The anatomy of stretching: your illustrated guide to flexibility and injury rehabilitation

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Contents

CoverTitlePageCopyright

HowtoUseThisBook

Introduction

Chapter1Flexibility,Anatomy,andPhysiologyFitnessandFlexibilityMuscleAnatomyThePhysiologyofMuscleContractionMuscleReflexesMusculo-skeletalMechanicsLeversGenerationofForceWhatHappensWhenaMuscleIsStretched?TermsofAnatomicalDirection

Chapter2ThePrinciplesofStretchingTheBenefitsofStretchingTypesofStretchingStaticStretchesDynamicStretches

TheRulesforSafeStretchingHowtoStretchProperlyHowtoUseStretchingasPartoftheWarm-up

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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.


AdditionalinformationforperformingthisstretchcorrectlyKeepyourheadup.Donotletyourchinfalltowardsyourshoulders.


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.


Commonproblemsandmoreinformationforperformingthisstretchcorrectly

Somepeoplearemoreflexibleintheupperbackandneckthanothers.Donotoverstretchbyforcingyourheaddown:instead,relaxandlettheweightofyourheaddothestretchingforyou.


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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlySomepeoplearemoreflexibleintheupperbackandneckthanothers.Donotoverstretchbyforcingyourheaddown;instead,relaxandlettheweightofyourheaddothestretchingforyou.

ComplementarystretchesA02,A07.

A05:NECKEXTENSIONSTRETCH

TechniqueStanduprightand liftyourhead, lookingupwardsas if trying topointupwithyourchin.Relaxyourshouldersandkeepyourhandsbyyourside.

MusclesbeingstretchedPrimarymuscles:Platysma.Sternocleidomastoideus.Secondarymuscles:Omohyoideus.Sternohyoideus.Sternothyroideus.



AdditionalinformationforperformingthisstretchcorrectlyKeepyourmouthclosedandyourteethtogetherwhendoingthisstretch.

ComplementarystretchC02.

A06:NECKPROTRACTIONSTRETCH

TechniqueKeepyourheadupthenpushyourheadforwardbystickingyourchinout.

MusclesbeingstretchedPrimary muscles: Semispinalis cervicis. Spinalis cervicis. Longissimus cervicis.Spleniuscervicis.Secondarymuscles:Levatorscapulae.Trapezius.Rhomboids.



AdditionalinformationforperformingthisstretchcorrectlyKeepyourheadup.Donotletyourchinfalltowardstheground.


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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlySomepeoplearemoreflexibleintheupperbackandneckthanothers.Donotoverstretchbyforcingyourheaddown:instead,relaxandlettheweightofyourheaddothestretchingforyou.


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.


A09:BENTARMSHOULDERSTRETCH

TechniqueStanduprightandplaceonearmacrossyourbody.Bendyourarmat90degreesandpullyourelbowtowardsyouroppositeshoulder.



SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen

shoulder(adhesivecapsulitis).

AdditionalinformationforperformingthisstretchcorrectlyKeepyourupperarmparalleltotheground.


A10:WRAPAROUNDSHOULDERSTRETCH

TechniqueStanduprightandwrapyourarmsaroundyourshouldersasifhuggingyourself.Pullyourshouldersback.



SportsinjurywherestretchmaybeusefulDislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen

shoulder(adhesivecapsulitis).

CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDonotpulltooquicklyonyourshoulders.Easeintothestretchbyslowlypullingyourshouldersback.


A11:CROSSOVERSHOULDERSTRETCH

TechniqueStandwith your knees bent.Cross your arms over and grab the back of yourknees.Thenstarttoriseupwardsuntilyoufeeltensioninyourupperbackandshoulders.

MusclesbeingstretchedPrimarymuscles:Trapezius.Rhomboids.Latissimusdorsi.Secondarymuscle:Teresminor.



CommonproblemsandmoreinformationforperformingthisstretchcorrectlyKeep your shoulders level to the ground and avoid twisting or turning to oneside.


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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlyManypeopleareverytight intherotatormusclesof theshoulder.Performthisstretchveryslowlytostartwithanduseextremecautionatalltimes.


A13:ELBOW-OUTROTATORSTRETCH

TechniqueStandwithyourhandbehindthemiddleofyourbackandyourelbowpointingout.Reachoverwithyourotherhandandgentlypullyourelbowforward.

MusclesbeingstretchedPrimarymuscles:Infraspinatus.Teresminor.Secondarymuscle:Supraspinatus.

