldbeincorporatedintothegeneralwarm-uptograduallylengthenallthemusclesofthemajormusclegroupsandassociatedsofttissuesofthebody.
3.Thesports-specificwarm-up:Duringthisphase,10to15minutesofsport-specificdrillsandexercisesshouldbeusedtopreparetheathleteforthespecificdemandsoftheirchosensport.
4.Dynamicstretching:This component involves a controlled, soft bounce orswingingmotion tomove a particular body part to the limit of its range ofmovement.Theforceofthebounceorswingisgraduallyincreasedbutshouldneverbecomeextremeoruncontrolled.
Allfourpartsofthewarm-upareequallyimportantandanyonepartshouldnotbeneglectedorthoughtofasnotnecessary.Thefourelementsworktogethertobringthebodyandmindtoaphysicalpeak,ensuringthattheathleteispreparedfortheactivitytocome.
Pleasenotethefollowingthreepoints:
1. Dynamic stretching carries with it an increased risk of injury if usedincorrectly.
2. The time recommendations given in the above warm-up procedure relatespecifically to the requirements of a serious athlete. Adjust the timesaccordinglyifyourathleticparticipationisnotataprofessionallevel.
3.Recentstudieshaveshownthatstaticstretchingmayhaveanadverseeffectonmuscle contraction speed and therefore impair performance of athletesinvolvedinsportsrequiringhighlevelsofpowerandspeed.Itisforthisreasonthatstaticstretchingisconductedearlyinthewarm-upandisalwaysfollowedbysports-specificdrillsanddynamicstretching.
Whatconclusionscanwemake?Stretching is beneficial when used correctly.Remember, stretching is just onevery important component that assists in reducing the risk of injury andimprovingathleticperformance.Thebestresultsareachievedwhenstretchingisused in combination with other injury reduction techniques and conditioningexercises.
NeckandShoulders
Theneckandshouldersarecomprisedofamultitudeofmusclesthatcontroltheheadandupperarm.Themusclesaroundtheneckandshoulders,alongwiththestructureof the joints, allow fora large rangeofmovement, including: flexion;extension; hyperextension; lateral flexion; adduction; abduction; and rotation.Thelateralvertebralmusclesoftheneckcomprisethescalenesgroup,whichrunfromthetransverseprocessesofthecervicalvertebraedownwardtotheribs,plussternocleidomastoideus, a long strapmusclewith two heads.Theplatysma isthemuscle thatmaybe seen to standout, for example, in a runner finishing ahardrace.
Deltoideusiscomposedofthreeparts;anterior,middle,andposterior.Onlythemiddle part is multipennate, probably because its mechanical disadvantage ofabductionoftheshoulderjointrequiresextrastrength.Itactsasashockabsorber,protectingtheshoulderfromimpact.Trapeziusisamajormoveroftheshoulder;the left and right trapeziusviewedas awholecreatea trapezium in shape, thusgivingthismuscleitsname.Levatorscapulae isdeeptosternocleidomastoideusandtrapezius,andisnamedafteritsactionofelevatingthescapula.Theserratusanterior forms the medial wall of the axilla, the region between the upperthoracic wall and the upper limb, alongwith the upper five ribs. It is a largemusclecomposedofaseriesoffinger-likeslips.
The rotator cuff is a collection of muscles that comprises of supraspinatus,
infraspinatus,teresminor,andsubscapularis;theyacttoholdthe“ball”oftheshoulder balanced in the right position in the “socket” of the scapula duringmovementsoftheshoulder,thushelpingtopreventdislocationofthejoint.Thesubscapularisconstitutesthegreaterpartoftheposteriorwalloftheaxilla,alongwithteresmajor,andthetendonoflatissimusdorsi,whichpassesaroundit.
Erectorspinae,alsocalledsacrospinalis,comprisesthreesetsofmusclesorganisedinparallelcolumns.Fromlateraltomedial,theyare:iliocostalis,longissimus,andspinalis. Longissimus is the intermediate part of the erector spinae. It may besubdivided into thoracis, cervicis, and capitis portions.The spinalis is themostmedialpartoftheerectorspinae.Itmayalsobesubdividedintothoracis,cervicis,and capitis portions. The transversospinalis muscles are a composite of threesmall muscle groups situated deep to erector spinae. However, unlike erectorspinae,eachgroupliessuccessivelydeeperfromthesurfaceratherthanside-by-side. The muscle groups are, from more superficial to deep: semispinalis,multifidus,androtatores.Theirfibersgenerallyextendupwardandmediallyfromtransverse processes to higher spinous processes. Multifidus and rotatores arediscussedinChapter6.
Sports that benefit from these neck and shoulder stretches include: archery;battingsportslikecricket,baseball,andsoftball;boxing;contactsportslikesoccer,American football (gridiron), and rugby; golf; racquet sports like tennis,badminton, and squash; swimming; throwing sports like cricket, baseball, andfieldevents;wrestling.
A01:LATERALNECKSTRETCH
TechniqueLookforwardwhilekeepingyourheadup.Slowlymoveyoureartowardsyourshoulderwhilekeepingyourhandsbehindyourback.
MusclesbeingstretchedPrimarymuscles:Levatorscapulae.Trapezius.Secondary muscles: Sternocleidomastoideus. Scalenus anterior, medius andposterior.
SportsthatbenefitfromthisstretchBoxing.Americanfootball(gridiron).Rugby.Swimming.Wrestling.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).
AdditionalinformationforperformingthisstretchcorrectlyKeepyour shouldersdownandyourhandsbehindyourback.Donot liftyourshouldersupwhenyoutiltyourheadtotheside.
ComplementarystretchA02.
A02:ROTATINGNECKSTRETCH
TechniqueStanduprightwhilekeepingyourshouldersstillandyourheadup.Slowlyrotateyourchintowardsyourshoulder.
Musclesbeingstretched
Primary muscles: Sternocleidomastoideus. Splenius capitis. Semispinalis capitis.Longissimuscapitis.Secondarymuscles:Levatorscapulae.Trapezius.
SportsthatbenefitfromthisstretchArchery.Boxing.Americanfootball(gridiron).Rugby.Swimming.Wrestling.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).
AdditionalinformationforperformingthisstretchcorrectlyKeepyourheadup.Donotletyourchinfalltowardsyourshoulders.
ComplementarystretchA06.
A03:FORWARDFLEXIONNECKSTRETCH
TechniqueStand upright and let your chin fall forward towards your chest. Relax yourshouldersandkeepyourhandsbyyourside.
MusclesbeingstretchedPrimary muscles: Semispinalis capitis and cervicis. Spinalis capitis and cervicis.Longissimuscapitisandcervicis.Spleniuscapitisandcervicis.Secondarymuscles:Levatorscapulae.Trapezius.Rhomboids.
SportsthatbenefitfromthisstretchBoxing.Americanfootball(gridiron).Rugby.Cycling.Swimming.Wrestling.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).
Commonproblemsandmoreinformationforperformingthisstretchcorrectly
Somepeoplearemoreflexibleintheupperbackandneckthanothers.Donotoverstretchbyforcingyourheaddown:instead,relaxandlettheweightofyourheaddothestretchingforyou.
ComplementarystretchA07.
A04:DIAGONALFLEXIONNECKSTRETCH
TechniqueStanduprightandletyourchinfallforwardtowardsyourchest.Thengentlyleanyourheadtooneside.Relaxyourshouldersandkeepyourhandsbyyourside.
MusclesbeingstretchedPrimarymuscles:Levatorscapulae.Trapezius.Rhomboids.Secondarymuscles:Semispinaliscapitisandcervicis.Spinaliscapitisandcervicis.Longissimuscapitisandcervicis.Spleniuscapitisandcervicis.
Sportsthatbenefitfromthisstretch
Archery. Boxing. Soccer. American football (gridiron). Rugby. Cycling. Golf.Swimming.Wrestling.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlySomepeoplearemoreflexibleintheupperbackandneckthanothers.Donotoverstretchbyforcingyourheaddown;instead,relaxandlettheweightofyourheaddothestretchingforyou.
ComplementarystretchesA02,A07.
A05:NECKEXTENSIONSTRETCH
TechniqueStanduprightand liftyourhead, lookingupwardsas if trying topointupwithyourchin.Relaxyourshouldersandkeepyourhandsbyyourside.
MusclesbeingstretchedPrimarymuscles:Platysma.Sternocleidomastoideus.Secondarymuscles:Omohyoideus.Sternohyoideus.Sternothyroideus.
SportsthatbenefitfromthisstretchBoxing.Americanfootball(gridiron).Rugby.Cycling.Swimming.Wrestling.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).
AdditionalinformationforperformingthisstretchcorrectlyKeepyourmouthclosedandyourteethtogetherwhendoingthisstretch.
ComplementarystretchC02.
A06:NECKPROTRACTIONSTRETCH
TechniqueKeepyourheadupthenpushyourheadforwardbystickingyourchinout.
MusclesbeingstretchedPrimary muscles: Semispinalis cervicis. Spinalis cervicis. Longissimus cervicis.Spleniuscervicis.Secondarymuscles:Levatorscapulae.Trapezius.Rhomboids.
SportsthatbenefitfromthisstretchBoxing.Americanfootball(gridiron).Rugby.Cycling.Swimming.Wrestling.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).
AdditionalinformationforperformingthisstretchcorrectlyKeepyourheadup.Donotletyourchinfalltowardstheground.
ComplementarystretchA03.
A07:SITTINGNECKFLEXIONSTRETCH
TechniqueWhilesittingonachair,crossyourarmsoverandhangontothechairbetweenyourlegs.Letyourheadfallforwardandthenleanbackwards.
MusclesbeingstretchedPrimary muscles: Semispinalis capitis and cervicis. Spinalis capitis and cervicis.Longissimuscapitisandcervicis.Spleniuscapitisandcervicis.Secondarymuscles:Levatorscapulae.Trapezius.Rhomboids.
SportsthatbenefitfromthisstretchArchery. Boxing. American football (gridiron). Rugby. Cycling. Golf.Swimming.Wrestling.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlySomepeoplearemoreflexibleintheupperbackandneckthanothers.Donotoverstretchbyforcingyourheaddown:instead,relaxandlettheweightofyourheaddothestretchingforyou.
ComplementarystretchesA03,A11.
A08:PARALLELARMSHOULDERSTRETCH
TechniqueStanduprightandplaceonearmacrossyourbody.Keepyourarmparalleltothegroundandpullyourelbowtowardsyouroppositeshoulder.
MusclesbeingstretchedPrimarymuscles:Trapezius.Rhomboids.Latissimusdorsi.Posteriordeltoid.Secondarymuscles:Infraspinatus.Teresminor.
SportsthatbenefitfromthisstretchArchery.Cricket.Baseball. Softball. Boxing.Golf.Tennis.Badminton. Squash.Rowing.Canoeing.Kayaking.Swimming.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).
AdditionalinformationforperformingthisstretchcorrectlyKeepyourarmstraightandparalleltotheground.
ComplementarystretchA09.
A09:BENTARMSHOULDERSTRETCH
TechniqueStanduprightandplaceonearmacrossyourbody.Bendyourarmat90degreesandpullyourelbowtowardsyouroppositeshoulder.
MusclesbeingstretchedPrimarymuscles:Trapezius.Rhomboids.Latissimusdorsi.Posteriordeltoid.Secondarymuscles:Infraspinatus.Teresminor.
SportsthatbenefitfromthisstretchArchery.Cricket.Baseball. Softball. Boxing.Golf.Tennis.Badminton. Squash.Rowing.Canoeing.Kayaking.Swimming.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen
shoulder(adhesivecapsulitis).
AdditionalinformationforperformingthisstretchcorrectlyKeepyourupperarmparalleltotheground.
ComplementarystretchA08.
A10:WRAPAROUNDSHOULDERSTRETCH
TechniqueStanduprightandwrapyourarmsaroundyourshouldersasifhuggingyourself.Pullyourshouldersback.
MusclesbeingstretchedPrimarymuscles:Trapezius.Rhomboids.Latissimusdorsi.Posteriordeltoid.Secondarymuscles:Infraspinatus.Teresminor.
SportsthatbenefitfromthisstretchArchery.Cricket.Baseball. Softball. Boxing.Golf.Tennis.Badminton. Squash.Rowing.Canoeing.Kayaking.Swimming.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen
shoulder(adhesivecapsulitis).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDonotpulltooquicklyonyourshoulders.Easeintothestretchbyslowlypullingyourshouldersback.
ComplementarystretchA11.
A11:CROSSOVERSHOULDERSTRETCH
TechniqueStandwith your knees bent.Cross your arms over and grab the back of yourknees.Thenstarttoriseupwardsuntilyoufeeltensioninyourupperbackandshoulders.
MusclesbeingstretchedPrimarymuscles:Trapezius.Rhomboids.Latissimusdorsi.Secondarymuscle:Teresminor.
SportsthatbenefitfromthisstretchArchery.Cricket.Baseball. Softball. Boxing.Golf.Tennis.Badminton. Squash.Rowing.Canoeing.Kayaking.Swimming.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyKeep your shoulders level to the ground and avoid twisting or turning to oneside.
ComplementarystretchA07.
A12:REACHING-UPSHOULDERSTRETCH
TechniquePlace one hand behind your back and then reach up between your shoulder-blades.
MusclesbeingstretchedPrimarymuscles:Supraspinatus.Infraspinatus.Secondary muscles: Pectoralis major. Teres minor. Anterior deltoid.
Coracobrachialis.
SportsthatbenefitfromthisstretchMartial arts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking.Swimming.Cricket.Baseball.Fieldevents.Wrestling.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyManypeopleareverytight intherotatormusclesof theshoulder.Performthisstretchveryslowlytostartwithanduseextremecautionatalltimes.
ComplementarystretchesA13,A15.
A13:ELBOW-OUTROTATORSTRETCH
TechniqueStandwithyourhandbehindthemiddleofyourbackandyourelbowpointingout.Reachoverwithyourotherhandandgentlypullyourelbowforward.
MusclesbeingstretchedPrimarymuscles:Infraspinatus.Teresminor.Secondarymuscle:Supraspinatus.
SportsthatbenefitfromthisstretchMartial arts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.Wrestling.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyManypeopleareverytightintherotatorcuffmusclesoftheshoulder.Performthisstretchveryslowlytostartwithanduseextremecautionatalltimes.
ComplementarystretchA15.
A14:ARM-UPROTATORSTRETCH
TechniqueStandwithyourarmoutandyourforearmpointingupwardsat90degrees.Placeabroomstick inyourhandandbehindyourelbow.Withyourotherhandpullthebottomofthebroomstickforward.
MusclesbeingstretchedPrimarymuscles:Pectoralismajor.Subscapularis.Teresmajor.Secondarymuscle:Pectoralisminor.Anteriordeltoid.
SportsthatbenefitfromthisstretchMartial arts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.Wrestling.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).
Commonproblemsandadditionalinformationforperformingthisstretch
correctlyManypeopleareverytightintherotatorcuffmusclesoftheshoulder.Performthisstretchveryslowlytostartwithanduseextremecautionatalltimes.
ComplementarystretchA15.
A15:ARM-DOWNROTATORSTRETCH
TechniqueStandwithyour armout andyour forearmpointingdownwards at90degrees.Placeabroomstickinyourhandandbehindyourelbow.Withyourotherhandpullthetopofthebroomstickforward.
MusclesbeingstretchedPrimarymuscle:Infraspinatus.Posteriordeltoid.Secondarymuscle:Teresminor.
SportsthatbenefitfromthisstretchMartial arts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.Wrestling.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyManypeopleareverytightintherotatorcuffmusclesoftheshoulder.Performthisstretchveryslowlytostartwithanduseextremecautionatalltimes.
ComplementarystretchA13.
A16:REVERSESHOULDERSTRETCH
TechniqueStanduprightandclaspyourhands togetherbehindyourback.Slowly liftyourhandsupward.
Musclesbeingstretched
Primarymuscle:Anteriordeltoid.Secondarymuscles.Bicepsbrachii.Brachialis.Coracobrachialis.
SportsthatbenefitfromthisstretchBasketball.Netball.Hiking.Backpacking.Mountaineering.Orienteering.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertioninflammation.
AdditionalinformationforperformingthisstretchcorrectlyDonotleanforwardwhileliftingyourhandsupward.
ComplementarystretchB06.
A17:ASSISTEDREVERSESHOULDERSTRETCH
TechniqueStanduprightwithyourbacktowardsatableorbenchandplaceyourhandsontheedgeof the tableorbench.Keepyourarms straightand slowly loweryourentirebody.
MusclesbeingstretchedPrimarymuscles:Anteriordeltoid.Pectoralismajor.
Secondarymuscles:Bicepsbrachii.Brachialis.Brachioradialis.Coracobrachialis.
SportsthatbenefitfromthisstretchBasketball.Netball.Hiking.Backpacking.Mountaineering.Orienteering.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Fieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertioninflammation.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyLookforwardandkeepyourbodyupright.
ComplementarystretchesB03,B05.
ArmsandChest
Mobility of the upper limb is mainly dependent on three joints: thesternoclavicular, acromioclavicular, and shoulder joints.Muscles in this areacanbe categorised according to: 1) muscles that run between the trunk and thescapula,whichactupon the shouldergirdleandnoton the shoulder joint, i.e.,trapezius, levator scapulae, rhomboids, serratus anterior, pectoralisminor,andsubclavius;2)musclesthatrunbetweenthetrunkandthehumerus,whichact upon the shoulder joint and the shoulder girdle: i.e., latissimus dorsi andpectoralismajor;3)muscles that runbetweenthe scapulaandhumerus,whichact exclusively upon the shoulder joint, i.e., deltoideus, supraspinatus,infraspinatus,teresminor,subscapularis,teresmajor,andcoracobrachialis.
