Introduction to Stretching

Introduction to Stretching What is stretching?  Any maneuver that lengthens soft tissue  A movement which will improve the range of a joint Why stretch?  Component of a general fitness program, to prevent injuries and maximize efficiency of muscles as you move through the full range of a movement  Minimize post-exercise soreness  Avoid preventable structural deformities, scar formation and contractures When NOT to Stretch  After a fracture  When stretching causes sharp, acute pain  When the surrounding joints are already hypermobile  During the acute inflammatory stage of an injury Theory behind stretching This could get very complicated. As an easy simplification, consider your muscle like an elastic band. Elastic bands have similar properties to muscles, except for one important difference: muscles can also contract (elastics can’t actively contract). Aside from that:  An elastic can become hard, brittle and shortened if it is not regularly stretched. So can a muscle. This is why we stretch.  An elastic can be stretched, to a point where it will “snap back” to its original size. So can a muscle. This is the kind of stretching we do to MAINTAIN a muscle’s length (muscle elasticity).  An elastic can be stretched, to a point where it will “snap back”, but to a size bigger than it’s original size. So can a muscle. This is the kind of stretching we do to INCREASE muscle length (muscle plasticity).  An elastic can be stretched to the point where it breaks. So can a muscle. This is what we try to avoid when we stretch! Components of Stretching 1. Mode 2. Intensity 3. Speed 4. Duration 5. Frequency MODE  Isometric stretching  Passive stretching  Active stretching  Ballistic stretching  bouncing, repeated movements  Static stretching  slow holds of stretches  Dynamic stretching  active, repeated movements through full range (a.k.a. calisthenics)  PNF stretching  usually done in partners, should be done with someone with expertise ** When do I use static vs. dynamic stretching? -- Dynamic stretching should be done as part of an active warm-up. Static stretching is better as part of a cool-down. INTENSITY  Stretching should be done at a low intensity o It’s more comfortable o It prevents reflex contraction of the muscle (muscles need to be relaxed to stretch) o Prevents injuries caused by stretching itself! SPEED  Stretches should be done slowly o Start and release stretches gradually DURATION  Static: 30 seconds each stretch  Dynamic: 10-15 reps each motion  PNF stretching: (depends on the technique) FREQUENCY  Ideally, should be done after every work-out (i.e. 5-6x/week) o 1-2 days/week off: allows for recovery and healing Practical Session: Static Stretches Body Area Lower Body Muscle Name Gastroc Description of Stretch Stand facing a wall, with one foot behind the other. Lean into the wall, with your back leg straight. Repeat with back leg bent Sit on the floor with one leg extended in front of you, bend forward at the hip Stand upright and bend one knee so your heel touches your bum What to Avoid Allowing your feet to turn (i.e. keep them parallel to each other and pointing forwards) http://home.vicnet.net.au/~huffpuff/warmup3.gif Picture Soleus Hamstring Bending your knee, arching your back http://www.harmelingpt.com/images/hamstring%20stretch%20copy.jpg Quads Letting your knees separate http://www.sport-fitness-advisor.com/images/golf_stretching_quad.gif Psoas Kneel in a lunge position and bring your pelvis forward Arching your back http://www.fitnesstransform.com/psoas1.jpg ITB Cross one leg in front of the other, lean your upper body in the opposite direction Overstretching  you won’t feel this stretch as much as other stretches, that’s normal! http://www.bodyresults.com/_iexer/E2pate4.gif Gluts and Piriformis Lie on your back, cross one leg over the other and pull the bottom leg towards you Grabbing in front of your knee  puts a lot of pressure through knee joint http://www.halhigdon.com/15Ktraining/Photos/piri.jpg Trunk Lat dorsi Stand tall, reach one arm up and over your head (so that your palm faces away from you) Lie on your stomach and arch yourself backwards Kneel on all fours, curl your back up like a cat Arching your back http://www.exrx.net/StretchImages/LatissimusDorsi/SideReachLat.jpg Abs Holding your breath, overextending your neck http://www.deniseaustin.com/images/getfit/exercises/cobra.gif Erector spinae Over-extending your neck http://www.lower-back-pain-answers.com/images/Flexed-Cat.jpg Upper Body Pec Major Stand in a doorway with your arms perpendicular to the floor. Lean into the doorway Cross one arm in front of the body. Pull the arm towards your body with the other arm Arching your back http://www.sportsinjuryclinic.net/gallery/shoulder/pec_stretch.jpg Post shoulder Elevating your shoulders, pushing directly on your elbow http://www.webefit.com/Stretch/Str_Post_Shoulder.JPG Triceps Lift one arm up (to reach down your back). Push your elbow down with the other hand Arching your back, pushing directly on your elbow http://www.in-motion.ca/common/images/photos/2_triceps.gif Biceps Link your hands behind your back so that your palms face you, lift away from your body Arching your back http://www.zenergymassage.net/images/pectorals-biceps.jpg Practical Session: Dynamic Stretches Body Area Description of Stretch Lower Body Leg swings (forward and back) Leg swings (side to side) What to Avoid Arching your back Arching your back (and kicking yourself!) Bouncing Foot to opposite hand Leg rotations out Arching your back, trunk rotations Leg rotations in Walking lunges Arching your back Knees to chest ** “Ultimate hip stretch” ** Arching your back Arching your back, bouncing Side Lunges ** Bouncing, letting your feet move out of parallel to one another Twisting your legs Trunk Rotations with arms crossed over chest Toe touches ** Bouncing Scorpion (on stomach) ** Backwards scorpion (on back) ** Upper body Arm circles forward/backward/opposite Arm “flies” Excessive trunk rotation Arching your back Arching your back Bent-over hand to toes Bouncing Check out the website http://www.acc.co.nz/wcm001/idcplg?IdcService=SS_GET_PAGE&nodeId=4092 for awesome dynamic stretching ideas, as well as “animations” of many of the stretches presented above! ** Jamie presented these dynamic stretches during her workshop