SportsthatbenefitfromthisstretchMartial arts. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking.Swimming.Cricket.Baseball.Athleticsthrowingfieldevents.Wrestling.


CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyManypeopleareverytightintherotatorcuffmusclesoftheshoulder.Performthisstretchveryslowlytostartwithanduseextremecautionatalltimes.


A14:ARM-UPROTATORSTRETCH

TechniqueStandwithyourarmoutandyourforearmpointingupwardsat90degrees.Placeabroomstick inyourhandandbehindyourelbow.Withyourotherhandpullthebottomofthebroomstickforward.

MusclesbeingstretchedPrimarymuscles:Pectoralismajor.Subscapularis.Teresmajor.Secondarymuscle:Pectoralisminor.Anteriordeltoid.



Commonproblemsandadditionalinformationforperformingthisstretch

correctlyManypeopleareverytightintherotatorcuffmusclesoftheshoulder.Performthisstretchveryslowlytostartwithanduseextremecautionatalltimes.


A15:ARM-DOWNROTATORSTRETCH

TechniqueStandwithyour armout andyour forearmpointingdownwards at90degrees.Placeabroomstickinyourhandandbehindyourelbow.Withyourotherhandpullthetopofthebroomstickforward.

MusclesbeingstretchedPrimarymuscle:Infraspinatus.Posteriordeltoid.Secondarymuscle:Teresminor.



CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyManypeopleareverytightintherotatorcuffmusclesoftheshoulder.Performthisstretchveryslowlytostartwithanduseextremecautionatalltimes.


A16:REVERSESHOULDERSTRETCH

TechniqueStanduprightandclaspyourhands togetherbehindyourback.Slowly liftyourhandsupward.


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.


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.


Primarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscle:Serratusanterior.


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.


B02:PARTNERASSISTEDCHESTSTRETCH

TechniqueExtendbothofyourarmsparalleltotheground.Haveapartnerholdontoyourhandsandslowlypullyourarmsbackwards.

MusclesbeingstretchedPrimarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscles:Bicepsbrachii.Brachialis.Brachioradialis.Coracobrachialis.


Sportsinjurywherestretchmaybeuseful

Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicularseparation.Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozenshoulder(adhesivecapsulitis).Bicepstendonrupture.Bicepitaltendonitis.Bicepsstrain.Cheststrain.Pectoralmuscleinsertioninflammation.

AdditionalinformationforperformingthisstretchcorrectlyKeepyourarmsparalleltothegroundandyourpalmsfacingoutward.


B03:SEATEDPARTNERASSISTEDCHESTSTRETCH

TechniqueSitonthegroundandhaveapartnerstandbehindyou.Reachbehindwithbotharmsandhavethepartnerfurtherextendyourarms.



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.


B04:PARALLELARMCHESTSTRETCH

TechniqueStandwithyourarmextendedtotherearandparalleltotheground.Holdontoan immovable object and then turn your shoulders and body away from youroutstretchedarm.




AdditionalinformationforperformingthisstretchcorrectlyKeepyourarmparalleltothegroundandyourfingerspointingbackwards.


B05:BENTARMCHESTSTRETCH

TechniqueStandwithyourarmextendedandyour forearmat right angles to theground.Restyourforearmagainstanimmovableobjectandthenturnyourshouldersandbodyawayfromyourextendedarm.

MusclesbeingstretchedPrimarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscle:Serratusanterior.



AdditionalinformationforperformingthisstretchcorrectlyKeepyourupperarmparalleltotheground.


B06:ASSISTEDREVERSECHESTSTRETCH

TechniqueStanduprightwithyourbacktowardsatableorbenchandplaceyourhandsontheedgeofthetableorbench.Slowlyloweryourentirebody.

MusclesbeingstretchedPrimarymuscles:Anteriordeltoid.Pectoralismajorandminor.Secondarymuscles:Bicepsbrachii.Coracobrachialis.


Archery.Cricket.Baseball. Softball. Boxing.Golf.Tennis.Badminton. Squash.Rowing.Canoeing.Kayaking.Swimming.Athleticsthrowingfieldevents.


CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyUseyourlegstocontroltheloweringofyourbody.Donotloweryourbodytooquickly.


B07:BENT-OVERCHESTSTRETCH

TechniqueFaceawallandplacebothhandsonthewalljustaboveyourhead.Slowlyloweryourshouldersasifmovingyourchintowardstheground.

MusclesbeingstretchedPrimarymuscles:Pectoralismajorandminor.Anteriordeltoid.Secondarymuscles:Serratusanterior.Teresmajor.