Muscles of the arm comprise those that originate from the scapula and/or thehumerus,andinsertintotheradiusand/orulna,sothattheyactupontheelbowjoint. These are: biceps brachii; brachialis; triceps brachii; and anconeus.Coracobrachialis, although acting upon the shoulder joint, is also includedbecause of its proximity to the other muscles of this group. Biceps brachiioperates over three joints, and has two tendinous heads at its origin and twotendinousinsertions.Occasionallyithasathirdhead,originatingattheinsertionof coracobrachialis. The short head forms part of the lateral wall of the axilla,alongwithcoracobrachialis and thehumerus.Brachialis liesposterior tobicepsbrachiiandisthemainflexoroftheelbowjoint.Tricepsbrachiioriginatesfromthreeheadsandistheonlymuscleonthebackofthearm.
The anterior forearm contains three functionalmuscle groups: the pronators ofthe forearm; the wrist flexors; and the long flexors of the fingers and thumb.They are arranged in three layers: the superficial layer comprises fourmuscles:pronatorteres;flexorcarpiradialis;palmarislongus;andflexorcarpiulnaris.Themiddlelayercontainsonlytheflexordigitorumsuperficialis.Thedeepestlayer consists of: flexor digitorum profundus; flexor pollicis longus; andpronatorquadratus.Onthebackof the forearmthereare twomusclegroups.The superficial group contains, from the radial to ulnar side: brachioradialis;extensor carpi radialis longus; extensor carpi radialis brevis; extensordigitorum; extensor digiti minimi; and extensor carpi ulnaris. The musclebellyofbrachioradialis isprominentwhenworkingagainst resistance.Thedeepgroupcontains:supinator; abductorpollicis longus; extensorpollicisbrevis;extensorpollicislongus;andextensorindicis.
Themusclegroupings in thehandare:1) the“intrinsic”muscles, consistingoftheinterossei,locatedwithintheintermetacarpalspacestoactonthefourfingersandthumb,andthelumbricals,whicharisefromthetendonsofflexordigitorumprofundus in the palm and act on the four fingers; 2) the muscles of thehypothenar eminence; 3) the muscles of the thenar eminence; 4) adductorpollicis.
Sportsthatbenefitfromthesearmandcheststretchesinclude:archery;basketballandnetball;battingsportslikecricket,baseball,andsoftball;hiking,backpacking,mountaineering, and orienteering; ice hockey and field hockey; martial arts;racquet sports like tennis, badminton, and squash; rowing, canoeing, andkayaking; swimming; throwing sports like cricket, baseball, and field events;volleyball;wrestling.
B01:ABOVEHEADCHESTSTRETCH
TechniqueStanduprightandinterlockyourfingers.Bendyourarmsandplacethemaboveyourheadwhileforcingyourelbowsandhandsbackwards.
Musclesbeingstretched
Primarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscle:Serratusanterior.
SportsthatbenefitfromthisstretchBasketball.Netball.Hiking.Backpacking.Mountaineering.Orienteering.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulImpingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertioninflammation.
AdditionalinformationforperformingthisstretchcorrectlyVarytheheightofyourhands.Loweryourhandsbehindyourheadtoplaceanemphasis on the anterior deltoid and raise your hands above your head toemphasizethepectoralmuscles.
ComplementarystretchB07.
B02:PARTNERASSISTEDCHESTSTRETCH
TechniqueExtendbothofyourarmsparalleltotheground.Haveapartnerholdontoyourhandsandslowlypullyourarmsbackwards.
MusclesbeingstretchedPrimarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscles:Bicepsbrachii.Brachialis.Brachioradialis.Coracobrachialis.
SportsthatbenefitfromthisstretchBasketball.Netball.Hiking.Backpacking.Mountaineering.Orienteering.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.
Sportsinjurywherestretchmaybeuseful
Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).Bicepstendonrupture.Bicepitaltendonitis.Bicepsstrain.Cheststrain.Pectoralmuscleinsertioninflammation.
AdditionalinformationforperformingthisstretchcorrectlyKeepyourarmsparalleltothegroundandyourpalmsfacingoutward.
ComplementarystretchB04.
B03:SEATEDPARTNERASSISTEDCHESTSTRETCH
TechniqueSitonthegroundandhaveapartnerstandbehindyou.Reachbehindwithbotharmsandhavethepartnerfurtherextendyourarms.
MusclesbeingstretchedPrimarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscles:Bicepsbrachii.Brachialis.Brachioradialis.Coracobrachialis.
Sportsthatbenefitfromthisstretch
Basketball.Netball.Hiking.Backpacking.Mountaineering.Orienteering.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Fieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).Bicepstendonrupture.Bicepitaltendonitis.Bicepsstrain.Cheststrain.Pectoralmuscleinsertioninflammation.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyKeep your palms facing outward and your arms slightly above parallel to theground.
ComplementarystretchesB01,B05.
B04:PARALLELARMCHESTSTRETCH
TechniqueStandwithyourarmextendedtotherearandparalleltotheground.Holdontoan immovable object and then turn your shoulders and body away from youroutstretchedarm.
MusclesbeingstretchedPrimarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscles:Bicepsbrachii.Brachialis.Brachioradialis.Coracobrachialis.
SportsthatbenefitfromthisstretchBasketball.Netball.Hiking.Backpacking.Mountaineering.Orienteering.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).Bicepstendonrupture.Bicepitaltendonitis.Bicepsstrain.Cheststrain.Pectoralmuscleinsertioninflammation.
AdditionalinformationforperformingthisstretchcorrectlyKeepyourarmparalleltothegroundandyourfingerspointingbackwards.
ComplementarystretchB02.
B05:BENTARMCHESTSTRETCH
TechniqueStandwithyourarmextendedandyour forearmat right angles to theground.Restyourforearmagainstanimmovableobjectandthenturnyourshouldersandbodyawayfromyourextendedarm.
MusclesbeingstretchedPrimarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscle:Serratusanterior.
SportsthatbenefitfromthisstretchBasketball.Netball.Hiking.Backpacking.Mountaineering.Orienteering.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertioninflammation.
AdditionalinformationforperformingthisstretchcorrectlyKeepyourupperarmparalleltotheground.
ComplementarystretchB04.
B06:ASSISTEDREVERSECHESTSTRETCH
TechniqueStanduprightwithyourbacktowardsatableorbenchandplaceyourhandsontheedgeofthetableorbench.Slowlyloweryourentirebody.
MusclesbeingstretchedPrimarymuscles:Anteriordeltoid.Pectoralismajorandminor.Secondarymuscles:Bicepsbrachii.Coracobrachialis.
Sportsthatbenefitfromthisstretch
Archery.Cricket.Baseball. Softball. Boxing.Golf.Tennis.Badminton. Squash.Rowing.Canoeing.Kayaking.Swimming.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).Bicepstendonrupture.Bicepitaltendonitis.Bicepsstrain.Cheststrain.Pectoralmuscleinsertioninflammation.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyUseyourlegstocontroltheloweringofyourbody.Donotloweryourbodytooquickly.
ComplementarystretchA16.
B07:BENT-OVERCHESTSTRETCH
TechniqueFaceawallandplacebothhandsonthewalljustaboveyourhead.Slowlyloweryourshouldersasifmovingyourchintowardstheground.
MusclesbeingstretchedPrimarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscles:Serratusanterior.Teresmajor.
SportsthatbenefitfromthisstretchBasketball.Netball.Hiking.Backpacking.Mountaineering.Orienteering.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.
SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertioninflammation.
AdditionalinformationforperformingthisstretchcorrectlyKeepyourarmsstraightandyourfingerspointingstraightupwards.
ComplementarystretchB01.
B08:KNEELINGCHESTSTRETCH
TechniqueKneelonthefloorinfrontofachairortableandinterlockyourforearmsaboveyourhead.Placeyourarmsontheobjectandloweryourupperbodytowardtheground.
MusclesbeingstretchedPrimarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscles:Serratusanterior.Teresmajor.
SportsthatbenefitfromthisstretchBasketball.Netball.Hiking.Backpacking.Mountaineering.Orienteering.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Fieldevents.
SportsinjurywherestretchmaybeusefulImpingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder (adhesive capsulitis). Chest strain. Pectoral muscle insertioninflammation.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyKeepyourelbowsbentandvary thewidthofyourarms fora slightlydifferentstretch.
ComplementarystretchesB01,B07.
B09:REACHING-DOWNTRICEPSSTRETCH
TechniqueReach behind your headwith both hands and your elbows pointing upwards.Thenreachdownyourbackwithyourhands.
MusclesbeingstretchedPrimarymuscle.Tricepsbrachii.Secondarymuscles:Latissimusdorsi.Teresmajorandminor.
SportsthatbenefitfromthisstretchBasketball.Netball.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Fieldevents.Volleyball.
SportsinjurywherestretchmaybeusefulElbowsprain.Elbowdislocation.Elbowbursitis.Tricepstendonrupture.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDonotperformforanextendedperiodoftime,ascirculationisrestrictedintheshoulderduringthisstretch.
ComplementarystretchesA14,B08.
B10:TRICEPSSTRETCH
TechniqueStandwithyourhandbehindyourneckandyourelbowpointingupwards.Thenuseyourotherhand(oraropeortowel)topullyourelbowdown.
MusclesbeingstretchedPrimarymuscle:Tricepsbrachii.Secondarymuscles:Latissimusdorsi.Teresmajorandminor.
Sportsthatbenefitfromthisstretch
Basketball.Netball.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.Volleyball.
SportsinjurywherestretchmaybeusefulElbowsprain.Elbowdislocation.Elbowbursitis.Tricepstendonrupture.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyDo not perform this stretch for an extended period of time, as the bloodcirculationisrestrictedintheshoulder.
ComplementarystretchD03.
B11:KNEELINGFOREARMSTRETCH
TechniqueWhile crouching on your knees with your forearms facing forward and handspointingbackwards,slowlymoverearward.
MusclesbeingstretchedPrimarymuscles:Bicepsbrachii.Brachialis.Brachioradialis.Coracobrachialis.Secondary muscles: Pronator teres. Flexor carpi radialis. Flexor carpi ulnaris.Palmarislongus.
SportsthatbenefitfromthisstretchBasketball.Netball.Cricket.Baseball.Softball.Icehockey.Fieldhockey.Martialarts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking. Swimming.Athleticsthrowingfieldevents.Volleyball.Wrestling.
SportsinjurywherestretchmaybeusefulBiceps tendon rupture. Bicepital tendonitis. Biceps strain. Elbow strain. Elbowdislocation.Elbowbursitis.Tenniselbow.Golfer’selbow.Thrower’selbow.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDependingonwhereyourmusclesaremosttight,youmayfeelthisstretchmoreinyourforearmsormoreinyourupperarms.Tomakethisstretcheasier,moveyourhandstowardsyourknees.
ComplementarystretchB12.
B12:PALMS-OUTFOREARMSTRETCH
TechniqueInterlockyour fingers in frontofyourchest and then straightenyourarmsandturnthepalmsofyourhandsoutwards.
MusclesbeingstretchedPrimary muscles: Pronator teres. Flexor carpi radialis. Flexor carpi ulnaris.Palmarislongus.Secondarymuscles: Flexor digitorum superficialis. Flexor digitorum profundus.Flexorpollicislongus.
SportsthatbenefitfromthisstretchBasketball.Netball.Cricket.Baseball.Softball.Icehockey.Fieldhockey.Martialarts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking. Swimming.Athleticsthrowingfieldevents.Volleyball.Wrestling.
SportsinjurywherestretchmaybeusefulTenniselbow.Golfer’selbow.Thrower’selbow.Wristsprain.Wristdislocation.Wristtendonitis.Carpaltunnelsyndrome.Ulnartunnelsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyTheforearms,wrists,andfingerscompriseamultitudeofsmallmuscles,tendons,and ligaments. Do not overstretch this area by applying too much force tooquickly.
ComplementarystretchB13.
B13:FINGERS-DOWNFOREARMSTRETCH
TechniqueHoldontoyourfingersandturnyourpalmsoutwards.Straightenyourarmandthenpullyourfingersbackusingyourotherhand.
MusclesbeingstretchedPrimarymuscles:Brachialis.Brachioradialis.Pronator teres.Flexorcarpi radialis.Flexorcarpiulnaris.Palmarislongus.
Secondarymuscles: Flexor digitorum superficialis. Flexor digitorum profundus.Flexorpollicislongus.
SportsthatbenefitfromthisstretchBasketball.Netball.Cricket.Baseball.Softball.Icehockey.Fieldhockey.Martialarts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking. Swimming.Athleticsthrowingfieldevents.Volleyball.Wrestling.
SportsinjurywherestretchmaybeusefulTenniselbow.Golfer’selbow.Thrower’selbow.Wristsprain.Wristdislocation.Wristtendonitis.Carpaltunnelsyndrome.Ulnartunnelsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyTheforearms,wrists,andfingerscompriseamultitudeofsmallmuscles,tendons,and ligaments. Do not overstretch this area by applying too much force tooquickly.
ComplementarystretchB11.
B14:FINGERSTRETCH
TechniquePlacethetipsofyourfingerstogetherandpushyourpalmstowardseachother.
MusclesbeingstretchedPrimary muscles: Flexor digitorum superficialis. Flexor digitorum profundus.Flexorpollicislongus.Flexorpollicisbrevis.Secondary muscles: Opponens pollicis. Opponens digiti minimi. Palmarinterossei.
SportsthatbenefitfromthisstretchBasketball.Netball.Cricket.Baseball.Softball.Icehockey.Fieldhockey.Martialarts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking. Swimming.Athleticsfieldevents.Volleyball.Wrestling.
SportsinjurywherestretchmaybeusefulTenniselbow.Golfer’selbow.Thrower’selbow.Wristsprain.Wristdislocation.Wristtendonitis.Carpaltunnelsyndrome.Ulnartunnelsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyTheforearms,wrists,andfingerscompriseamultitudeofsmallmuscles,tendons,and ligaments. Do not overstretch this area by applying too much force tooquickly.
ComplementarystretchB13.
B15:THUMBSTRETCH
TechniqueStartwith your fingers pointing up and your thumbout to one side, then useyourotherhandtopullyourthumbdown.
MusclesbeingstretchedPrimarymuscles:Flexorpollicislongus.Flexorpollicisbrevis.
Secondarymuscles:Adductorpollicis.Opponenspollicis.
SportsthatbenefitfromthisstretchBasketball.Netball.Cricket.Baseball.Softball.Icehockey.Fieldhockey.Martialarts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking. Swimming.Cricket.Baseball.Fieldevents.Volleyball.Wrestling.
SportsinjurywherestretchmaybeusefulTenniselbow.Golfer’selbow.Thrower’selbow.Wristsprain.Wristdislocation.Wristtendonitis.Carpaltunnelsyndrome.Ulnartunnelsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThe palm and thumb comprise a multitude of small muscles, tendons, andligaments.Donotoverstretchthisareabyapplyingtoomuchforcetooquickly.
ComplementarystretchesB12,B14.
B16:FINGERS-DOWNWRISTSTRETCH
TechniqueHoldontoyourfingerswhilestraighteningyourarm.Pullyourfingerstowardsyourbody.
MusclesbeingstretchedPrimarymuscles:Extensorcarpiulnaris.Extensorcarpiradialislongusandbrevis.Extensordigitorum.Secondarymuscles:Extensordigitiminimi.Extensorindicis.
SportsthatbenefitfromthisstretchBasketball.Netball.Cricket.Baseball.Softball.Icehockey.Fieldhockey.Martialarts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking. Swimming.Athleticsthrowingfieldevents.Volleyball.Wrestling.
SportsinjurywherestretchmaybeusefulTenniselbow.Golfer’selbow.Thrower’selbow.Wristsprain.Wristdislocation.Wristtendonitis.Carpaltunnelsyndrome.Ulnartunnelsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyTheforearms,wrists,andfingerscompriseamultitudeofsmallmuscles,tendons,and ligaments. Do not overstretch this area by applying too much force tooquickly.
ComplementarystretchB17.
B17:ROTATINGWRISTSTRETCH
TechniquePlaceonearmstraightoutinfrontandparalleltotheground.Rotateyourwristdown andoutwards and thenuse yourother hand to further rotate yourhandupwards.
MusclesbeingstretchedPrimarymuscles:Brachioradialis.Extensorcarpiulnaris.Supinator.Secondarymuscles:Extensordigitorum.Extensorpollicislongusandbrevis.
SportsthatbenefitfromthisstretchBasketball.Netball.Cricket.Baseball.Softball.Icehockey.Fieldhockey.Martialarts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking. Swimming.Athleticsthrowingfieldevents.Volleyball.Wrestling.
SportsinjurywherestretchmaybeusefulTenniselbow.Golfer’selbow.Thrower’selbow.Wristsprain.Wristdislocation.Wristtendonitis.Carpaltunnelsyndrome.Ulnartunnelsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyTheforearms,wrists,andfingerscompriseamultitudeofsmallmuscles,tendons,and ligaments. Do not overstretch this area by applying too much force tooquickly.
ComplementarystretchB16.
Stomach
The anterior abdominal wall muscles occur between the ribs and the pelvis,encircling the internal organs, and act to support the trunk, permitmovement(primarily flexandrotate the lumbarspine),andsupport the lowerback.Thereare three layers of muscle, with fibers running in the same direction as thecorresponding three layers of muscle in the thoracic wall. The deepest layerconsists of the transversus abdominis, whose fibers run approximatelyhorizontally. Transversus abdominis spans around the trunk to attach into thethoraco-lumbar fascia, a thick connective tissue sheath, that helps to stabilise thetrunkandpelviswhenmusclesconnectingintoitareundertension.Themiddlelayercomprisesthe internaloblique,whosefibersarecrossedbytheoutermostlayerknownastheexternaloblique,formingapatternoffibersresemblingaSt.Andrew’scross.Overlyingthesethreelayersistherectusabdominis,whichrunsvertically,oneithersideofthemidlineoftheabdomen,andisassociatedwiththesix-packmusclesseeninconditionedathletes.Rectusabdominisisactiveintrunkflexion,bringingtheribcageclosertothepubicbone,forexampleinthecrunchorsit-up.Liketheotherabdominals,itactsasastabilisingmuscle,andalsoactsasarestrainttohyperextensioninthelumbarvertebrae.