AdditionalinformationforperformingthisstretchcorrectlyKeepyourarmsstraightandyourfingerspointingstraightupwards.


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.


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.


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.


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.


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.


B13:FINGERS-DOWNFOREARMSTRETCH

TechniqueHoldontoyourfingersandturnyourpalmsoutwards.Straightenyourarmandthenpullyourfingersbackusingyourotherhand.

MusclesbeingstretchedPrimarymuscles:Brachialis.Brachioradialis.Pronator teres.Flexorcarpi radialis.Flexorcarpiulnaris.Palmarislongus.

Secondarymuscles: Flexor digitorum superficialis. Flexor digitorum profundus.Flexorpollicislongus.





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.




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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThe palm and thumb comprise a multitude of small muscles, tendons, andligaments.Donotoverstretchthisareabyapplyingtoomuchforcetooquickly.


B16:FINGERS-DOWNWRISTSTRETCH

TechniqueHoldontoyourfingerswhilestraighteningyourarm.Pullyourfingerstowardsyourbody.

MusclesbeingstretchedPrimarymuscles:Extensorcarpiulnaris.Extensorcarpiradialislongusandbrevis.Extensordigitorum.Secondarymuscles:Extensordigitiminimi.Extensorindicis.





B17:ROTATINGWRISTSTRETCH

TechniquePlaceonearmstraightoutinfrontandparalleltotheground.Rotateyourwristdown andoutwards and thenuse yourother hand to further rotate yourhandupwards.

MusclesbeingstretchedPrimarymuscles:Brachioradialis.Extensorcarpiulnaris.Supinator.Secondarymuscles:Extensordigitorum.Extensorpollicislongusandbrevis.





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.


C02:RISINGSTOMACHSTRETCH

TechniqueLiefacedownandbringyourhandsclosetoyourshoulders.Keepyourhipsontheground,lookforward,andriseupbystraighteningyourarms.

MusclesbeingstretchedPrimarymuscles:Externalandinternalintercostals.Externalandinternalobliques.Transversusabdominis.Rectusabdominis.Secondarymuscles:Psoasmajorandminor.Iliacus.



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.


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.



C04:STANDINGLEAN-BACKSTOMACHSTRETCH

TechniqueStanduprightwithyourfeetshoulder-widthapartandplaceyourhandsonyourbuttocksforsupport.Lookupwardsandslowlyleanbackwardsatthewaist.


Primarymuscles:Externalandinternalintercostals.Externalandinternalobliques.Transversusabdominis.Rectusabdominis.Secondarymuscles:Psoasmajorandminor.Iliacus.



CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDonotperformthisstretchifyousufferfromlowerbackpainorhavesustainedaninjurytoyourlowerback.Exercisecautionwhenperformingforthefirsttimeandallowplentyofresttimebetweeneachrepetitionofthisstretch.


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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDonotperformthisstretchifyousufferfromlowerbackpainorhavesustainedaninjurytoyourlowerback.Exercisecautionwhenperformingforthefirsttimeandallowplentyofresttimebetweeneachrepetitionofthisstretch.


C06:BACKARCHINGSTOMACHSTRETCH

TechniqueSitonaSwissballandslowlyrolltheballforwardwhileleaningback.Allowyourbackandshoulderstorestontheballandyourarmstohangtoeachside.

MusclesbeingstretchedPrimarymuscles:Externalandinternalintercostals.Externalandinternalobliques.Transversusabdominis.Rectusabdominis.Secondarymuscles:Pectoralismajorandminor.


SportsinjurywherestretchmaybeusefulAbdominalmusclestrain.Cheststrain.Pectoralmuscleinsertioninflammation.



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.


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.


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.


D04:LYINGWHOLEBODYSTRETCH

TechniqueLieonyourbackandextendyour armsbehindyou.Raiseyour toes and thenlengthenyourbodyasmuchasyoucan.

MusclesbeingstretchedPrimarymuscles:Serratusanterior.Latissimusdorsi.Secondarymuscle:Teresmajor.


SportsinjurywherestretchmaybeusefulBackmusclestrain.Backligamentsprain.

AdditionalinformationforperformingthisstretchcorrectlyConcentrateonextendingyourlegsbypushingwithyourheels,ratherthanyourtoes.


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.


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.


AdditionalinformationforperformingthisstretchcorrectlyIt isnot important tobe able to touchyour toes.Simply reaching towards theoutsideofyourtoesissufficient.


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.


D08:LYINGKNEE-TO-CHESTSTRETCH

TechniqueLieonyourbackandkeeponelegflatontheground.Useyourhandstobringyourotherkneeintoyourchest.

MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.Secondarymuscle:Iliocostalislumborum.



AdditionalinformationforperformingthisstretchcorrectlyRestyourback,head,andneckonthegroundanddonotbe temptedtoraiseyourheadofftheground.


D09:LYINGDOUBLEKNEE-TO-CHESTSTRETCH

TechniqueLieonyourbackanduseyourhandstobringbothkneesintoyourchest.

MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.Secondarymuscles:Iliocostalislumborum.Spinalisthoracis.Longissimusthoracis.



AdditionalinformationforperformingthisstretchcorrectlyRest your back, head, and neck on the ground and don’t be tempted to raiseyourheadofftheground.


D10:KNEELINGREACHFORWARDSTRETCH

TechniqueKneel on the ground and reach forward with your hands. Let your head fallforwardandpushyourbuttockstowardsyourfeet.

MusclesbeingstretchedPrimarymuscle:Latissimusdorsi.Secondarymuscles:Teresmajor.Serratusanterior.


SportsinjurywherestretchmaybeusefulLowerbackmusclestrain.Lowerbackligamentsprain.

AdditionalinformationforperformingthisstretchcorrectlyUseyourhands and fingers towalkyour arms forward andextend this stretch,butdonotliftyourbacksideoffyourfeet.


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.


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.


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.


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.


AdditionalinformationforperformingthisstretchcorrectlyTo further extend this stretch use your hands to pull your upper body furtheraround.


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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlyLeanbackslightlytoemphasizetheobliquemuscles.Donotperformifyousufferfromlowerbackpain.


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.


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.


AdditionalinformationforperformingthisstretchcorrectlyKeepyourshouldersonthegroundandavoidliftingthemduringthisstretch.Donotthrowyourlegsovertotheside;simplylettheweightofyourlegsdomostofthestretchingforyou.


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.


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.


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.


D20:KNEELINGREACH-AROUNDSTRETCH

TechniqueKneel on your hands and knees and then take one hand and reach aroundtowardsyourankle.Keepyourbackparalleltotheground.


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.


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.



AdditionalinformationforperformingthisstretchcorrectlyDo not lean forward or backward: concentrate on keeping your upper bodystraight.


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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlyDo not lean forward or backward; concentrate on keeping your upper bodystraight.


D23:SITTINGLATERALSIDESTRETCH

TechniqueWhilesittingonachairwithyourfeetflatontheground,lookstraightaheadandkeepyourbodyupright.Slowlybendtotheleftorrightwhilereachingtowardsthegroundwithonehand.Donotbendforward.

MusclesbeingstretchedPrimarymuscles:Quadratuslumborum.Externalandinternalobliques.Secondary muscles: Iliocostalis lumborum. Intertransversarii. Rotatores.Multifidus.



AdditionalinformationforperformingthisstretchcorrectlyDo not lean forward or backward: concentrate on keeping your upper bodystraight.


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.


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.


SportsinjurywherestretchmaybeusefulPiriformissyndrome.Snappinghipsyndrome.Trochantericbursitis.

CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyThispositioncanbealittlehardtogetinto,somakesureyouarewellsupported

anduseyourhandsforbalance.


E03:STANDINGLEGTUCKHIPSTRETCH

TechniqueStandbesideachairortableandplacethefootfurthestfromtheobjectontotheobject.Relaxyourleg,leanforward,andbendyourotherleg,loweringyourselftowardstheground.




CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyUse the leg you are standing on to regulate the intensity of this stretch. Theloweryougo,themoretensionyouwillfeel.


E04:STANDINGLEGRESTINGBUTTOCKSSTRETCH

TechniqueStandbesideachairor table forbalance,andplaceoneankleonyouroppositeknee.Slowlyloweryourselftowardstheground.






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.


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.


SportsinjurywherestretchmaybeusefulGroin strain. Tendonitis of the adductor muscles. Snapping hip syndrome.Trochantericbursitis.



E07:SITTINGCROSS-LEGGEDREACHFORWARDSTRETCH

TechniqueSitcross-leggedandkeepyourbackstraight.Thengentlyleanforward.


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.


E08:SITTINGFEET-TOGETHERREACHFORWARDSTRETCH

TechniqueSitwiththesolesofyourfeettogetherandkeepyourbackstraight.Thengentlyleanforward.


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.


E09:SITTINGKNEE-TO-CHESTBUTTOCKSSTRETCH

TechniqueSitwithonelegstraightandtheotherlegcrossedoveryourknee.Pulltheraisedkneetowardsyouroppositeshoulderwhilekeepingyourbackstraightandyourshouldersfacingforward.