Sports that benefit from these stomach stretches include: basketball andnetball;batting sports like cricket, baseball and softball; boxing; contact sports likefootball, gridiron and rugby; golf; hiking, backpacking, mountaineering, andorienteering; icehockeyand fieldhockey; ice-skating, roller-skating, and inlineskating;martial arts; rowing,canoeing,andkayaking; running, track,andcross-country; running sports like soccer, American football (gridiron), and rugby;snowskiingandwaterskiing;surfing;walkingandracewalking;wrestling.
C01:ONELBOWSSTOMACHSTRETCH
TechniqueLiefacedownandbringyourhandsclosetoyourshoulders.Keepyourhipsontheground,lookforward,andriseupontoyourelbows.
MusclesbeingstretchedPrimarymuscles:Transversusabdominis.Rectusabdominis.Secondarymuscles:Psoasmajorandminor.Iliacus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cricket. Baseball. Softball. Boxing. Golf. Hiking.Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Rowing. Canoeing.Kayaking.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAbdominalmusclestrain.
Commonproblemsandmoreinformationforperformingthisstretch
correctlyFor most people who spend their day in a seated position, (office workers,drivers,etc.)themusclesinthefrontofthebodycanbecomeextremelytightandinflexible. Exercise cautionwhen performing this stretch for the first time andallowplentyofresttimebetweeneachrepetition.
ComplementarystretchC03.
C02:RISINGSTOMACHSTRETCH
TechniqueLiefacedownandbringyourhandsclosetoyourshoulders.Keepyourhipsontheground,lookforward,andriseupbystraighteningyourarms.
MusclesbeingstretchedPrimarymuscles:Externalandinternalintercostals.Externalandinternalobliques.Transversusabdominis.Rectusabdominis.Secondarymuscles:Psoasmajorandminor.Iliacus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cricket. Baseball. Softball. Boxing. Golf. Hiking.Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Rowing. Canoeing.Kayaking.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
Sportsinjurywherestretchmaybeuseful
Abdominalmusclestrain.Hipflexorstrain.Iliopsoastendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyFor most people who spend their day in a seated position, (office workers,drivers,etc.)themusclesinthefrontofthebodycanbecomeextremelytightandinflexible. Exercise cautionwhen performing this stretch for the first time andallowplentyofresttimebetweeneachrepetition.
ComplementarystretchC03.
C03:ROTATINGSTOMACHSTRETCH
TechniqueLiefacedownandbringyourhandsclosetoyourshoulders.Keepyourhipsontheground, look forward,andriseupby straighteningyourarms.Then slowlybendonearmandrotatethatshouldertowardstheground.
MusclesbeingstretchedPrimarymuscles:External and internalobliques.Transversus abdominis.Rectusabdominis.Secondarymuscles:Quadratuslumborum.Psoasmajorandminor.Iliacus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cricket. Baseball. Softball. Boxing. Golf. Hiking.Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Rowing. Canoeing.Kayaking.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.
Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAbdominalmusclestrain.Hipflexorstrain.Iliopsoastendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyFor most people who spend their day in a seated position, (office workers,drivers,etc.)themusclesinthefrontofthebodycanbecomeextremelytightandinflexible. Exercise cautionwhen performing this stretch for the first time andallowplentyofresttimebetweeneachrepetition.
ComplementarystretchC06.
C04:STANDINGLEAN-BACKSTOMACHSTRETCH
TechniqueStanduprightwithyourfeetshoulder-widthapartandplaceyourhandsonyourbuttocksforsupport.Lookupwardsandslowlyleanbackwardsatthewaist.
Musclesbeingstretched
Primarymuscles:Externalandinternalintercostals.Externalandinternalobliques.Transversusabdominis.Rectusabdominis.Secondarymuscles:Psoasmajorandminor.Iliacus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cricket. Baseball. Softball. Boxing. Golf. Hiking.Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Rowing. Canoeing.Kayaking.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAbdominalmusclestrain.Hipflexorstrain.Iliopsoastendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDonotperformthisstretchifyousufferfromlowerbackpainorhavesustainedaninjurytoyourlowerback.Exercisecautionwhenperformingforthefirsttimeandallowplentyofresttimebetweeneachrepetitionofthisstretch.
ComplementarystretchC02.
C05:STANDINGLEAN-BACKSIDESTOMACHSTRETCH
TechniqueStanduprightwithyour feet shoulder-widthapartandplaceonehandonyourbuttocks.Lookupandslowlyleanbackwardsatthewaist,thenreachoverwithyouroppositehandandrotateatthewaist.
MusclesbeingstretchedPrimarymuscles:External and internalobliques.Transversus abdominis.Rectus
abdominis.Secondarymuscles:Quadatuslumborum.Psoasmajorandminor.Iliacus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cricket. Baseball. Softball. Boxing. Golf. Hiking.Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Rowing. Canoeing.Kayaking.Running.Track.Cross-country. Football. Soccer.American football(gridiron).Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAbdominalmusclestrain.Hipflexorstrain.Iliopsoastendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDonotperformthisstretchifyousufferfromlowerbackpainorhavesustainedaninjurytoyourlowerback.Exercisecautionwhenperformingforthefirsttimeandallowplentyofresttimebetweeneachrepetitionofthisstretch.
ComplementarystretchC03.
C06:BACKARCHINGSTOMACHSTRETCH
TechniqueSitonaSwissballandslowlyrolltheballforwardwhileleaningback.Allowyourbackandshoulderstorestontheballandyourarmstohangtoeachside.
MusclesbeingstretchedPrimarymuscles:Externalandinternalintercostals.Externalandinternalobliques.Transversusabdominis.Rectusabdominis.Secondarymuscles:Pectoralismajorandminor.
SportsthatbenefitfromthisstretchBasketball. Netball. Cricket. Baseball. Softball. Boxing. Golf. Hiking.Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline skating. Martial arts. Rowing. Canoeing.Kayaking.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAbdominalmusclestrain.Cheststrain.Pectoralmuscleinsertioninflammation.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyFor most people who spend their day in a seated position, (office workers,drivers,etc.)themusclesinthefrontofthebodycanbecomeextremelytightandinflexible. Exercise cautionwhen performing this stretch for the first time andallowplentyofresttimebetweeneachrepetition.
ComplementarystretchC02.
BackandSides(Upper,Middle,andLower)
Themuscles around the spine, and the broader area of the back, are primarilyresponsible for stabilising the spinalcolumnandkeeping theback inanuprightposition.Themusclesof thebackand sides allow theupperbodyand spine tomoveinflexion,lateralflexion,extension,hyperextension,androtation.
Latissimusdorsi, thebroadestmuscleof theback, isoneof thechiefclimbingmuscles, since it pulls the shoulders downwards and backwards, and pulls thetrunkuptothefixedarms.Itisthereforeheavilyusedinsportssuchasclimbing,gymnastics (in particular rings and parallel bars), swimming, and rowing. Therhomboidmusclesaresituatedbetweenthescapulaandvertebralcolumn,andareso named because of their shape (rhombus); major being larger than minor.Quadratuslumborumrunsacrossthewaistfromtheiliaccresttothepelvisandiliolumbar ligament to the lowest rib and transverse processes of L1 to L4. Itsactionistosidebendthetrunk,andalsotoresistthetrunkbeingpulledsidewaysintheoppositedirection.
The lower external intercostal muscles may blend with the fibers of externaloblique,whichoverlap them, thus effectively formingone continuous sheet ofmuscle,withtheexternal intercostal fibers seeminglystrandedbetweentheribs.Internal intercostal fibers lie deep to, and run obliquely across, the external
intercostals.Thereareelevenexternalandinternalintercostalsoneachsideoftheribcage.
Erectorspinae,alsocalledsacrospinalis,comprisesthreesetsofmusclesorganisedinparallelcolumns.Fromlateraltomedial,theyare:iliocostalis,longissimus,andspinalis. Longissimus is the intermediate part of the erector spinae. It may besubdivided into thoracis, cervicis, and capitis portions.The spinalis is themostmedialpartoftheerectorspinae.Itmayalsobesubdividedintothoracis,cervicis,and capitis portions. The transversospinalis muscles are a composite of threesmall muscle groups situated deep to erector spinae. However, unlike erectorspinae,eachgroupliessuccessivelydeeperfromthesurfaceratherthanside-by-side. The muscle groups are, from more superficial to deep: semispinalis,multifidus,androtatores.Theirfibersgenerallyextendupwardandmediallyfromtransverse processes to higher spinous processes. Multifidus is the part of thetransversospinalisgroupthatliesinthefurrowbetweenthevertebraeofthespineand their transverse processes. It lies deep to semispinalis and erector spinae.Rotatoresarethedeepestlayerofthetransversospinalisgroup.
Interspinalesareshortandinsignificantmusclespositionedoneithersideoftheinterspinousligament.Liketheinterspinales,theintertransversariiarealsoshortand insignificant muscles. The cervical and thoracic regions encompassintertransversarii anteriores and intertransversarii posteriores, and the lumbarregionencompassesintertransversariilateralesandintertransversariimediales.
Sportsthatbenefitfromthesebackandsidestretchesinclude:archery;basketballand netball; batting sports like cricket, baseball, and softball; boxing; contactsports like football, rugby, and gridiron; cycling; golf; hiking, backpacking,mountaineering, and orienteering; ice hockey and field hockey; ice-skating,roller-skating, and inline skating; martial arts; racquet sports like tennis,badminton, and squash; rowing, canoeing, and kayaking; running, track, andcross-country;runningsportslikesoccer,Americanfootball(gridiron),andrugby;snow skiing andwater skiing; surfing; swimming; throwing sports like cricket,baseball,andfieldevents;volleyball;walkingandracewalking;wrestling.
D01:REACHINGFORWARDUPPERBACKSTRETCH
TechniqueStandwithyourarmsoutinfrontandcrossedover.Pushyourhandsforwardasfaraspossibleandletyourheadfallforward.
MusclesbeingstretchedPrimarymuscles:Trapezius.Rhomboids.Secondarymuscles:Semispinaliscapitisandcervicis.Spinaliscapitisandcervicis.Longissimuscapitisandcervicis.Spleniuscapitisandcervicis.
SportsthatbenefitfromthisstretchArchery. Boxing. Cycling. Golf. Tennis. Badminton. Squash. Rowing.Canoeing.Kayaking.Snowskiing.Waterskiing.Swimming.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck (acute torticollis). Upper back muscle strain. Upper back ligamentsprain.
AdditionalinformationforperformingthisstretchcorrectlyConcentrateonreachingforwardwithyourhandsandseparatingyourshoulder-blades.
ComplementarystretchD05.
D02:REACHINGUPPERBACKSTRETCH
TechniqueSitinasquattingpositionwhilefacingadooredgeorpole,thenholdontothedooredgewithonehandandleanbackwardsawayfromthedoor.
MusclesbeingstretchedPrimarymuscles:Trapezius.Rhomboids.Latissimusdorsi.Posteriordeltoid.Secondarymuscle:Teresmajor.
SportsthatbenefitfromthisstretchArchery. Boxing. Cycling. Golf. Tennis. Badminton. Squash. Rowing.
Canoeing.Kayaking.Snowskiing.Waterskiing.Swimming.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck (acute torticollis). Upper back muscle strain. Upper back ligamentsprain.Impingementsyndrome.Rotatorcufftendonitis.Shoulderbursitis.Frozenshoulder(adhesivecapsulitis).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyLeanbackwardsand let theweightofyourbodydothe stretching.Relaxyourupperback,allowingittoroundoutandyourshoulder-bladestoseparate.
ComplementarystretchesD01,A08.
D03:REACH-UPBACKSTRETCH
TechniqueStandwithyourarmscrossedoverandthenraisethemaboveyourhead.Reachupasfarasyoucan.
Musclesbeingstretched
Primarymuscle:Latissimusdorsi.Secondarymuscle:Teresmajor.
SportsthatbenefitfromthisstretchBasketball.Netball.Swimming.Volleyball.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck (acute torticollis). Upper back muscle strain. Upper back ligamentsprain.
AdditionalinformationforperformingthisstretchcorrectlyLetyourheadfallforwardsothatyourarmscanreachstraightupwardswithouttouchingyourhead.
ComplementarystretchD04.
D04:LYINGWHOLEBODYSTRETCH
TechniqueLieonyourbackandextendyour armsbehindyou.Raiseyour toes and thenlengthenyourbodyasmuchasyoucan.
MusclesbeingstretchedPrimarymuscles:Serratusanterior.Latissimusdorsi.Secondarymuscle:Teresmajor.
SportsthatbenefitfromthisstretchBasketball.Netball.Swimming.Volleyball.
SportsinjurywherestretchmaybeusefulBackmusclestrain.Backligamentsprain.
AdditionalinformationforperformingthisstretchcorrectlyConcentrateonextendingyourlegsbypushingwithyourheels,ratherthanyourtoes.
ComplementarystretchD03.
D05:SITTINGBENT-OVERBACKSTRETCH
TechniqueSitonthegroundwithyourlegsstraightoutinfrontorat45degreesapart.Keepyourtoespointingupwardsandrestyourarmsbyyoursideoronyourlap.Relaxyourbackandneckandthenletyourheadandchestfallforward.
MusclesbeingstretchedPrimarymuscles:Semispinaliscervicisandthoracis.Spinaliscervicisandthoracis.Longissimus cervicis and thoracis. Splenius cervicis. Iliocostalis cervicis andthoracis.
Secondarymuscles:Interspinales.Rotatores.
SportsthatbenefitfromthisstretchCricket.Baseball. Softball.American football (gridiron).Rugby.Cycling.Golf.Hiking.Backpacking.Mountaineering.Orienteering. Icehockey.Fieldhockey.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).Backmusclestrain.Backligamentsprain.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyWhere this stretch is primarily felt will depend on where you are most tight.Somepeoplewill feelmosttensionintheneckandupperback,whereasotherswillfeelmosttensioninthelowerbackandhamstrings.Thisstretchgivesagoodindicationofwhereyouneedtoimproveyourflexibility.
ComplementarystretchD01.
D06:SITTINGSIDEREACHSTRETCH
TechniqueSitwithone legstraightout to thesideandyour toespointingup.Thenbringyourotherfootuptoyourkneeandletyourheadfall forward.Reachtowardstheoutsideofyourtoeswithbothhands.
MusclesbeingstretchedPrimary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis.Iliocostalis thoracis. Iliocostalis lumborum. Intertransversarii. Rotatores.Multifidus.Secondary muscles: Obliques. Semimembranosus. Semitendinosus. Bicepsfemoris.
SportsthatbenefitfromthisstretchCricket.Baseball.Softball.Boxing.Americanfootball(gridiron).Rugby.Cycling.Golf. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Fieldhockey.Tennis.Badminton.Squash.Rowing.Canoeing.Kayaking.Swimming.Running.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).Backmusclestrain.Backligamentsprain.
AdditionalinformationforperformingthisstretchcorrectlyIt isnot important tobe able to touchyour toes.Simply reaching towards theoutsideofyourtoesissufficient.
ComplementarystretchD21.
D07:STANDINGKNEE-TO-CHESTSTRETCH
TechniqueWhilestanding,useyourhandstobringonekneeintoyourchest.
MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.Secondarymuscle:Iliocostalislumborum.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Iceskating.Rollerskating.Inlineskating.Martial arts. Running. Track. Cross-country. American football (gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.
AdditionalinformationforperformingthisstretchcorrectlyMakesureyouhavegoodbalancewhenperformingthis stretch,or leanagainstanobjecttostopyourselffromfallingover.
ComplementarystretchD08.
D08:LYINGKNEE-TO-CHESTSTRETCH
TechniqueLieonyourbackandkeeponelegflatontheground.Useyourhandstobringyourotherkneeintoyourchest.
MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.Secondarymuscle:Iliocostalislumborum.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Iceskating.Rollerskating.Inlineskating.Martial arts. Running. Track. Cross-country. American football (gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.
AdditionalinformationforperformingthisstretchcorrectlyRestyourback,head,andneckonthegroundanddonotbe temptedtoraiseyourheadofftheground.
ComplementarystretchD08.
D09:LYINGDOUBLEKNEE-TO-CHESTSTRETCH
TechniqueLieonyourbackanduseyourhandstobringbothkneesintoyourchest.
MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.Secondarymuscles:Iliocostalislumborum.Spinalisthoracis.Longissimusthoracis.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Iceskating.Rollerskating.Inlineskating.Martial arts. Running. Track. Cross-country. American football (gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.
AdditionalinformationforperformingthisstretchcorrectlyRest your back, head, and neck on the ground and don’t be tempted to raiseyourheadofftheground.
ComplementarystretchD07.
D10:KNEELINGREACHFORWARDSTRETCH
TechniqueKneel on the ground and reach forward with your hands. Let your head fallforwardandpushyourbuttockstowardsyourfeet.
MusclesbeingstretchedPrimarymuscle:Latissimusdorsi.Secondarymuscles:Teresmajor.Serratusanterior.
SportsthatbenefitfromthisstretchBasketball.Netball.Swimming.Volleyball.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.
AdditionalinformationforperformingthisstretchcorrectlyUseyourhands and fingers towalkyour arms forward andextend this stretch,butdonotliftyourbacksideoffyourfeet.
ComplementarystretchD04.
D11:KNEELINGBACK-ARCHSTRETCH
TechniqueKneelonyourhandsandknees.Letyourheadfallforwardsandarchyourbackupwards.
MusclesbeingstretchedPrimarymuscles:Semispinaliscervicisandthoracis.Spinaliscervicisandthoracis.
Longissimus cervicis and thoracis. Splenius cervicis. Iliocostalis cervicis andthoracis.Secondarymuscles:Interspinales.Rotatores.
SportsthatbenefitfromthisstretchCricket.Baseball.Softball.Cycling.Golf.Hiking.Backpacking.Mountaineering.Orienteering. Ice hockey. Field hockey. Tennis. Badminton. Squash.Rowing.Canoeing.Kayaking.Running.Track.Cross-country.Soccer.Americanfootball(gridiron).Rugby.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).Backmusclestrain.Backligamentsprain.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyPerformthisstretchslowlyanddeliberately,restingyourweightevenlyonbothyourkneesandhands.
ComplementarystretchesD05,D09.
D12:KNEELINGBACK-SLUMPSTRETCH
TechniqueKneelonyourhandsandknees.Lookupandletyourbackslumpdownwards.
MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.Secondarymuscles:Transversusabdominis.Rectusabdominis.
SportsthatbenefitfromthisstretchCricket.Baseball.Softball.Cycling.Golf.Hiking.Backpacking.Mountaineering.Orienteering. Ice hockey. Field hockey. Tennis. Badminton. Squash.Rowing.Canoeing.Kayaking.Running.Track.Cross-country.Soccer.Americanfootball(gridiron).Rugby.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulNeck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome.Wryneck(acutetorticollis).Backmusclestrain.Backligamentsprain.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyPerformthisstretchslowlyanddeliberately,restingyourweightevenlyonbothyourkneesandhands.
ComplementarystretchesC02,C03.
D13:KNEELINGBACKROTATIONSTRETCH
TechniqueKneelonthegroundandraiseonearm.Thenrotateyourshouldersandmiddlebackwhilelookingupwards.
MusclesbeingstretchedPrimary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis.Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores.Intertransversarii.Interspinales.Secondarymuscles:Externalandinternalobliques.Pectoralismajor.
SportsthatbenefitfromthisstretchArchery.Basketball.Netball.Cricket.Baseball. Softball.Boxing.Cycling.Golf.Hiking.Backpacking.Mountaineering.Orienteering. Icehockey.Fieldhockey.Iceskating.Rollerskating.Inlineskating.Martialarts.Tennis.Badminton.Squash.Rowing. Canoeing. Kayaking. Running. Track. Cross-country. Americanfootball (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing.Swimming.Athleticsfieldevents.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulBackmusclestrain.Backligamentsprain.Abdominalmusclestrain(obliques).
AdditionalinformationforperformingthisstretchcorrectlyKeepyourarmpointing straightupwardand followyourhandwithyoureyes.
Thiswillhelptofurtherextendthestretchintoyourneck.
ComplementarystretchD14.
D14:STANDINGBACKROTATIONSTRETCH
TechniqueStandwith your feet shoulder-width apart. Place your hands across your chestwhilekeepingyourbackandshouldersupright.Slowlyrotateyourshoulderstooneside.
MusclesbeingstretchedPrimary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis.Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores.Intertransversarii.Interspinales.Secondarymuscles:Quadratuslumborum.Externalandinternalobliques.
SportsthatbenefitfromthisstretchArchery. Basketball. Netball. Cricket. Baseball. Softball. Boxing. Americanfootball(gridiron).Rugby.Cycling.Golf.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey.Iceskating.Rollerskating.Inlineskating.Martial arts.Tennis.Badminton. Squash.Rowing.Canoeing.Kayaking.Waterskiing. Surfing. Swimming. Running. Track. Cross-country. Soccer. Snowskiing.Athleticfieldevents.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulBackmusclestrain.Backligamentsprain.Abdominalmusclestrain(obliques).
AdditionalinformationforperformingthisstretchcorrectlyTo further extend this stretch use your hands to pull your upper body furtheraround.
ComplementarystretchD16.
D15:STANDINGREACH-UPBACKROTATIONSTRETCH
TechniqueStandwith your feet shoulder-width apart. Place your hands above your headwhilekeepingyourbackandshouldersupright.Slowlyrotateyourshoulderstooneside.
MusclesbeingstretchedPrimary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis.Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores.Intertransversarii.Interspinales.Secondarymuscles:Quadratuslumborum.Externalandinternalobliques.
SportsthatbenefitfromthisstretchArchery. Basketball. Netball. Cricket. Baseball. Softball. Boxing. Americanfootball(gridiron).Rugby.Cycling.Golf.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey.Iceskating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking.Running.Track.Cross-country.Snowskiing.Waterskiing.Surfing.Swimming.Athleticsfieldevents.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulBackmusclestrain.Backligamentsprain.Abdominalmusclestrain(obliques).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyLeanbackslightlytoemphasizetheobliquemuscles.Donotperformifyousufferfromlowerbackpain.
ComplementarystretchD13.
D16:LYINGLEGCROSS-OVERSTRETCH
TechniqueLieonyourbackandcrossone legover theother.Keepyourarmsout to thesideandbothlegsstraight.Letyourbackandhipsrotatewithyourleg.
MusclesbeingstretchedPrimary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis.Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores.Intertransversarii.Interspinales.Secondarymuscles:Gluteusmaximus,medius,andminimus.Tensorfasciaelatae.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Rollerskating. Inline skating.Martial arts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Iliotibialbandsyndrome.
AdditionalinformationforperformingthisstretchcorrectlyKeepyourshouldersonthegroundandavoidliftingthemduringthisstretch.Donotthrowyourlegovertotheside;simplylettheweightofyourlegdomostofthestretchingforyou.
ComplementarystretchD17.
D17:LYINGKNEEROLL-OVERSTRETCH
TechniqueLieonyourback,keepyourknees togetherandraise themslightly.Keepyourarmsouttothesideandthenletyourbackandhipsrotatewithyourknees.
MusclesbeingstretchedPrimary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis.Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores.Intertransversarii.Interspinales.Secondarymuscles:Gluteusmaximus,medius,andminimus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Rollerskating. Inline skating.Martial arts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Iliotibialbandsyndrome.
AdditionalinformationforperformingthisstretchcorrectlyKeepyourshouldersonthegroundandavoidliftingthemduringthisstretch.Donotthrowyourlegsovertotheside;simplylettheweightofyourlegsdomostofthestretchingforyou.
ComplementarystretchD14.
D18:SITTINGKNEE-UPROTATIONSTRETCH
TechniqueSitwith one leg straight and theother leg crossedover your knee.Turn yourshouldersandputyourarmontoyourraisedkneetohelprotateyourshouldersandback.
MusclesbeingstretchedPrimarymuscles:Gluteusmaximus,medius,andminimus.Tensorfasciaelatae.Secondarymuscles:Semispinalis thoracis.Spinalis thoracis.Longissimus thoracis.
Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores.Intertransversarii.Interspinales.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Rollerskating. Inline skating.Martial arts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Abdominalmusclestrain(obliques).Iliotibialbandsyndrome.
AdditionalinformationforperformingthisstretchcorrectlyKeepyourhipsstraightandconcentrateonrotatingyourlowerback.
ComplementarystretchD16.
D19:SITTINGKNEE-UPEXTENDEDROTATIONSTRETCH
TechniqueSitwith one leg crossedunder the other and theother foot crossedover yourknee;thenturnyourshouldersandputyourarmontoyourraisedkneetohelprotateyourshouldersandback.
MusclesbeingstretchedPrimarymuscles:Gluteusmaximus,medius,andminimus.Secondarymuscles:Semispinalis thoracis.Spinalis thoracis.Longissimus thoracis.Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores.Intertransversarii.Interspinales.
Sportsthatbenefitfromthisstretch
Cycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Rollerskating. Inline skating.Martial arts.Running.Track.Cross-country.Soccer.Americanfootball(gridiron).Rugby.Snowskiing.Waterskiing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Abdominalmusclestrain(obliques).Iliotibialbandsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyKeepyourhipsstraightandconcentrateonrotatingyourlowerback.Thisstretchalsorequiresagoodlevelofhipflexibility;donotperformifyouexperiencepainorexcessivetensioninthehips.
ComplementarystretchesD17,D21.
D20:KNEELINGREACH-AROUNDSTRETCH
TechniqueKneel on your hands and knees and then take one hand and reach aroundtowardsyourankle.Keepyourbackparalleltotheground.
Musclesbeingstretched
Primarymuscles:Quadratuslumborum.Externalandinternalobliques.Secondary muscles: Iliocostalis lumborum. Intertransversarii. Rotatores.Multifidus.
SportsthatbenefitfromthisstretchCricket.Baseball.Softball.Boxing.Americanfootball(gridiron).Rugby.Hiking.Backpacking.Mountaineering.Orienteering. Ice hockey. Field hockey.Martialarts.Rowing.Canoeing.Kayaking.Surfing.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Abdominalmusclestrain(obliques).
AdditionalinformationforperformingthisstretchcorrectlyKeep your thighs vertical, (straight up and down) and your back straight andparalleltotheground.Balanceyourweightevenlyonbothyourkneesandyourhand.
ComplementarystretchD23.
D21:STANDINGLATERALSIDESTRETCH
TechniqueStandwith your feet about shoulder-width apart and look forward.Keep yourbodyupright and slowly bend to the left or right.Reach down your legwithyourhandanddonotbendforward.
MusclesbeingstretchedPrimarymuscles:Quadratuslumborum.Externalandinternalobliques.Secondary muscles: Iliocostalis lumborum. Intertransversarii. Rotatores.Multifidus.
SportsthatbenefitfromthisstretchCricket.Baseball.Softball.Boxing.Americanfootball(gridiron).Rugby.Hiking.Backpacking.Mountaineering.Orienteering. Ice hockey. Field hockey.Martialarts.Rowing.Canoeing.Kayaking.Surfing.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Abdominalmusclestrain(obliques).
AdditionalinformationforperformingthisstretchcorrectlyDo not lean forward or backward: concentrate on keeping your upper bodystraight.
ComplementarystretchD23.
D22:REACHINGLATERALSIDESTRETCH
TechniqueStandwithyourfeetshoulder-widthapart,thenslowlybendtothesideandreachoverthetopofyourheadwithyourhand.Donotbendforward.
MusclesbeingstretchedPrimarymuscles:Quadratuslumborum.Externalandinternalobliques.Latissimusdorsi.Secondary muscles: Teres minor. Iliocostalis lumborum. Intertransversarii.Rotatores.Multifidus.
SportsthatbenefitfromthisstretchCricket.Baseball.Softball.Boxing.Soccer.Americanfootball(gridiron).Rugby.Hiking.Backpacking.Mountaineering.Orienteering. Icehockey.Fieldhockey.Martialarts.Rowing.Canoeing.Kayaking.Surfing.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Abdominalmusclestrain(obliques).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDo not lean forward or backward; concentrate on keeping your upper bodystraight.
ComplementarystretchesD20,D23.
D23:SITTINGLATERALSIDESTRETCH
TechniqueWhilesittingonachairwithyourfeetflatontheground,lookstraightaheadandkeepyourbodyupright.Slowlybendtotheleftorrightwhilereachingtowardsthegroundwithonehand.Donotbendforward.
MusclesbeingstretchedPrimarymuscles:Quadratuslumborum.Externalandinternalobliques.Secondary muscles: Iliocostalis lumborum. Intertransversarii. Rotatores.Multifidus.
SportsthatbenefitfromthisstretchCricket.Baseball.Softball.Boxing.Americanfootball(gridiron).Rugby.Hiking.Backpacking.Mountaineering.Orienteering. Ice hockey. Field hockey.Martialarts.Rowing.Canoeing.Kayaking.Surfing.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Abdominalmusclestrain(obliques).
AdditionalinformationforperformingthisstretchcorrectlyDo not lean forward or backward: concentrate on keeping your upper bodystraight.
ComplementarystretchD06.
HipsandButtocks
The hips and buttocks are comprised of a number of both largemuscles (e.g.,gluteusmaximus)andsmallmuscles(e.g.,piriformis).Thesemusclesareprimarilyresponsibleforhipstabilisationandlowerlegmovement.Themusclesaroundthehipandbuttocks,alongwiththestructureofthehipjoint,allowforalargerangeof movement of the lower leg; including flexion, extension, adduction,abduction,androtation.
Thepsoasmajorrunsdownwardstobejoinedbytheiliacus,togethercalledtheiliopsoas. Together, thesemuscles act as padding for various abdominal viscera,andleavetheabdomentobecomethemainflexorsofthehipjoint,andstabilisersofthelowback.Notethatsomeupperfibersofpsoasmajormayinsertbyalongtendon into the iliopubic eminence to form thepsoasminor,which has littlefunctionandisabsentinabout40%ofpeople.Bilateralcontractureofthismusclewillincreaselumbarlordosis.
Thebulkofthebuttockismainlyformedbythegluteusmaximus,whichisthelargestandmostsuperficialmuscleofthegroup,lyingposteriortosmallermusclessuch as gluteus medius and gluteus minimus. Gluteus maximus contributes topowerfulhipextensionforexplosiveactivitiessuchassprinting.
Piriformis isasmall, tubularmusclethatoriginatesattheinternalsurfaceofthesacrum,insertsatthesuperiorborderofthegreatertrochanterofthefemur,and
leavesthepelvisbypassingthroughthegreatersciaticforamen.Themuscleassistsinlaterallyrotatingthehipjoint,abductingthethighwhenthehipisflexed,andhelpstoholdthehead(ball)ofthefemurintheacetabulum(socket).
Thegemellussuperiorandgemellusinferior(thegemelli)aresmall,thinmusclesthatcrossthehipjointfromtheareaoftheischiumtothegreatertrochanterofthefemur.Theirpathisalmosthorizontalacrossthejoint.
Lyingbetweenthetwogemelli,theobturatorinternushasabroadoriginonapartofthepelviscalledtheobturatorforamen,alongwithportionsoftheloweriliacbone.Besidesbeinganoutwardrotator,itisastrongstabiliserofthehip.
Theobturatorexternusisanidealrotatorofthehipduetoitsposition.Itpassesfromthelowerendoftheobturatorforamen,thenbehindtheneckofthefemurtoattachtothegreatertrochanterofthefemuronthemedialside.Itslineofpullallows the head of the femur to roll laterally inside the socket of the pelvis,creatingoutward,orexternalrotation.
Themost inferior (lowest) deep rotator is thequadratus femoris; it is a shortmusclerunningalmosthorizontalfromtheupperportionoftheischialtuberositytothefemur.
Sportsthatbenefitfromthesehipandbuttockstretchesinclude:cycling;hiking,backpacking,mountaineering,andorienteering;icehockeyandfieldhockey;ice-skating, roller-skating and inline skating; martial arts; rowing, canoeing, andkayaking;running,track,andcross-country;runningsportslikesoccer,Americanfootball (gridiron), and rugby; snow skiing andwater skiing;walking and racewalking.
E01:LYINGCROSS-OVERKNEEPULL-DOWNSTRETCH
TechniqueLieonyourbackandcrossonelegovertheother.Bringyourfootuptoyouropposite knee and with your opposite arm pull your raised knee towards theground.
MusclesbeingstretchedPrimarymuscles:Gluteusmediusandminimus.Secondarymuscles:Tensorfasciaelatae.Piriformis.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Iliotibialbandsyndrome.
AdditionalinformationforperformingthisstretchcorrectlyKeepyourshouldersonthegroundandconcentrateonpullingyourraisedkneetotheground,notuptowardsyourchest.
ComplementarystretchE09.
E02:LYINGLEGTUCKHIPSTRETCH
TechniqueLieonyour stomach andbendone legunder your stomach.Lean towards theground.
MusclesbeingstretchedPrimarymuscles:Piriformis.Gemellus superior and inferior.Obturator internusandexternus.Quadratusfemoris.Secondarymuscle:Gluteusmaximus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulPiriformissyndrome.Snappinghipsyndrome.Trochantericbursitis.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyThispositioncanbealittlehardtogetinto,somakesureyouarewellsupported
anduseyourhandsforbalance.
ComplementarystretchE04.
E03:STANDINGLEGTUCKHIPSTRETCH
TechniqueStandbesideachairortableandplacethefootfurthestfromtheobjectontotheobject.Relaxyourleg,leanforward,andbendyourotherleg,loweringyourselftowardstheground.
MusclesbeingstretchedPrimarymuscles:Piriformis.Gemellus superior and inferior.Obturator internusandexternus.Quadratusfemoris.Secondarymuscle:Gluteusmaximus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulPiriformissyndrome.Snappinghipsyndrome.Trochantericbursitis.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyUse the leg you are standing on to regulate the intensity of this stretch. Theloweryougo,themoretensionyouwillfeel.
ComplementarystretchE02.
E04:STANDINGLEGRESTINGBUTTOCKSSTRETCH
TechniqueStandbesideachairor table forbalance,andplaceoneankleonyouroppositeknee.Slowlyloweryourselftowardstheground.
MusclesbeingstretchedPrimarymuscles:Piriformis.Gemellus superior and inferior.Obturator internusandexternus.Quadratusfemoris.Secondarymuscle:Gluteusmaximus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulPiriformissyndrome.Snappinghipsyndrome.Trochantericbursitis.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyUse the leg you are standing on to regulate the intensity of this stretch. Theloweryougo,themoretensionyouwillfeel.
ComplementarystretchE10.
E05:SITTINGROTATIONALHIPSTRETCH
TechniqueSit with one leg crossed and your other leg behind your buttocks. Lean yourwholebodytowardsthelegthatisbehindyourbuttocks.