MusclesbeingstretchedPrimarymuscle:Gluteusmaximus.Secondarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.


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.


E10:SITTINGFOOT-TO-CHESTBUTTOCKSSTRETCH

TechniqueSitwithonelegstraightandholdontoyourotherankle.Pullitdirectlytowardsyourchest.

MusclesbeingstretchedPrimarymuscles:Piriformis.Gemellus superior and inferior.Obturator internusandexternus.Quadratusfemoris.

Secondarymuscle:Gluteusmaximus.



CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyUseyourhandsandarmstoregulatetheintensityofthisstretch.Thecloseryoupullyourfoottoyourchest,themoreintensethestretch.


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.


E12:SITTINGLEGRESTINGBUTTOCKSSTRETCH

TechniqueSitwithone legslightlybent.Raisetheother footupontoyourraised legandrestitonyourthigh,thenslowlyleanforward.




CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyThis position can be a little hard to get into, somake sure that you are wellsupportedanduseyourhandsforbalanceifyouneedto.Toincreasetheintensityofthisstretch,straightenyourbackandleanforward.


E13:LYINGLEGRESTINGBUTTOCKSSTRETCH

TechniqueLieonyourbackandslightlybendone leg.Raise theother footupontoyour

bentlegandrestitonyourthigh.Thenreachforward,holdingontoyourkneeandpullittowardsyou.




AdditionalinformationforperformingthisstretchcorrectlyRegulatetheintensityofthisstretchbypullingyourkneetowardsyou.


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.


F03:STANDINGREACH-UPQUADSTRETCH

TechniqueStanduprightandtakeonesmallstepforward.Reachupwithbothhands,pushyourhipsforward,leanback,andthenleanawayfromyourbackleg.


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.





correctlyThispositioncanputunduepressureon theknee joint and ligaments.Anyonewithkneepainorkneeinjuryshouldavoidthisstretch.


F05:ON-YOUR-SIDEQUADSTRETCH

TechniqueLieonyour sideandpullyour top legbehindyourbuttocks.Keepyourkneestogetherandpushyourhipsforward.



SportsinjurywherestretchmaybeusefulHip flexor strain. Avulsion fracture in the pelvic area.Osteitis pubis. Iliopsoastendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis.

Patellofemoralpainsyndrome.Patellartendonitis.Subluxingkneecap.



F06:SINGLELEAN-BACKQUADSTRETCH

TechniqueSit on the ground, bend one knee and place that foot next to your buttocks.Thenslowlyleanbackwards.


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.



correctlyThispositioncanputunduepressureon theknee joint and ligaments.Anyonewithkneepainorkneeinjuryshouldavoidthisstretch.

ComplementarystretchesF05,C03.

F07:DOUBLELEAN-BACKQUADSTRETCH

TechniqueSiton thegroundandbendoneorbothkneesandplaceyour legsunderyourbuttocks.Thenslowlyleanbackwards.






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.


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.




AdditionalinformationforperformingthisstretchcorrectlyRegulate the intensityof this stretchbykeepingyourback straightand leaningforward.


G03:STANDINGTOE-RAISEDHAMSTRINGSTRETCH

TechniqueStandwithonekneebentandtheotherlegstraightoutinfront.Pointyourtoestowardsyourbodyandleanforward.Keepyourbackstraightandrestyourhandsonyourbentknee.

MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscles:Gastrocnemius.Soleus.


SportsinjurywherestretchmaybeusefulLower backmuscle strain. Lower back ligament sprain. Hamstring strain. Calfstrain.

Additionalinformationforperformingthisstretchcorrectly

Regulate the intensityof this stretchbykeepingyourback straight and flexingyouranklesothatyourtoesarepointingupwards.


G04:STANDINGLEG-UPHAMSTRINGSTRETCH

TechniqueStanduprightandraiseonelegontoanobject.Keepthatlegstraightandyourtoespointingstraightup.Leanforwardwhilekeepingyourbackstraight.





correctlyRegulate the intensityof this stretchbykeepingyourback straightand leaningforward.


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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputintensepressureonthedeeplateralhiprotators.Regulatetheintensityofthisstretchbykeepingyourbackstraightandslowlyleaningforward.

ComplementarystretchesG11,E01.

G06:SITTINGSINGLELEGHAMSTRINGSTRETCH

TechniqueSitwithonelegstraightoutinfrontandtoespointingupwards.Bringyourotherfoottowardsyourknee.Reachtowardyourtoeswithbothhands.