MusclesbeingstretchedPrimarymuscle:Pectineus.Secondarymuscles:Adductorlongus,brevis,andmagnus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Field
hockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulGroin strain. Tendonitis of the adductor muscles. Snapping hip syndrome.Trochantericbursitis.
AdditionalinformationforperformingthisstretchcorrectlyThe more you lean your whole body towards the leg that is behind yourbuttocks,themoretensionyouwillfeel.
ComplementarystretchE06.
E06:STANDINGROTATIONALHIPSTRETCH
TechniqueStand beside a table and raise your lower leg out to the side and up onto thetable.Thenslowlyloweryourbody.
MusclesbeingstretchedPrimarymuscle:Pectineus.Secondarymuscles:Adductorlongus,brevis,andmagnus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulGroin strain. Tendonitis of the adductor muscles. Snapping hip syndrome.Trochantericbursitis.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyUse the leg you are standing on to regulate the intensity of this stretch. Theloweryougo,themoretensionyouwillfeel.
ComplementarystretchE05.
E07:SITTINGCROSS-LEGGEDREACHFORWARDSTRETCH
TechniqueSitcross-leggedandkeepyourbackstraight.Thengentlyleanforward.
MusclesbeingstretchedPrimarymuscles:Piriformis.Gemellus superior and inferior.Obturator internusandexternus.Quadratusfemoris.Secondarymuscle:Gluteusmaximus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating. Roller-skating. Inline skating. Martial arts. Rowing.Canoeing. Kayaking. Running. Track. Cross-country. American football(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulPiriformissyndrome.Groinstrain.Tendonitisoftheadductormuscles.Snappinghipsyndrome.Trochantericbursitis.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyMaketheemphasisofthisstretchkeepingyourbackstraight,ratherthantryingtoleantoofarforward.
ComplementarystretchE08.
E08:SITTINGFEET-TOGETHERREACHFORWARDSTRETCH
TechniqueSitwiththesolesofyourfeettogetherandkeepyourbackstraight.Thengentlyleanforward.
MusclesbeingstretchedPrimarymuscles:Piriformis.Gemellus superior and inferior.Obturator internusandexternus.Quadratusfemoris.Secondarymuscle:Gluteusmaximus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating. Roller-skating. Inline skating. Martial arts. Rowing.Canoeing. Kayaking. Running. Track. Cross-country. American football(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulPiriformissyndrome.Groinstrain.Tendonitisoftheadductormuscles.Snappinghipsyndrome.Trochantericbursitis.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyMaketheemphasisofthisstretchkeepingyourbackstraight,ratherthantryingtoleantoofarforward.
ComplementarystretchE07.
E09:SITTINGKNEE-TO-CHESTBUTTOCKSSTRETCH
TechniqueSitwithonelegstraightandtheotherlegcrossedoveryourknee.Pulltheraisedkneetowardsyouroppositeshoulderwhilekeepingyourbackstraightandyourshouldersfacingforward.
MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.Secondarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.
Sportsthatbenefitfromthisstretch
Cycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.Iliotibialbandsyndrome.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyKeeping your back straight and your shoulders facing forwardwill ensure thatyourbuttocksgetthemaximumbenefit fromthisstretch.Resistthetemptationtorotateyourshoulderstowardsyourknee.
ComplementarystretchE01.
E10:SITTINGFOOT-TO-CHESTBUTTOCKSSTRETCH
TechniqueSitwithonelegstraightandholdontoyourotherankle.Pullitdirectlytowardsyourchest.
MusclesbeingstretchedPrimarymuscles:Piriformis.Gemellus superior and inferior.Obturator internusandexternus.Quadratusfemoris.
Secondarymuscle:Gluteusmaximus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulPiriformissyndrome.Snappinghipsyndrome.Trochantericbursitis.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyUseyourhandsandarmstoregulatetheintensityofthisstretch.Thecloseryoupullyourfoottoyourchest,themoreintensethestretch.
ComplementarystretchE04.
E11:LYINGCROSS-OVERKNEEPULL-UPSTRETCH
TechniqueLieonyourbackandcrossonelegovertheother.Bringyourfootuptoyouroppositekneeandwithyouroppositearmpullyourraisedkneeuptowardsyourchest.
MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.Secondarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Water
skiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.Iliotibialbandsyndrome.
AdditionalinformationforperformingthisstretchcorrectlyKeepyourshouldersonthegroundandconcentrateonpullingyourraisedkneeuptowardsyourchest,notdowntowardstheground.
ComplementarystretchE09.
E12:SITTINGLEGRESTINGBUTTOCKSSTRETCH
TechniqueSitwithone legslightlybent.Raisetheother footupontoyourraised legandrestitonyourthigh,thenslowlyleanforward.
MusclesbeingstretchedPrimarymuscles:Piriformis.Gemellus superior and inferior.Obturator internusandexternus.Quadratusfemoris.Secondarymuscle:Gluteusmaximus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulPiriformissyndrome.Snappinghipsyndrome.Trochantericbursitis.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyThis position can be a little hard to get into, somake sure that you are wellsupportedanduseyourhandsforbalanceifyouneedto.Toincreasetheintensityofthisstretch,straightenyourbackandleanforward.
ComplementarystretchE10.
E13:LYINGLEGRESTINGBUTTOCKSSTRETCH
TechniqueLieonyourbackandslightlybendone leg.Raise theother footupontoyour
bentlegandrestitonyourthigh.Thenreachforward,holdingontoyourkneeandpullittowardsyou.
MusclesbeingstretchedPrimarymuscles:Piriformis.Gemellus superior and inferior.Obturator internusandexternus.Quadratusfemoris.Secondarymuscle:Gluteusmaximus.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey. Iceskating.Roller-skating. Inline skating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulPiriformissyndrome.Snappinghipsyndrome.Trochantericbursitis.
AdditionalinformationforperformingthisstretchcorrectlyRegulatetheintensityofthisstretchbypullingyourkneetowardsyou.
ComplementarystretchE12.
Quadriceps
Thequadricepsisalargegroupofmuscles,themostmassiveoftheleg,locatedinthe anterior (front) of the thigh. They originate from above the hip joint andextendtobelowtheknee.Theprimaryactionofthequadricepsistoextendthekneejoint,butinconjunctionwithanumberofothermusclesinthefrontofthehip,theyarealsoassociatedwithhipflexion.
Rectusfemoris is part of thequadriceps femoris,which also includes the vastigroup: vastus lateralis, vastus medialis, and vastus intermedius. It has twoheadsoforigin.Thereflectedhead is in the lineofpullof themuscle in four-footedanimals,whereasthestraightheadseemstohavedevelopedinhumansasaresultoftheuprightposture.Itisaspindleshapedbi-pennatemuscle.
Thequadricepsstraightenthekneewhenrisingfromsitting,duringwalking,andclimbing. The vastimuscles cross only the knee, and thus are limited to kneeextensionorresistancetokneeflexion;theyspreadouttocontrolthemovementofsittingdown.Vastusmedialis is largerandheavierthanvastus lateralis.Vastusintermediusisthedeepestpartofthequadricepsfemoris,andhasamembranoustendononitsanteriorsurfacetoallowaglidingmovementbetweenitselfandtherectusfemoristhatoverliesit.Thequadricepstendonattachesto,andcoversthepatella,becomingthepatellartendonbelowthisandattachingtothetibia.
Includedhereissartorius,notpartofthequadricepsfemorisgroup,butthemostsuperficialmuscleof theanteriorthigh; it isalsothe longest strapmuscle inthebody. The medial border of the upper third of this muscle forms the lateralboundaryofthefemoraltriangle(adductorlongusformsthemedialboundary;theinguinalligamentformsthesuperiorboundary).Theactionofsartoriusistoputthelowerlimbsinthecross-leggedseatedpositionofthetailor(henceitsnamefromtheLatin).
Sports that benefit from these quadriceps stretches include: cycling; hiking,backpacking,mountaineering,andorienteering;icehockeyandfieldhockey;ice-skating, roller-skating,and inline skating;martialarts; running, track,andcross-country; running sports like soccer, American football (gridiron), and rugby;snowskiingandwaterskiing;surfing;walkingandracewalking.
F01:KNEELINGQUADSTRETCH
TechniqueKneelononefootandtheotherknee.Ifneeded,holdontosomethingtokeepyourbalance.Pushyourhipsforward.
MusclesbeingstretchedPrimarymuscles:Iliacus.Psoasmajorandminor.Secondarymuscles:Rectusfemoris.Sartorius.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Roller-skating.Inlineskating.Martialarts.Running.Track.
Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulHip flexor strain. Avulsion fracture in the pelvic area.Osteitis pubis. Iliopsoastendonitis.Trochantericbursitis.Quadricepsstrain.Quadricepstendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyRegulate the intensityof this stretchbypushingyourhips forward. Ifneedbe,placeatowelormatunderyourkneeforcomfort.
ComplementarystretchF05.
F02:STANDINGQUADSTRETCH
TechniqueStanduprightwhilebalancingonone leg.Pullyourother footupbehindyourbuttocksandkeepyourkneestogetherwhilepushingyourhipsforward.Holdontosomethingforbalance.
MusclesbeingstretchedPrimarymuscles:Rectusfemoris.Vastusmedialis,lateralis,andintermedius.Secondarymuscles:Iliacus.Psoasmajor.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Roller-skating.Inlineskating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulHip flexor strain. Avulsion fracture in the pelvic area.Osteitis pubis. Iliopsoastendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.Patellofemoralpainsyndrome.Patellartendonitis.Subluxingkneecap.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThispositioncanputunduepressureon theknee joint and ligaments.Anyonewithkneepainorkneeinjuryshouldavoidthisstretch.
ComplementarystretchF04.
F03:STANDINGREACH-UPQUADSTRETCH
TechniqueStanduprightandtakeonesmallstepforward.Reachupwithbothhands,pushyourhipsforward,leanback,andthenleanawayfromyourbackleg.
Musclesbeingstretched
Primarymuscles:Rectusfemoris.Psoasmajor.Iliacus.Sartorius.Secondary muscles: Rectus abdominis. Transversus abdominis. External andinternalobliques.Quadratuslumborum.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Roller-skating.Inlineskating.Martialarts.Running.Track.Cross-country.Soccer.Americanfootball(gridiron).Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulHip flexor strain. Avulsion fracture in the pelvic area.Osteitis pubis. Iliopsoastendonitis.Trochantericbursitis.Quadricepsstrain.Quadricepstendonitis.
AdditionalinformationforperformingthisstretchcorrectlyRegulatetheintensityofthisstretchbypushingyourhipsforward.
ComplementarystretchesF01,C03.
F04:LYINGQUADSTRETCH
TechniqueLiefacedownandpullonefootupbehindyourbuttocks.
MusclesbeingstretchedPrimarymuscles:Rectusfemoris.Vastusmedialis,lateralis,andintermedius.Secondarymuscles:Iliacus.Psoasmajor.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Roller-skating.Inlineskating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulHip flexor strain. Avulsion fracture in the pelvic area.Osteitis pubis. Iliopsoastendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.Patellofemoralpainsyndrome.Patellartendonitis.Subluxingkneecap.
Commonproblemsandmoreinformationforperformingthisstretch
correctlyThispositioncanputunduepressureon theknee joint and ligaments.Anyonewithkneepainorkneeinjuryshouldavoidthisstretch.
ComplementarystretchF02.
F05:ON-YOUR-SIDEQUADSTRETCH
TechniqueLieonyour sideandpullyour top legbehindyourbuttocks.Keepyourkneestogetherandpushyourhipsforward.
MusclesbeingstretchedPrimarymuscles:Rectusfemoris.Vastusmedialis,lateralis,andintermedius.Secondarymuscles:Iliacus.Psoasmajor.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Roller-skating.Inlineskating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulHip flexor strain. Avulsion fracture in the pelvic area.Osteitis pubis. Iliopsoastendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.
Patellofemoralpainsyndrome.Patellartendonitis.Subluxingkneecap.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThispositioncanputunduepressureon theknee joint and ligaments.Anyonewithkneepainorkneeinjuryshouldavoidthisstretch.
ComplementarystretchF01.
F06:SINGLELEAN-BACKQUADSTRETCH
TechniqueSit on the ground, bend one knee and place that foot next to your buttocks.Thenslowlyleanbackwards.
MusclesbeingstretchedPrimarymuscles:Rectusfemoris.Vastusmedialis,lateralis,andintermedius.Secondarymuscles:Iliacus.Psoasmajor.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Roller-skating.Inlineskating.Martialarts.Running.Track.Cross-country.Soccer.Americanfootball(gridiron).Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulHip flexor strain. Avulsion fracture in the pelvic area.Osteitis pubis. Iliopsoastendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.Patellofemoralpainsyndrome.Patellartendonitis.Subluxingkneecap.
Commonproblemsandmoreinformationforperformingthisstretch
correctlyThispositioncanputunduepressureon theknee joint and ligaments.Anyonewithkneepainorkneeinjuryshouldavoidthisstretch.
ComplementarystretchesF05,C03.
F07:DOUBLELEAN-BACKQUADSTRETCH
TechniqueSiton thegroundandbendoneorbothkneesandplaceyour legsunderyourbuttocks.Thenslowlyleanbackwards.
MusclesbeingstretchedPrimarymuscles:Rectusfemoris.Vastusmedialis,lateralis,andintermedius.Secondarymuscles:Iliacus.Psoasmajor.
SportsthatbenefitfromthisstretchCycling.Hiking.Backpacking.Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Roller-skating.Inlineskating.Martialarts.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulHip flexor strain. Avulsion fracture in the pelvic area.Osteitis pubis. Iliopsoastendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.Patellofemoralpainsyndrome.Patellartendonitis.Subluxingkneecap.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThispositioncanputunduepressureon theknee joint and ligaments.Anyonewithkneepainorkneeinjuryshouldavoidthisstretch.
ComplementarystretchF02.
Hamstrings
Thehamstringsarealargegroupofthreeseparatemuscleslocatedintheposterior(rear)ofthethigh.Theyoriginatefromthebottomofthehipboneandextendtobelow the knee, andwork together to extend the hip and flex the knee; theycorrespond to the flexorsof theelbow in theupper limb.During running, thehamstrings slowdown the leg at the endof its forward swing andprevent thetrunkfromflexingatthehipjoint.Thethreemusclesare,frommedialtolateral,semimembranosus, semitendinosus, and biceps femoris. Biceps femoris isusually the largest hamstring, and has two heads, the long and short; the longheadcrossesthehipjointtoworkit.Semitendinosusandsemimembranosusarecompletelysynergistic,meaningtheybothdotheexactsameactions.
Sportsthatbenefitfromthesehamstringstretchesinclude:basketballandnetball;cycling;hiking,backpacking,mountaineering,andorienteering; icehockeyandfieldhockey; ice-skating,roller-skating,andinlineskating;martialarts;running,track,andcross-country;runningsportslikesoccer,Americanfootball(gridiron),and rugby; snow skiing and water skiing; surfing; walking and race walking;wrestling.
G01:SITTINGREACHFORWARDHAMSTRINGSTRETCH
Technique
Sitwithboth legs straightout in frontandkeepyour toespointingstraightup.Makesureyourbackisstraightandthenreachforwardtowardsyourtoes.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Gastrocnemius.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyItisimportanttokeepyourtoespointingstraightupwards.Lettingyourtoesfallto one side will cause this stretch to put uneven tension on the hamstringmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.
ComplementarystretchG06.
G02:STANDINGTOE-POINTEDHAMSTRINGSTRETCH
TechniqueStandwithonekneebentandtheotherlegstraightoutinfront.Pointyourtoestowards the ground and lean forward. Keep your back straight and rest your
handsonyourbentknee.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Gastrocnemius.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.
AdditionalinformationforperformingthisstretchcorrectlyRegulate the intensityof this stretchbykeepingyourback straightand leaningforward.
ComplementarystretchG03.
G03:STANDINGTOE-RAISEDHAMSTRINGSTRETCH
TechniqueStandwithonekneebentandtheotherlegstraightoutinfront.Pointyourtoestowardsyourbodyandleanforward.Keepyourbackstraightandrestyourhandsonyourbentknee.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscles:Gastrocnemius.Soleus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.
Additionalinformationforperformingthisstretchcorrectly
Regulate the intensityof this stretchbykeepingyourback straight and flexingyouranklesothatyourtoesarepointingupwards.
ComplementarystretchG04.
G04:STANDINGLEG-UPHAMSTRINGSTRETCH
TechniqueStanduprightandraiseonelegontoanobject.Keepthatlegstraightandyourtoespointingstraightup.Leanforwardwhilekeepingyourbackstraight.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscles:Gastrocnemius.Soleus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.
Commonproblemsandadditionalinformationforperformingthisstretch
correctlyRegulate the intensityof this stretchbykeepingyourback straightand leaningforward.
ComplementarystretchG01.
G05:STANDINGLEG-UPTOE-INHAMSTRINGSTRETCH
TechniqueStanduprightandraiseonelegontoanobject.Keepthatlegstraightandpointyour toes upwards. Then turn the other foot inward and lean forward whilstkeepingyourbackstraight.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscles:Gluteusmaximus.Gemellusinferiorandsuperior.Quadratus
femoris.Piriformis.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating.Martialarts.Running.Track.Cross-country.Soccer.Americanfootball(gridiron).Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputintensepressureonthedeeplateralhiprotators.Regulatetheintensityofthisstretchbykeepingyourbackstraightandslowlyleaningforward.
ComplementarystretchesG11,E01.
G06:SITTINGSINGLELEGHAMSTRINGSTRETCH
TechniqueSitwithonelegstraightoutinfrontandtoespointingupwards.Bringyourotherfoottowardsyourknee.Reachtowardyourtoeswithbothhands.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscles:Gastrocnemius.Soleus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inline
skating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyItisimportanttokeepyourtoespointingstraightupwards.Lettingyourtoesfallto one side will cause this stretch to put uneven tension on the hamstringmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.
ComplementarystretchG09.
G07:LYINGPARTNERASSISTEDHAMSTRINGSTRETCH
TechniqueLieonyourbackandkeepboth legs straight.Haveapartner raiseoneofyourlegs off the ground and as far back as is comfortable.Make sure your toes arepointingdirectlybackwards.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Gastrocnemius.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.
Commonproblemsandadditionalinformationforperformingthisstretch
correctlyChoose your stretching partner carefully. They are responsible for your safetywhileperformingthisstretch,somakesureyoucommunicateclearlywiththematalltimes.
ComplementarystretchG04.
G08:LYINGBENTKNEEHAMSTRINGSTRETCH
TechniqueLieonyourbackandbendoneleg.Pulltheotherkneetowardsyourchest,thenslowlyandgentlystraightenyourraisedleg.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Gluteusmaximus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
Sportsinjurywherestretchmaybeuseful
Lowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.
AdditionalinformationforperformingthisstretchcorrectlyKeep your upper leg (thigh) relatively still, and regulate the intensity of thisstretchbystraighteningyourknee.
ComplementarystretchG12.
G09:LYINGSTRAIGHTKNEEHAMSTRINGSTRETCH
TechniqueLieonyourbackandbendone leg.Raiseyour straight legandpull it towardsyourchest.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Gastrocnemius.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyIt is important tokeepyour toespointingstraightbackwards.Lettingyour toesfall to one sidewill cause this stretch to put uneven tension on the hamstringmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.
ComplementarystretchG10.
G10:KNEELINGTOE-RAISEDHAMSTRINGSTRETCH
TechniqueKneel on one knee and place your other leg forward with your heel on theground.Keepyourbackstraightandpointyourtoestowardsyourbody.Reachtowardsyourtoeswithonehand.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Gastrocnemius.Soleus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyIt isnotimportanttobeabletotouchyourtoes.Concentrateonkeepingyourbackstraightandyourtoespointingup.
ComplementarystretchG03.
G11:SITTINGLEGRESTINGHAMSTRINGSTRETCH
TechniqueSitwithonelegstraightoutinfrontandkeepyourtoespointingup.Crossyourother legoverandrestyour footonyourthigh.Leanforward,keepyourbackstraightandreachforyourtoes.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Soleus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football
(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.
AdditionalinformationforperformingthisstretchcorrectlyItisnotimportanttobeabletotouchyourtoes.Simplyreachingtowardsyourtoesissufficient.
ComplementarystretchG07.
G12:STANDINGLEG-UPBENTKNEEHAMSTRINGSTRETCH
TechniqueStandwithonefootraisedontoachairoranobject.Keepyourlegslightlybentand letyourheeldropoff theedgeof theobject.Keepyourback straight and
moveyourchesttowardsyourthigh.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Soleus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulHamstring strain. Achilles tendon strain. Achilles tendonitis.Medial tibial painsyndrome(shinsplints).
AdditionalinformationforperformingthisstretchcorrectlyPushingyourheeldowntowardsthegroundwillhelptointensifythisstretch.
ComplementarystretchG14.
G13:STANDINGHIGH-LEGBENTKNEEHAMSTRINGSTRETCH
TechniqueStandwithonefootraisedontoatable.Keepyourlegbentandleanyourchestintoyourbentknee.
MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.
Secondarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating.Martialarts.Running.Track.Cross-country.Soccer.Americanfootball(gridiron).Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.
AdditionalinformationforperformingthisstretchcorrectlyRegulate the intensityof this stretchbykeepingyourback straightand leaningforward.
ComplementarystretchesG04,D08.
G14:SITTINGBENTKNEETOE-PULLHAMSTRINGSTRETCH
TechniqueSiton thegroundwithyour legs slightlybent.Holdontoyour toeswithyourhandsandpullyourtoestowardsyourbody.Leanforwardandkeepyourbackstraight.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Soleus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulHamstring strain. Achilles tendon strain. Achilles tendonitis.Medial tibial painsyndrome(shinsplints).
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyWhenpullingbackonyourtoes,makesuretheyarepointingstraightupwards.Lettingyourtoesfalltoonesidewillcausethisstretchtoputuneventensiononthe hamstringmuscles.Over an extended period of time, this could lead to amuscleimbalance.
ComplementarystretchG08.
G15:STANDINGREACHDOWNHAMSTRINGSTRETCH
TechniqueStandwithyourfeetshoulder-widthapart.Bendforwardandreachtowardstheground.
MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondary muscles: Gastrocnemius. Gluteus maximus. Iliocostalis lumborum.Spinalisthoracis.Interspinales.Multifidus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyThispositionputsalotofstressonthelowerbackmusclesandtheknees.Avoidthisstretchifyouhavelowerbackpainorkneepain.
ComplementarystretchG01.
Adductors
Theadductorsarealargegroupofmuscleslocatedonthemedial(inner)sideofthe thigh.Theyoriginate at thebottomof thehipbone andextenddown theinsideofthethighattachingtothemedialsideofthefemur.
Pectineus is the most superior adductor; its primary action is adduction, orbringing the thigh toward themidline of the body.Gracilis attaches from thepubissymphysistothetibiabelowtheknee.Itshapesthesuperficialinnerthigh,butisrelativelyweak.Itworksthekneeaswellasthehip.
The three muscles specifically named adductors are the adductor magnus,adductorbrevis,andadductorlongus.Theytraveldowntheinsideofthethigh,startingattheanteriorpubisareaofthepelvisandattachingtothemediallengthofthefemur.Themagnusisthelargestofthethree,andspreadsouttocoverthefullestareaoftheinsidethigh.
Theprimaryactionoftheadductorsistoadduct(drawtowardsthemidline)thehipjoint,butmostalsorotatethehip.Thepectineusandgracilisinwardlyrotate,andtheadductorbrevisandmagnusoutwardlyrotate.Alladductors functionasstabilisersofthelegwhenweightisonit,andstabilisethepelvis.
Sports thatbenefit fromtheseadductor stretches include:basketball andnetball;cycling;hiking,backpacking,mountaineering,andorienteering; icehockeyandfieldhockey; ice-skating,roller-skating,andinlineskating;martialarts;running,track,andcross-country;runningsportslikesoccer,Americanfootball(gridiron),and rugby; snow skiing and water skiing; surfing; walking and race walking;wrestling.
H01:SITTINGFEETTOGETHERADDUCTORSTRETCH
TechniqueSitwiththesolesofyourfeettogetherandbringyourfeettowardsyourgroin.Hold onto your ankles and push your knee towards the ground with yourelbows.Keepyourbackstraightandupright.
MusclesbeingstretchedPrimarymuscles:Adductorlongus,brevis,andmagnus.Secondarymuscles:Gracilis.Pectineus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAvulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformissyndrome.Tendonitisoftheadductormuscles.Trochantericbursitis.
AdditionalinformationforperformingthisstretchcorrectlyKeep your back straight and use your elbows to regulate the intensity of thisstretch.
ComplementarystretchE08.
H02:STANDINGWIDEKNEESADDUCTORSTRETCH
TechniqueStand with your feet wide apart and your toes pointing diagonally outwards.Bendattheknees,leanforwardanduseyourhandstopushyourkneesoutwards.
MusclesbeingstretchedPrimarymuscles:Adductorlongus,brevis,andmagnus.Secondarymuscle:Pectineus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAvulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformissyndrome.Tendonitisoftheadductormuscles.Trochantericbursitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyHolding this position for extended periods of time requires a lot of quadricepsstrength.Ifyoustarttofeelyourlegsgettingweak,takeabreak.
ComplementarystretchH07.
H03:STANDINGLEG-UPADDUCTORSTRETCH
TechniqueStand upright and place one leg out to the side and your foot up on a raisedobject.Keepyourtoesfacingforwardandslowlymoveyourotherlegawayfromtheobject.
MusclesbeingstretchedPrimarymuscles:Adductorlongus,brevis,andmagnus.Secondarymuscles:Gracilis.Pectineus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAvulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformissyndrome.Tendonitisoftheadductormuscles.Trochantericbursitis.
AdditionalinformationforperformingthisstretchcorrectlyToincreasetheintensityofthisstretch,useahigherobjectandifyouneedto,holdontosomethingforbalance.
ComplementarystretchH01.
H04:KNEELINGLEG-OUTADDUCTORSTRETCH
TechniqueKneelononekneeandplaceyourotherlegouttothesidewithyourtoesfacingforward.Restyourhandsonthegroundandslowlymoveyourfootfurtherouttotheside.
MusclesbeingstretchedPrimarymuscles:Adductorlongus,brevis,andmagnus.Secondarymuscles:Gracilis.Pectineus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAvulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformissyndrome.Tendonitisoftheadductormuscles.Trochantericbursitis.
AdditionalinformationforperformingthisstretchcorrectlyIfneedbe,placeatowelormatunderyourkneeforcomfort.
ComplementarystretchH05.
H05:SQUATTINGLEG-OUTADDUCTORSTRETCH
TechniqueStandwithyour feetwide apart.Keepone leg straight and toes facing forwardwhilebending theother legandturningyour toesout to the side.Loweryourgrointowardsthegroundandrestyourhandsonthebentkneeortheground.
MusclesbeingstretchedPrimarymuscles:Adductorlongus,brevis,andmagnus.Secondarymuscles:Gracilis.Pectineus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.
Orienteering. Ice hockey. Field hockey. Ice skating. Roller skating. Inlineskating. Martial arts. Running. Track. Cross country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAvulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformissyndrome.Tendonitisoftheadductormuscles.Trochantericbursitis.
AdditionalinformationforperformingthisstretchcorrectlyIncreasetheintensityofthisstretchbyloweringyourselftowardstheground.
ComplementarystretchH04.
H06:KNEELINGFACE-DOWNADDUCTORSTRETCH
TechniqueKneelfacedownwithyourkneesandtoesfacingout.Leanforwardandletyourkneesmoveoutwards.
MusclesbeingstretchedPrimarymuscles:Adductorlongus,brevis,andmagnus.Secondarymuscles:Gracilis.Pectineus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating, Roller-skating. Inlineskating.Martialarts.Running,Track.Cross-country.Soccer.Americanfootball(gridiron).Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAvulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformissyndrome.Tendonitisoftheadductormuscles.Trochantericbursitis.
AdditionalinformationforperformingthisstretchcorrectlyIncreasetheintensitybyloweringyourselftowardstheground.
ComplementarystretchesH01,H03.
H07:SITTINGWIDELEGADDUCTORSTRETCH
TechniqueSit with your legs straight and wide apart. Keep your back straight and leanforward.
MusclesbeingstretchedPrimarymuscles:Adductorlongus,brevis,andmagnus.Secondarymuscles:Gracilis.Pectineus.Semimembranosus.Semitendinosus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAvulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformissyndrome.Tendonitisoftheadductormuscles.Trochantericbursitis.Hamstringstrain.
AdditionalinformationforperformingthisstretchcorrectlyToincreasetheintensityofthisstretch,moveyourlegsfurtherapart.
ComplementarystretchH05.
H08:STANDINGWIDELEGADDUCTORSTRETCH
TechniqueStandwithyourfeetwideapartandyourtoesfacingforward.Leanforwardandreachtowardstheground.
MusclesbeingstretchedPrimarymuscles:Adductorlongus,brevis,andmagnus.Secondarymuscles:Gracilis.Pectineus.Semimembranosus.Semitendinosus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering. Ice hockey. Field hockey. Ice-skating. Roller-skating. Inlineskating. Martial arts. Running. Track. Cross-country. American football
(gridiron). Soccer.Rugby. Snow skiing.Water skiing. Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulAvulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformissyndrome.Tendonitisoftheadductormuscles.Trochantericbursitis.Hamstringstrain.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThispositionputsalotofstressonthelowerbackmusclesandtheknees.Avoidthisstretchifyouhavelowerbackpainorkneepain.
ComplementarystretchH03.
Abductors
Theabductorsarelocatedonthelateralside(outside)ofthethighandhip.Theyoriginateatthetopouteredgeofthehipboneandextenddowntheoutsideofthe thigh attaching to the lateral side of the tibia. The primary action of theabductorsistoabduct(drawawayfromthemidline)andmediallyrotatethehipjoint.
Gluteusmedius ismostlydeep toand thereforeobscuredbygluteusmaximus,but appears on the surface between gluteus maximus and tensor fasciae latae.Duringwalking,gluteusmedius,alongwithgluteusminimus,preventsthepelvisfrom dropping towards the non-weight bearing leg. When gluteus medius istight,pelvic imbalancesmayresult, leadingtopaininthehips, lowerback,andknees.Gluteusminimus liesdeeptogluteusmedius,whosefibersobscureit;asitsnameimplies,itisthesmallestoftheglutealmuscles.Aswithgluteusmedius,whenminimusistight,pelvicimbalancesmayoccur.
Tensorfasciaelataeliesanteriortogluteusmaximus,andisasuperficialmuscleof theupper thigh that keeps yourpelvis level, and stabilises yourknee as youstandononeleg.Italsoassistsinflexionofthehipjoint.
Sports that benefit from these abductor stretches include: cycling; hiking,backpacking,mountaineering,andorienteering;icehockeyandfieldhockey;ice-skating, roller-skating, and inline skating; martial arts; rowing, canoeing, andkayaking;running,track,andcross-country;runningsportslikesoccer,Americanfootball (gridiron), and rugby; snow skiing andwater skiing;walking and racewalking.
I01:STANDINGHIP-OUTABDUCTORSTRETCH
TechniqueStand upright beside awall or tablewith both feet together. Lean your upperbodytowardsthewallandpushyourhipsawayfromthewall.Keepyouroutsidelegstraightandyourinsidelegslightlybent.
MusclesbeingstretchedPrimarymuscles:Tensorfasciaelatae.Gluteusmediusandminimus.Secondarymuscle:Sartorius.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Running. Track. Cross-country. American football (gridiron).Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking.Wrestling.
SportsinjurywherestretchmaybeusefulTrochantericbursitis.Iliotibialbandsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyItisimportantnottobendforwardduringthisstretch.Keepyourbodyuprightandconcentrateonpushingyourhipsawayfromtheobjectyou’releaningon.
ComplementarystretchI07.
I02:STANDINGLEGCROSSABDUCTORSTRETCH
TechniqueStanduprightandcrossonefootbehindtheother.Leantowardsthefootthatisbehindtheother.
Musclesbeingstretched
Primarymuscles:Tensorfasciaelatae.Gluteusmediusandminimus.Secondarymuscle:Sartorius.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Running. Track. Cross-country. American football (gridiron).Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking.Wrestling.
SportsinjurywherestretchmaybeusefulTrochantericbursitis.Iliotibialbandsyndrome.
AdditionalinformationforperformingthisstretchcorrectlyIfneedbe,holdontosomethingforbalance.Thiswillallowyoutoconcentrateonthestretch,insteadofworryingaboutfallingover.
ComplementarystretchD21.
I03:LEANINGABDUCTORSTRETCH
TechniqueHoldontothepolewithonehand,while standingnext toapoleordoor jam.Keep your feet together, and lean your hips away from the pole. Keep youroutsidelegstraightandbendyourinsidelegslightly.
Musclesbeingstretched
Primarymuscles:Tensorfasciaelatae.Gluteusmediusandmininus.Secondarymuscle:Sartorius.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Running. Track. Cross-country. Soccer. American football(gridiron).Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulTrochantericbursitis.Iliotibialbandsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyItisimportantnottobendforwardduringthisstretch.Keepyourbodyuprightandconcentrateonpushingyourhipsawayfromtheobjectyouareholdingonto.
ComplementarystretchI04.
I04:STANDINGLEG-UNDERABDUCTORSTRETCH
TechniqueWhile standing, lean forward and hold onto a chair or bench to help withbalance. Cross one foot behind the other and slide that foot away from yourbody,keepingyourlegstraight.Slowlybendyourfrontlegtoloweryourbody.
MusclesbeingstretchedPrimarymuscles:Tensorfasciaelatae.Gluteusmediusandmininus.Secondarymuscle:Sartorius.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Running. Track. Cross-country. American football (gridiron).Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking.
Wrestling.
SportsinjurywherestretchmaybeusefulTrochantericbursitis.Iliotibialbandsyndrome.
AdditionalinformationforperformingthisstretchcorrectlyRegulatetheintensityofthestretchbyusingyourbentlegtoloweryourbody.
ComplementarystretchI02.
I05:LYINGABDUCTORSTRETCH
TechniqueLeanonyoursideonthegroundandbringyourtopleguptoyourotherknee.Pushyourbodyupwithyourarmandkeepyourhipontheground.
MusclesbeingstretchedPrimarymuscles:Tensorfasciaelatae.Gluteusmediusandmininus.Secondarymuscles:Sartorius.Quadratuslumborum.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Running. Track. Cross-country. Soccer. American football(gridiron).Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.Wrestling.
SportsinjurywherestretchmaybeusefulTrochantericbursitis.Iliotibialbandsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyIncreasetheintensityofthisstretchbyloweringyourselftowardstheground.
ComplementarystretchesI02,I04.
I06:LYINGSWISSBALLABDUCTORSTRETCH
TechniqueLeanonyoursideonaSwissballandplaceonelegstraightouttotheside.Bringyourtopleguptoyourotherkneeandpushyourhiptowardstheground.
MusclesbeingstretchedPrimarymuscles:Tensorfasciaelatae.Gluteusmediusandmininus.Secondarymuscles:Sartorius.Quadratuslumborum.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Running. Track. Cross-country. Soccer. American football(gridiron).Rugby.Snowskiing.Waterskiing.Surfing.Walking.Racewalking.
Wrestling.