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.


CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyItisimportanttokeepyourtoespointingstraightupwards.Lettingyourtoesfallto one side will cause this stretch to put uneven tension on the hamstringmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.


G07:LYINGPARTNERASSISTEDHAMSTRINGSTRETCH

TechniqueLieonyourbackandkeepboth legs straight.Haveapartner raiseoneofyourlegs off the ground and as far back as is comfortable.Make sure your toes arepointingdirectlybackwards.





correctlyChoose your stretching partner carefully. They are responsible for your safetywhileperformingthisstretch,somakesureyoucommunicateclearlywiththematalltimes.


G08:LYINGBENTKNEEHAMSTRINGSTRETCH

TechniqueLieonyourbackandbendoneleg.Pulltheotherkneetowardsyourchest,thenslowlyandgentlystraightenyourraisedleg.

MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondarymuscle:Gluteusmaximus.



Lowerbackmusclestrain.Lowerbackligamentsprain.Hamstringstrain.

AdditionalinformationforperformingthisstretchcorrectlyKeep your upper leg (thigh) relatively still, and regulate the intensity of thisstretchbystraighteningyourknee.


G09:LYINGSTRAIGHTKNEEHAMSTRINGSTRETCH

TechniqueLieonyourbackandbendone leg.Raiseyour straight legandpull it towardsyourchest.




CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyIt is important tokeepyour toespointingstraightbackwards.Lettingyour toesfall to one sidewill cause this stretch to put uneven tension on the hamstringmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.


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.



CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyIt isnotimportanttobeabletotouchyourtoes.Concentrateonkeepingyourbackstraightandyourtoespointingup.


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.


AdditionalinformationforperformingthisstretchcorrectlyItisnotimportanttobeabletotouchyourtoes.Simplyreachingtowardsyourtoesissufficient.


G12:STANDINGLEG-UPBENTKNEEHAMSTRINGSTRETCH

TechniqueStandwithonefootraisedontoachairoranobject.Keepyourlegslightlybentand letyourheeldropoff theedgeof theobject.Keepyourback straight and

moveyourchesttowardsyourthigh.



SportsinjurywherestretchmaybeusefulHamstring strain. Achilles tendon strain. Achilles tendonitis.Medial tibial painsyndrome(shinsplints).

AdditionalinformationforperformingthisstretchcorrectlyPushingyourheeldowntowardsthegroundwillhelptointensifythisstretch.


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.



ComplementarystretchesG04,D08.

G14:SITTINGBENTKNEETOE-PULLHAMSTRINGSTRETCH

TechniqueSiton thegroundwithyour legs slightlybent.Holdontoyour toeswithyourhandsandpullyourtoestowardsyourbody.Leanforwardandkeepyourbackstraight.



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.


G15:STANDINGREACHDOWNHAMSTRINGSTRETCH

TechniqueStandwithyourfeetshoulder-widthapart.Bendforwardandreachtowardstheground.

MusclesbeingstretchedPrimarymuscles:Semimembranosus.Semitendinosus.Bicepsfemoris.Secondary muscles: Gastrocnemius. Gluteus maximus. Iliocostalis lumborum.Spinalisthoracis.Interspinales.Multifidus.



CommonproblemsandadditionalinformationforperformingthisstretchcorrectlyThispositionputsalotofstressonthelowerbackmusclesandtheknees.Avoidthisstretchifyouhavelowerbackpainorkneepain.


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.


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.


H02:STANDINGWIDEKNEESADDUCTORSTRETCH

TechniqueStand with your feet wide apart and your toes pointing diagonally outwards.Bendattheknees,leanforwardanduseyourhandstopushyourkneesoutwards.

MusclesbeingstretchedPrimarymuscles:Adductorlongus,brevis,andmagnus.Secondarymuscle:Pectineus.



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.




AdditionalinformationforperformingthisstretchcorrectlyToincreasetheintensityofthisstretch,useahigherobjectandifyouneedto,holdontosomethingforbalance.


H04:KNEELINGLEG-OUTADDUCTORSTRETCH

TechniqueKneelononekneeandplaceyourotherlegouttothesidewithyourtoesfacingforward.Restyourhandsonthegroundandslowlymoveyourfootfurtherouttotheside.




AdditionalinformationforperformingthisstretchcorrectlyIfneedbe,placeatowelormatunderyourkneeforcomfort.