SportsinjurywherestretchmaybeusefulTrochantericbursitis.Iliotibialbandsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyItisimportantnottobendforwardduringthisstretch.Keepyourbodyuprightand regulate the intensity of the stretch by pushing your hips down and yourtorsointoamoreuprightposition.
ComplementarystretchesI03,I07.
I07:LYINGLEGHANGABDUCTORSTRETCH
TechniqueLieonabenchonyourside.Allowthetoplegtofallforwardandoffthesideofthebench.
MusclesbeingstretchedPrimarymuscles:Tensorfasciaelatae.Gluteusmediusandmininus.Secondarymuscles:Sartorius.Gluteusmaximus.
SportsthatbenefitfromthisstretchBasketball. Netball. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.
Martial arts. Running. Track. Cross-country. American football (gridiron).Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking.Wrestling.
SportsinjurywherestretchmaybeusefulTrochantericbursitis.Iliotibialbandsyndrome.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyTrynottoletyourlegfalltoofarforwardandusetheweightofyourlegtodothestretchingforyou.
ComplementarystretchE09.
UpperCalves
Theupper calfmuscles are locatedon theposterior (rear)of the lower leg justunderneaththekneejoint.Theyoriginateatthebottomofthefemur,justabovethekneejoint,andextenddownintotheAchillestendon.Theprimaryactionsoftheuppercalfmusclesaretoplantarflextheanklejointandflextheknee.
Plantarisisasmallmuscle,whichisaweakplantarflexoroftheankle,butplaysan important neurological role in assessing and adjusting the tension in theAchillestendon.Thelongslendertendonofplantarisisequivalenttothetendonof palmaris longus in the arm. Interestingly, plantaris is thought to be whatremainsofalargerplantarflexorofthefoot.
Thesuperficialgastrocnemiushastwoheadsandcrossestwojoints:thekneeandtheankle.Itispartofthecompositemuscleknownas tricepssurae,which formsthe prominent contour of the calf.The triceps surae comprises: gastrocnemius,soleus,andplantaris.Gastrocnemiusisquiteathinmusclewhencomparedtothethick soleus. (Soleus is featured in Chapter 13.) As well as plantar flexing theankle,gastrocnemiusassistsinflexionofthekneejoint,andisamainpropellingforceinwalkingandrunning.Explosivesprinting,forexample,mayrupturetheAchillestendonatitsjunctionwiththemusclebellyofgastrocnemius,hencetheneedtokeepitwellstretched.
Sportsthatbenefitfromtheseuppercalfstretchesinclude:basketballandnetball;boxing; cycling; hiking, backpacking, mountaineering, and orienteering; icehockey and field hockey; ice-skating, roller-skating, and inline skating; martialarts;racquetsportsliketennis,badminton,andsquash;running,track,andcross-country; running sports like soccer, American football (gridiron), and rugby;snowskiingandwaterskiing;surfing;swimming;walkingandracewalking.
J01:STANDINGTOE-UPCALFSTRETCH
TechniqueStand upright and place your toes on a step or raised object. Keep your legstraightandleantowardsyourtoes.
Musclesbeingstretched
Primarymuscle:Gastrocnemius.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).
AdditionalinformationforperformingthisstretchcorrectlyRegulate the intensityof this stretchbykeepingyourback straightand leaningforward.
ComplementarystretchJ03.
J02:STANDINGTOE-RAISEDCALFSTRETCH
TechniqueStandwithonekneebentandtheotherlegstraightoutinfront.Pointyourtoestowardsyourbodyandleanforward.Keepyourbackstraightandrestyourhandsonyourbentknee.
MusclesbeingstretchedPrimary muscles: Gastrocnemius. Semimembranosus. Semitendinosus. Bicepsfemoris.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulHamstring strain.Calf strain.Achilles tendon strain.Achilles tendonitis.Medialtibialpainsyndrome(shinsplints).
Commonproblemsandmoreinformationforperformingthisstretch
correctlyMakesureyourtoesarepointingupward.Lettingyourtoespointtoonesidewillcause this stretch toputuneven tensionon thecalfmuscles.Over anextendedperiodoftime,thiscouldleadtoamuscleimbalance.
ComplementarystretchJ04.
J03:SINGLEHEELDROPCALFSTRETCH
TechniqueStandonaraisedobjectorstep.Putthetoesofonefootontheedgeofthestepandkeepyourlegstraight.Letyourheeldroptowardstheground.
MusclesbeingstretchedPrimarymuscle:Gastrocnemius.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputalotofpressureontheAchillestendon.Easeintothisstretch
byslowlyloweringyourheel.
ComplementarystretchJ02.
J04:DOUBLEHEELDROPCALFSTRETCH
TechniqueStandonaraisedobjectorstep.Putthetoesofbothofyourfeetontheedgeofthestepandkeepyourlegsstraight.Letyourheelsdroptowardsthegroundandleanforward.
MusclesbeingstretchedPrimarymuscle:Gastrocnemius.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).
AdditionalinformationforperformingthisstretchcorrectlyLetyourbodyweightregulatetheintensityofthisstretch.
ComplementarystretchJ06.
J05:STANDINGHEELBACKCALFSTRETCH
TechniqueStanduprightandthentakeonebigstepbackwards.Keepyourbacklegstraightandpushyourheeltotheground.
MusclesbeingstretchedPrimarymuscle:Gastrocnemius.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyMake sure that the toes of your back leg are facing forward.Letting your toes
pointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.
ComplementarystretchJ01.
J06:LEANINGHEELBACKCALFSTRETCH
TechniqueStandupright and lean against awall. Place one foot as far from thewall as iscomfortableandmakesurethatbothtoesarefacingforwardandyourheelisontheground.Keepyourbacklegstraightandleantowardsthewall.
MusclesbeingstretchedPrimarymuscle:Gastrocnemius.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).
Commonproblemsandmoreinformationforperformingthisstretchcorrectly
Makesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.
ComplementarystretchJ02.
J07:CROUCHINGHEELBACKCALFSTRETCH
TechniqueStanduprightandplaceonefootinfrontoftheother.Bendyourfrontlegandkeepyourbacklegstraight.Pushyourheeltothegroundandleanforward.Place
yourhandsonthegroundinfrontofyou.
MusclesbeingstretchedPrimarymuscle:Gastrocnemius.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyMakesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.
ComplementarystretchJ04.
J08:SITTINGTOEPULLCALFSTRETCH
TechniqueSitwithonelegstraightandyourtoespointingup.Leanforwardandpullyourtoesbacktowardsyourbody.
MusclesbeingstretchedPrimary muscles: Gastrocnemius. Semimembranosus. Semitendinosus. Bicepsfemoris.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulHamstring strain.Calf strain.Achilles tendon strain.Achilles tendonitis.Medialtibialpainsyndrome(shinsplints).
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyIfyouhavetroublereachingyourtoesinthisposition,avoidthisstretch.
ComplementarystretchJ07.
LowerCalvesandAchillesTendon
Thelowercalfmusclesarelocatedontheposterior(rear)ofthelowerlegbelowthekneejoint.Theyoriginateatthetopofthetibia,justbelowthekneejoint,andextenddownintotheAchillestendon.Theprimaryactionofthelowercalfmusclesistoplantarflextheanklejoint.
Peroneus (fibularis) longus and peroneus (fibularis) brevis form the lateralcompartment of the lower calf. Both these muscles act as plantar flexors andeverters at the ankle joint, but also as preventers of inversion and protectorsagainstanklesprain.Thecourseofthetendonofinsertionofperoneus(fibularis)longushelpsmaintainthetransverseandlaterallongitudinalarchesofthefoot.
Flexor digitorum longus, flexor hallucis longus, and tibialis posterior formthedeepposteriorcompartmentofthelowerleg.Tibialisposterioristhedeepestmuscle and helpsmaintain the arches of the foot. Flexor hallucis longus helpsmaintainthemediallongitudinalarchofthefoot.
Partofthetricepssurae,soleusisso-calledbecauseitsshaperesemblesafish.Itisdeeptogastrocnemius,butitsmedialandlateralfibersbulgefromthesidesoftheleg and extend further distal than gastrocnemius. Constant wearing of high-heeled shoes tends to cause this muscle to shorten, which can affect posturalintegrity.
Sportsthatbenefitfromtheselowercalfstretchesinclude:basketballandnetball;boxing; cycling; hiking, backpacking, mountaineering, and orienteering; icehockey and field hockey; ice-skating, roller-skating, and inline skating; martialarts;racquetsportsliketennis,badminton,andsquash;running,track,andcross-country; running sports like soccer, American football (gridiron), and rugby;snowskiingandwaterskiing;surfing;swimming;walkingandracewalking.
K01:STANDINGTOE-UPACHILLESSTRETCH
TechniqueStanduprightandplaceyourtoesagainstasteporraisedobject.Bendyour legandleantowardsyourtoes.
Musclesbeingstretched
Primarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).Posteriortibialtendonitis.
AdditionalinformationforperformingthisstretchcorrectlyRegulate the intensityof this stretchby relaxingyour calfmuscles andpushingyourheeltotheground.
ComplementarystretchK03.
K02:SINGLEHEELDROPACHILLESSTRETCH
TechniqueStandonaraisedobjectorstepandplacethetoesofoneofyourfeetontheedgeofthestep.Bendyourlegandletyourheeldroptowardstheground.
Musclesbeingstretched
Primarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).Posteriortibialtendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputalotofpressureontheAchillestendon.Easeintothisstretchbyslowlyloweringyourheel.
ComplementarystretchK04.
K03:STANDINGHEELBACKACHILLESSTRETCH
TechniqueStand upright and take one big step backwards. Bend your back leg and pushyourheeltowardstheground.
MusclesbeingstretchedPrimarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).Posteriortibialtendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyMakesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextended period of time, this could lead to amuscle imbalance.Regulate theintensityofthisstretchbyloweringyourbody.
ComplementarystretchK05.
K04:LEANINGHEELBACKACHILLESSTRETCH
TechniqueStanduprightwhile leaningagainstawallandplaceonefootbehindtheother.Makesurethatbothtoesarefacingforwardandyourheelisontheground.Bendyourbacklegandleantowardsthewall.
MusclesbeingstretchedPrimarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).Posteriortibialtendonitis.
Commonproblemsandmoreinformationforperformingthisstretchcorrectly
Makesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextended period of time, this could lead to amuscle imbalance.Regulate theintensityofthisstretchbyloweringyourbody.
ComplementarystretchK02.
K05:SITTINGBENTKNEETOEPULLACHILLESSTRETCH
TechniqueSitwithyourlegsoutinfrontandbendbothknees.Grabholdofyourtoesandpullthemtowardsyourknees.
MusclesbeingstretchedPrimarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).Posteriortibialtendonitis.
AdditionalinformationforperformingthisstretchcorrectlyRegulatetheintensityofthis stretchbypushingyourheels forwardandpullingyourtoesback.
ComplementarystretchK01.
K06:CROUCHINGHEELBACKACHILLESSTRETCH
Technique
Standuprightandplaceonefootinfrontoftheother.Bendbothyourfrontlegand your back leg and then push your back heel towards the ground. Leanforwardandplaceyourhandsonthegroundinfrontofyou.
MusclesbeingstretchedPrimarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).Posteriortibialtendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyMakesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.
ComplementarystretchK04.
K07:KNEELINGHEEL-DOWNACHILLESSTRETCH
Technique
Kneelononefootandplaceyourbodyweightoveryourknee.Keepyourheelonthegroundandleanforward.
MusclesbeingstretchedPrimarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).Posteriortibialtendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputalotofpressureontheAchillestendon.Easeintothisstretchbyslowlyleaningforward.
ComplementarystretchK01.
K08:SQUATTINGACHILLESSTRETCH
TechniqueStand with your feet at shoulder-width apart. Bend your legs and lower to asittingposition.Placeyourhandsoutinfrontforbalance.
MusclesbeingstretchedPrimarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Icehockey.Fieldhockey.Ice-skating.Rollerskating.Inlineskating.Martial arts. Tennis. Badminton. Squash. Running. Track. Cross-country.Americanfootball(gridiron).Soccer.Rugby.Snowskiing.Waterskiing.Surfing.Swimming.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulCalf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial painsyndrome(shinsplints).Posteriortibialtendonitis.
AdditionalinformationforperformingthisstretchcorrectlyIfneedbe,holdontosomethingforbalanceandmakesureyourtoesarefacingforward.
ComplementarystretchK07.
Shins,Ankles,Feet,andToes
Themuscles of the shin originate at the top of the tibia, just below the kneejoint, and extend down the front of the shin and over the ankle joint. Theprimary action of the shin muscles is to dorsiflex, extend, or invert the anklejoint.
The extensor hallucis longus and extensor digitorum longus are the mainextensormusclesofthetoes.Thetendonsofthesemusclesrunoverthefrontoftheankle,overthefoot,andattachtothetoes.Thesemusclesdorsiflexthefootandworkinoppositiontotheflexormuscles.Whenthecalfmusclesaretight,orthemusclesareworkedbeyondtheirexertionlevel,inflammationofthetendonmayoccur.
Tibialisanteriororiginatesfromthelateralcondyleofthetibia,andinsertsintothemedialandplantarsurfacesofthemedialcuneiformbone.Tibialisanteriorisresponsible fordorsiflexingand inverting the footand isused frequentlyduringrunningtotoeupwitheachstep.Pain inthe frontof theshinoccurswhenthemuscleandtendonbecomeinflamedand irritated throughoveruseor improperform.
One structureworthnoting is a tough fibrous tissue,plantarfascia, also calledplantar aponeurosis, which connects the heel to the toes. Repetitive anklemovement,especiallywhenrestrictedbytightcalves,canirritatethistissueatthe
insertionontheheel.Specificstretcheslaterinthischapterhelptoalleviatethisproblem.
Thefeetandanklesarecomprisedofamultitudeofsmallmusclesthatcontrolthefoot. Themuscles around the feet and ankles, alongwith the structure of thejoints, allow for a large range of movement of the feet and ankles, including:plantarflexion,dorsiflexion,inversion,eversion,androtation.
Therearefourlayersofmuscleinthesoleofthefoot.Thefirstlayeristhemostinferior (that is, the most superficial and closest to the ground in standing),comprising abductor hallucis, flexor digitorum brevis, and abductor digitiminimi.Abductordigitiminimiformsthelateralmarginofthesoleofthefoot.The second layer contains the lumbricales and quadratus plantae, plus thetendons of flexor hallucis longus and flexor digitorum longus. The third layercontains flexor hallucis brevis, adductor hallucis, and flexor digiti minimibrevis.Thefourthlayeristhedeepest(mostsuperior)layerofmusclesofthesoleof the foot. It consists of the four muscles of the dorsal interossei, the threemuscles of the plantar interossei, and the tendons of tibialis posterior andperoneuslongus.Onthedorsumofthefootliesextensordigitorumbrevis.
Sports thatbenefit fromthese shin, ankles, and feet stretches include:basketballand netball; boxing; cycling; hiking, backpacking, mountaineering, andorienteering; icehockeyand fieldhockey; ice-skating, roller-skating, and inlineskating;martial arts; racquet sports like tennis,badminton,and squash; running,track,andcross-country;runningsportslikesoccer,Americanfootball(gridiron),and rugby; snow skiing andwater skiing; surfing; swimming;walking and racewalking.
L01:FOOT-BEHINDSHINSTRETCH
TechniqueStandupright andplace the topof your toes on the groundbehind you.Pushyourankletotheground.
Musclesbeingstretched
Primarymuscle:Tibialisanterior.Secondary muscles: Extensor hallucis longus. Extensor digitorum longus.Peroneustertius.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Hiking. Backpacking. Mountaineering.Orienteering.Martialarts.Tennis.Badminton.Squash.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulAnterior compartment syndrome. Medial tibial pain syndrome (shin splints).Anklesprain.Peronealtendonsubluxation.Peronealtendonitis.
AdditionalinformationforperformingthisstretchcorrectlyRegulate the intensity of this stretchby lowering your body andpushing yourankletotheground.Ifneedbe,holdontosomethingforbalance.
ComplementarystretchL02.
L02:FRONTCROSS-OVERSHINSTRETCH
TechniqueStanduprightandplacethetopofyourtoesonthegroundinfrontofyourotherfoot.Slowlybendyourotherlegtoforceyourankletotheground.
MusclesbeingstretchedPrimarymuscle:Tibialisanterior.Secondary muscles: Extensor hallucis longus. Extensor digitorum longus.Peroneustertius.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Hiking. Backpacking. Mountaineering.Orienteering.Martialarts.Tennis.Badminton.Squash.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulAnterior compartment syndrome. Medial tibial pain syndrome (shin splints).Anklesprain.Peronealtendonsubluxation.Peronealtendonitis.
AdditionalinformationforperformingthisstretchcorrectlyRegulatetheintensityofthisstretchbyloweringyourbody.
Complementarystretch
L04.
L03:RAISEDFOOTSHINSTRETCH
TechniqueStanduprightandplacethetopofyourtoesonaraisedobjectbehindyou.Pushyourankledownwards.
Musclesbeingstretched
Primarymuscle:Tibialisanterior.Secondary muscles: Extensor hallucis longus. Extensor digitorum longus.Peroneustertius.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Hiking. Backpacking. Mountaineering.Orienteering.Martialarts.Tennis.Badminton.Squash.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulAnterior compartment syndrome. Medial tibial pain syndrome (shin splints).Anklesprain.Peronealtendonsubluxation.Peronealtendonitis.
AdditionalinformationforperformingthisstretchcorrectlyIfneedbe,holdontosomethingforbalance.
ComplementarystretchL01.
L04:DOUBLEKNEELINGSHINSTRETCH
TechniqueSitwithyourkneesandfeetflatontheground.Sitbackonyouranklesandkeepyourheelsandknees together.Placeyourhandsnext toyourkneesandslowlyleanbackwards.Slowlyraiseyourkneesofftheground.