H05:SQUATTINGLEG-OUTADDUCTORSTRETCH

TechniqueStandwithyour feetwide apart.Keepone leg straight and toes facing forwardwhilebending theother legandturningyour toesout to the side.Loweryourgrointowardsthegroundandrestyourhandsonthebentkneeortheground.


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.


AdditionalinformationforperformingthisstretchcorrectlyIncreasetheintensityofthisstretchbyloweringyourselftowardstheground.


H06:KNEELINGFACE-DOWNADDUCTORSTRETCH

TechniqueKneelfacedownwithyourkneesandtoesfacingout.Leanforwardandletyourkneesmoveoutwards.


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.


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.


SportsinjurywherestretchmaybeusefulAvulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformissyndrome.Tendonitisoftheadductormuscles.Trochantericbursitis.Hamstringstrain.

AdditionalinformationforperformingthisstretchcorrectlyToincreasetheintensityofthisstretch,moveyourlegsfurtherapart.


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.


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.


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.


AdditionalinformationforperformingthisstretchcorrectlyIfneedbe,holdontosomethingforbalance.Thiswillallowyoutoconcentrateonthestretch,insteadofworryingaboutfallingover.


I03:LEANINGABDUCTORSTRETCH

TechniqueHoldontothepolewithonehand,while standingnext toapoleordoor jam.Keep your feet together, and lean your hips away from the pole. Keep youroutsidelegstraightandbendyourinsidelegslightly.


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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlyItisimportantnottobendforwardduringthisstretch.Keepyourbodyuprightandconcentrateonpushingyourhipsawayfromtheobjectyouareholdingonto.


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.


AdditionalinformationforperformingthisstretchcorrectlyRegulatetheintensityofthestretchbyusingyourbentlegtoloweryourbody.


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.


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.


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.


CommonproblemsandmoreinformationforperformingthisstretchcorrectlyTrynottoletyourlegfalltoofarforwardandusetheweightofyourlegtodothestretchingforyou.


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.


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).


ComplementarystretchJ03.

J02:STANDINGTOE-RAISEDCALFSTRETCH

TechniqueStandwithonekneebentandtheotherlegstraightoutinfront.Pointyourtoestowardsyourbodyandleanforward.Keepyourbackstraightandrestyourhandsonyourbentknee.

MusclesbeingstretchedPrimary muscles: Gastrocnemius. Semimembranosus. Semitendinosus. Bicepsfemoris.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.


SportsinjurywherestretchmaybeusefulHamstring strain.Calf strain.Achilles tendon strain.Achilles tendonitis.Medialtibialpainsyndrome(shinsplints).


correctlyMakesureyourtoesarepointingupward.Lettingyourtoespointtoonesidewillcause this stretch toputuneven tensionon thecalfmuscles.Over anextendedperiodoftime,thiscouldleadtoamuscleimbalance.


J03:SINGLEHEELDROPCALFSTRETCH

TechniqueStandonaraisedobjectorstep.Putthetoesofonefootontheedgeofthestepandkeepyourlegstraight.Letyourheeldroptowardstheground.

MusclesbeingstretchedPrimarymuscle:Gastrocnemius.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.



CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputalotofpressureontheAchillestendon.Easeintothisstretch

byslowlyloweringyourheel.


J04:DOUBLEHEELDROPCALFSTRETCH

TechniqueStandonaraisedobjectorstep.Putthetoesofbothofyourfeetontheedgeofthestepandkeepyourlegsstraight.Letyourheelsdroptowardsthegroundandleanforward.




AdditionalinformationforperformingthisstretchcorrectlyLetyourbodyweightregulatetheintensityofthisstretch.


J05:STANDINGHEELBACKCALFSTRETCH

TechniqueStanduprightandthentakeonebigstepbackwards.Keepyourbacklegstraightandpushyourheeltotheground.




CommonproblemsandmoreinformationforperformingthisstretchcorrectlyMake sure that the toes of your back leg are facing forward.Letting your toes

pointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.


J06:LEANINGHEELBACKCALFSTRETCH

TechniqueStandupright and lean against awall. Place one foot as far from thewall as iscomfortableandmakesurethatbothtoesarefacingforwardandyourheelisontheground.Keepyourbacklegstraightandleantowardsthewall.





Makesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.


J07:CROUCHINGHEELBACKCALFSTRETCH

TechniqueStanduprightandplaceonefootinfrontoftheother.Bendyourfrontlegandkeepyourbacklegstraight.Pushyourheeltothegroundandleanforward.Place

yourhandsonthegroundinfrontofyou.




CommonproblemsandmoreinformationforperformingthisstretchcorrectlyMakesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.


J08:SITTINGTOEPULLCALFSTRETCH

TechniqueSitwithonelegstraightandyourtoespointingup.Leanforwardandpullyourtoesbacktowardsyourbody.

MusclesbeingstretchedPrimary muscles: Gastrocnemius. Semimembranosus. Semitendinosus. Bicepsfemoris.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.Plantaris.


SportsinjurywherestretchmaybeusefulHamstring strain.Calf strain.Achilles tendon strain.Achilles tendonitis.Medialtibialpainsyndrome(shinsplints).

CommonproblemsandmoreinformationforperformingthisstretchcorrectlyIfyouhavetroublereachingyourtoesinthisposition,avoidthisstretch.


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.


Primarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.


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.


Primarymuscle:Soleus.Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorumlongus.Peroneuslongusandbrevis.



CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputalotofpressureontheAchillestendon.Easeintothisstretchbyslowlyloweringyourheel.


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.



CommonproblemsandmoreinformationforperformingthisstretchcorrectlyMakesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextended period of time, this could lead to amuscle imbalance.Regulate theintensityofthisstretchbyloweringyourbody.


K04:LEANINGHEELBACKACHILLESSTRETCH

TechniqueStanduprightwhile leaningagainstawallandplaceonefootbehindtheother.Makesurethatbothtoesarefacingforwardandyourheelisontheground.Bendyourbacklegandleantowardsthewall.





Makesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextended period of time, this could lead to amuscle imbalance.Regulate theintensityofthisstretchbyloweringyourbody.


K05:SITTINGBENTKNEETOEPULLACHILLESSTRETCH

TechniqueSitwithyourlegsoutinfrontandbendbothknees.Grabholdofyourtoesandpullthemtowardsyourknees.




AdditionalinformationforperformingthisstretchcorrectlyRegulatetheintensityofthis stretchbypushingyourheels forwardandpullingyourtoesback.


K06:CROUCHINGHEELBACKACHILLESSTRETCH

Technique

Standuprightandplaceonefootinfrontoftheother.Bendbothyourfrontlegand your back leg and then push your back heel towards the ground. Leanforwardandplaceyourhandsonthegroundinfrontofyou.




CommonproblemsandmoreinformationforperformingthisstretchcorrectlyMakesurethetoesofyourbacklegarefacingforward.Lettingyourtoespointtoonesidewillcausethisstretchtoputuneventensiononthecalfmuscles.Overanextendedperiodoftime,thiscouldleadtoamuscleimbalance.


K07:KNEELINGHEEL-DOWNACHILLESSTRETCH

Technique

Kneelononefootandplaceyourbodyweightoveryourknee.Keepyourheelonthegroundandleanforward.




CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputalotofpressureontheAchillestendon.Easeintothisstretchbyslowlyleaningforward.


K08:SQUATTINGACHILLESSTRETCH

TechniqueStand with your feet at shoulder-width apart. Bend your legs and lower to asittingposition.Placeyourhandsoutinfrontforbalance.




AdditionalinformationforperformingthisstretchcorrectlyIfneedbe,holdontosomethingforbalanceandmakesureyourtoesarefacingforward.


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.


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.



AdditionalinformationforperformingthisstretchcorrectlyRegulatetheintensityofthisstretchbyloweringyourbody.

Complementarystretch

L04.

L03:RAISEDFOOTSHINSTRETCH

TechniqueStanduprightandplacethetopofyourtoesonaraisedobjectbehindyou.Pushyourankledownwards.


Primarymuscle:Tibialisanterior.Secondary muscles: Extensor hallucis longus. Extensor digitorum longus.Peroneustertius.



AdditionalinformationforperformingthisstretchcorrectlyIfneedbe,holdontosomethingforbalance.


L04:DOUBLEKNEELINGSHINSTRETCH

TechniqueSitwithyourkneesandfeetflatontheground.Sitbackonyouranklesandkeepyourheelsandknees together.Placeyourhandsnext toyourkneesandslowlyleanbackwards.Slowlyraiseyourkneesofftheground.

MusclesbeingstretchedPrimarymuscle:Tibialisanterior.Secondary muscles: Extensor hallucis longus. Extensor digitorum longus.Peroneustertius.



CommonproblemsandmoreinformationforperformingthisstretchcorrectlyThisstretchcanputalotofpressureonyourkneesandankles.Donotattemptthisstretchifyousufferfromkneeoranklepain.


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.


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.


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.

The anatomy of stretching: your illustrated guide to flexibility and injury rehabilitation

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