MusclesbeingstretchedPrimarymuscle:Tibialisanterior.Secondary muscles: Extensor hallucis longus. Extensor digitorum longus.Peroneustertius.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Hiking. Backpacking. Mountaineering.Orienteering.Martialarts.Tennis.Badminton.Squash.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulAnterior compartment syndrome. Medial tibial pain syndrome (shin splints).Anklesprain.Peronealtendonsubluxation.Peronealtendonitis.
CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputalotofpressureonyourkneesandankles.Donotattemptthisstretchifyousufferfromkneeoranklepain.
ComplementarystretchL03.
L05:SQUATTINGTOESTRETCH
TechniqueKneelononefootwithyourhandsontheground.Placeyourbodyweightoveryourkneeandslowlymoveyourknee forward.Keepyour toesonthegroundandarchyourfoot.
MusclesbeingstretchedPrimary muscles: Flexor digitorum brevis. Abductor hallucis. Abductor digitiminimi.Quadratusplantae.Secondarymuscles:Flexorhallucisbrevis.Adductorhallucis.Flexordigitiminimi
brevis.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Cycling. Hiking. Backpacking. Mountaineering.Orienteering.Martialarts.Tennis.Badminton.Squash.Running.Track.Cross-country. American football (gridiron). Soccer.Rugby. Surfing.Walking.Racewalking.
SportsinjurywherestretchmaybeusefulPosterior tibial tendonitis. Peroneal tendon subluxation. Peroneal tendonitis.Flexortendonitis.Sesamoiditis.Plantarfasciitis.
CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyThemusclesandtendonsunderneaththefootcanbeverytight;donotapplytoomuchforcetooquicklywhendoingthisstretch.
ComplementarystretchK07.
L06:ANKLEROTATIONSTRETCH
TechniqueRaise one foot off the ground and slowly rotate your foot and ankle in alldirections.
MusclesbeingstretchedPrimarymuscles:Soleus.Tibialisanterior.Secondary muscles: Extensor hallucis longus. Extensor digitorum longus.Peroneus longus, brevis, and tertius. Tibialis posterior. Flexor hallucis longus.Flexordigitorumlongus.
SportsthatbenefitfromthisstretchBasketball. Netball. Boxing. Hiking. Backpacking. Mountaineering.Orienteering.Martialarts.Tennis.Badminton.Squash.Running.Track.Cross-country.Americanfootball(gridiron).Soccer.Rugby.Walking.Racewalking.
SportsthatbenefitfromthisstretchAnterior compartment syndrome. Medial tibial pain syndrome (shin splints).Ankle sprain. Posterior tibial tendonitis. Peroneal tendon subluxation. Peronealtendonitis.
AdditionalinformationforperformingthisstretchcorrectlyIfneedbe,holdontosomethingforbalance.
Complementarystretches
L02,K02.
Resources
Alter,M.J.:2004.ScienceofFlexibility.HumanKinetics.IL,USA.
Anderson,R.A.:2010.Stretching.ShelterPublications.CA,USA.
Armiger, P.: 2010. Stretching for Functional Flexibility. Lippincott, Williams &Wilkins.MD,USA.
Bahr,R.&Maehlum,S.:2004.ClinicalGuidetoSportsInjuries.HumanKinetics.IL,USA.
Beachle, T. & Earle, R.: 2008. Essentials of Strength Training and Conditioning.HumanKinetics.IL,USA.
Biel,A.:2010.TrailGuidetotheBody.BooksofDiscovery.CO,USA.
Chek,P.:2009.AnIntegratedApproachtoStretching.C.H.E.K.Institute.CA,USA.
Delavier,F.:2010.StrengthTrainingAnatomy.HumanKinetics.IL,USA.
Goldspink,G.:1968.Sarcomerelengthduringpost-natalgrowthandmammalianmusclefibers.JournalofCellScience,3(4):539–548.
Gummerson, T.: 1990. Mobility Training for the Martial Arts. A & C Black.London,UK.
Jarmey,C.:2008.TheConciseBookofMuscles.LotusPublishing.Chichester,UK.
Jarmey, C.: 2006. The Concise Book of the Moving Body. Lotus Publishing.Chichester,UK.
Kurz,T.:2003.StretchingScientifically.StadionPublishingCompany.VT,USA.
Martini, F., Timmons, M. & Tallitsch, R.: 2009. Human Anatomy. PearsonBenjaminCummings.CA,USA.
Mattes,A.:2000.ActiveIsolatedStretching:TheMattesMethod.SelfPublished.FL,USA.
McAtee,R.&Charland,J.:2007.FacilitatedStretching.HumanKinetics.IL,USA.
Norris, C.M.: 1998. Sports Injuries: Diagnosis and Management. Butterworth-
Heinemann.Oxford,UK.
Tortora,G.J.&Derrickson,B.:2009.Principles ofAnatomyandPhysiology. JohnWiley&Sons,Inc.NJ,USA.
Walker,B.:2007.TheStretchingHandbook.TheStretchingInstitute.NY,USA.
Walker, B.: 2007.TheAnatomy of Sports Injuries. Lotus Publishing.Chichester,UK.
Weldon,S.M.:2003.Theefficacyofstretchingforpreventionofexercise-relatedinjury:asystematicreviewoftheliterature.ManualTherapy,8(3):141.
Wharton, J & P.: 1996. The Whartons’ Stretch Book. Three Rivers Press. NY,USA.
Williams, P.E.&Goldspink,G.: 1971. Longitudinal growth of striatedmusclefibers.JournalofCellScience,9(3):751–767.
Wilmore, J.H. & Costill, D.L.: 1994. Physiology of Sport and Exercise. HumanKinetics.IL,USA.
Ylinen,J.:2008.StretchingTherapy.Elsevier.PA,USA.
TopFiveStretchesforEachSportsInjury
Thestretchesbelowareashortlistofsuggestedstretchestohelpwithanumberof common sports injuries. The following stretches are beneficial for theprevention and long-term rehabilitation of the injuries listed below; however,they are not to be used in the initial stages of injury rehabilitation. Stretchingduringthisearlystageoftherehabilitationprocesswillonlycausemoredamagetotheinjuredtissues.Avoidallstretchingduringthefirstseventy-twohoursafteranysofttissueinjury,andremembertofollowTheRulesforSafeStretching.
Abdominalmusclestrain
C02
C03
C05
D14
D21
Achillestendonstrainandtendonitis
K01
K02
K04
K05
K07
Anklesprain
J03
J06
K04
L02
L06
Anteriorcompartmentsyndrome
F02
L02
L03
L04
L06
Anteriorcruciateligamentsprain(ACL)
F01
F02
F03
G03
J03
Backligamentsprain
D01
D05
D09
D14
D21
Backmusclebruise,andstrain
D05
D08
D13
D18
D22
Bicepsbruise,strain,rupture,andtendonitis
A17
B02
B06
B07
B11
Calfstrain
G03
G13
J03
J06
K02
Carpaltunnelandulnartunnelsyndrome
B02
B11
B13
B16
B17
Cheststrain
A14
A17
B04
B05
B07
Elbowsprain
A08
A16
B10
B11
B17
Fingersprainandtendonitis
B11
B12
B13
B14
B17
Frozenshoulder(adhesivecapsulitis)
A08
A14
A16
B06
B07
Groinstrainandtendonitis
H01
H02
H04
H06
H08
Hamstringstrain
G01
G05
G08
G11
J03
Hipflexorstrainandiliopsoastendonitis
C03
F01
F02
F03
F05
Iliotibialbandsyndrome
D22
I02
I03
I05
I07
Impingementsyndrome
A16
B01
B06
B07
B10
Medialcollateralligamentsprain(MCL)
F03
F05
H02
H04
H07
Medialtibialpainsyndrome(shinsplints)
J06
K02
K04
K07
L02
Osgood-schlattersyndrome
C03
F02
F03
F04
F06
Osteitispubis
G04
G13
H02
H05
H07
Patellartendonitis(jumper’sknee)
F02
F03
F06
H04
I02
Patellofemoralpainsyndrome
F01
F02
F05
H05
I04
Pectoralmuscleinsertioninflammation
A14
B01
B04
B05
B07
Peronealtendonitis
J04
K02
K04
L02
L06
Piriformissyndrome
E01
E03
E05
E09
E11
Plantarfasciitis
J03
J06
K04
K07
L05
Posteriortibialtendonitis
H08
J02
K01
K04
K07
Quadricepsbruise,strain,andtendonitis
C05
F01
F02
F05
F06
Rotatorcufftendonitis
A09
A12
A13
A14
A15
Tennis,golfer’s,andthrower’selbow
A12
A14
A16
B01
B10
Thumbsprain
B12
B13
B14
B15
B17
Tricepstendonrupture
A09
B01
B06
B09
B10
Whiplashandwryneck
A01
A02
A04
A07
A11
Wristsprainandtendonitis
B04
B11
B12
B16
B17
TopFiveStretchesforEachSport
Americanfootball(gridiron)
D13
E10
F06
G13
H02
Archery
A16
B12
C02
D06
D14
Basketball
A05
B13
F03
H05
K07
Backpacking
C02
D11
E07
G03
K07
Battingsports(cricket,baseball,softball,etc.)
A09
B16
C03
D02
D18
Boxing
A01
A07
B08
B17
D17
Canoeing
A13
A16
B06
D20
E04
Contactsports(soccer,Americanfootball(gridiron),rugby,etc.)
A02
A07
E08
F01
H05
Cross-country
C05
F03
I04
K07
L01
Cycling
B06
D08
E05
F05
J03
Fieldhockey
D22
E07
F02
H04
J02
Golf
A17
B12
D06
D18
I04
Hiking
C03
D11
E03
G01
J03
Icehockey
D23
E08
F01
H02
K07
Ice-skating
D07
E03
E12
F01
H01
Inlineskating
D09
E04
E10
F03
H04
Kayaking
A13
A17
B07
D18
E03
Martialarts
B17
C05
D13
G05
H06
Mountaineering
C02
D09
E01
G03
L02
Netball
A02
B14
F03
H05
K04
Orienteering
C03
D13
E04
G06
K02
Racewalking
D17
E05
F03
J02
K04
Racquetsports(tennis,badminton,squash,etc.)
A14
B07
B17
C03
D16
Roller-skating
D08
E04
E13
F06
H03
Rowing
A15
A16
B06
C05
E01
Running
C03
F01
G04
I02
K04
Rugby
D17
E04
F01
G04
H05
Snowboarding
D13
E01
E13
F01
I04
Snowskiing
D06
D22
F06
I03
K07
Soccer
F01
G05
H05
J06
L02
Surfing
C05
D16
E07
F05
I02
Swimming
A12
A14
B08
D04
J03
Throwingsports(cricket,baseball,fieldevents,etc.)
A13
A17
B14
B17
D18
Volleyball
A12
D22
E10
H02
K07
Walking
D21
E08
F05
J03
K01
Waterskiing
B01
C03
D10
E09
F06
Wrestling
D15
D22
E06
G01
H06
Glossary
AchillestendonitisInflammationoftheAchillestendon.Adhesivecapsulitis Adhesiveinflammationbetweenthejointcapsuleandtheperipheralarticularcartilageoftheshoulder.Causespain,stiffness,andlimitationofmovement.Alsoknownasfrozenshoulder.AnkylosingspondylitisFormofdegenerativejointdiseasethataffectsthespine.Systemic illness, producing pain and stiffness as a result of inflammation of thesacroiliac,intervertebral,andcostovertebraljoints.AnteriortibialcompartmentsyndromeRapidswelling,increasedtension,andpainoftheanteriortibialcompartmentoftheleg.Usuallyahistoryofexcessiveexertion.ArthropathyAnyjointdisease.ArticulardysfunctionDisturbance,impairment,orabnormalityofajoint.Avulsionfracture Indirect fracture caused by compressive forces fromdirecttraumaorexcessivetensileforces.
BursaFibroussacmembranecontainingsynovialfluid,typicallyfoundbetweentendonsandbones.Itactstoreducefrictionduringmovement.BursitisInflammationofthebursa,e.g.,subdeltoidbursa.
Calcific tendonitis Inflammation and calcification of the subacromial orsubdeltoid bursa. This results in pain, and limitation of movement of theshoulder.CapsulitisInflammationofacapsule,e.g.,joint.CarpaltunnelsyndromeCompressionofthemediannerveasitpassesthroughthecarpaltunnel,leadingtopainandtinglinginthehand.Cervical nerve stretch syndrome Condition caused by irritation orcompressionofthecervicalnerverootsbyaprotrudingdisc.Coccydynia Pain in the coccyx and neighbouring region. Also known ascoccygodynia.CompartmentsyndromeConditioninwhichincreasedintramuscularpressureimpedesbloodflowandfunctionoftissueswithinthatcompartment.
DiscogenicpainPaincausedbyderangementofanintervertebraldisc.DislocationThedisplacementofanypart,especiallyofabone.
Epicondylitis Inflammation and microrupturing of the soft tissues on theepicondylesofthedistalhumerus.
FasciitisInflammationofthefasciasurroundingportionsofamuscle.Frozenshouldersyndromeseeadhesivecapsulitis.
Golfer’selbowInflammationofthemedialepicondyleofthehumeruscausedbyactivities(e.g.,golf)thatinvolvegrippingandtwisting,especiallywhenthereisaforcefulgrip.
HeelspurBonyspurfromthecalcaneum.
Iliotibial band syndrome Pain/inflammation of the iliotibial band (ITB), anon-elasticcollagencordstretchingfromthepelvistobelowtheknee.Therearevariousbiomechanicalcauses.Impingement syndrome Chronic condition caused by a repetitive overheadactivity that damages the glenoid labrum, long head of the biceps brachii, andsubacromialbursa.Inflammation A localized protective response caused by injury to tissues.Characterizedbypain,heat,redness,swelling,andlossoffunction.
LordosisExcessiveconvexcurveinthelumbarregionofthespine.
MedialtibialpainsyndromeRapidswelling,increasedtension,andpainofthemedialtibialcompartmentoftheleg.Usuallyahistoryofexcessiveexertion.Alsoknownasshinsplints.
NeuritisInflammationofanerve,withpainandtenderness.
OsteitisInflammationofabone,causingenlargementofthebone,tenderness,andadull,achingpain.Osteitis pubis A symptom-producing inflammatory condition of the pubicbones intheregionof thesymphysis.Maybecausedbyavarietyofconditionsincludingdegenerativechanges.Osteoarthritis Non-inflammatory degenerative joint disease, characterized bydegenerationof the articular cartilage,hypertrophyofboneat themargins, and
changesinthesynovialmembrane.Seenparticularlyinolderpersons.
Patellofemoral pain syndrome Excessive pain pertaining to the patella andfemur.Piriformis syndrome Condition resulting from the muscle being inflamed,shortened, or in spasm, causing impingement on the sciatic nerve.Causes painand tingling in the posterior thigh and buttock. Occurs more frequently inwomenthanmen(ratio6:1).
Repetitivestraininjury(RSI)Referstoanyoverusecondition,suchasstrain,ortendonitisinanypartofthebody.Rheumatoid arthritis Autoimmune disease, in which the immune systemattacksthebody’sowntissues.Causesinflammationofmanypartsofthebody.RotatorcuffHelpsholdtheheadofthehumerusincontactwiththeglenoidcavity (fossa, socket) of the scapula during movements of the shoulder, thushelping to prevent dislocation of the joint. Comprises of: supraspinatus,infraspinatus,teresminor,andsubscapularis.RuptureForcibletearingordisruptionoftissue.
SacroiliitisInflammation(arthritis)inthesacroiliacjoint.ScapulocostalsyndromePaininthesuperiororposterioraspectoftheshouldergirdle,asaresultoflong-standingalterationoftherelationshipofthescapulaandtheposteriorthoracicwall.ScoliosisLateralrotationalspinalcurvature.SesamoidboneSmallnodularbonesembeddedinatendonorjoint.SesamoiditisInflammationofthesesamoidbonesandsurroundingstructures.Shin splints see medial tibial pain syndrome/anterior tibial compartmentsyndrome.SnappinghipsyndromePossiblycausedbytightligamentsandtendonspassingover bony prominences. Internal snapping mainly caused by the suctionphenomenon, occurring during exercises such as sit-ups. External snappingusually as a result of the gluteusmaximus clicking over the greater trochanter.Commonindancersandyoungathletes.Alsoknownasclickinghipsyndrome.Sprain Joint injury inwhich someof the fibres of a supporting ligament areruptured.StrainAnoverstretchingoroverexertionofsomepartofthemusculature.SubluxationAnincompleteorpartialdislocation.
TendonitisInflammationofatendon.Alsoknownastendinitis.Tenniselbow Tendonitis of themuscles of the back of the forearm at theirinsertion.Causedbyexcessivehammeringorsawingtypemovements,oratense,awkwardgriponatennisracquet.TenosynovitisInflammationofatendonsheath.Thrower’selbowRepetitivestresstothemedialcollateralligament.Torticollis Contractedstateof thecervicalmuscles,producingtwistingof theneck.TrochantericbursitisTrochantericbursaliesbetweengluteusmaximusandtheposterolateralsurfaceofthegreatertrochanter.Bursitismayoccurifflexibilityoftheiliotibialband(ITB)isreduced.
UlnartunnelsyndromeTheulnarnerverunsdowntheinsideoftheforearmtotheheelofthehand.Excessivepressureonthisnervecancausenumbnessandtingling that is confined to the little finger and the outside of the ring finger.Usuallynotcausedbyrepetitivemotions.
Whiplash Nonspecific term applied to injury to the spine and spinal cord atC4/C5,occurringastheresultofrapidacceleration/decelerationofthebody.Wryneckseetorticollis.