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STRETCHING
*Maintenance Stretches.
*Developmental Stretches.
*Supported Developmental Stretches.
*Resisted Development Stretch.

ellsport/stretch.doc/lan/ams

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STRETCHING

Why Stretch?

  • To reduce muscle tension.
  • To increase the range of movement of joints and muscles so that the body can work faster and more effectively.
  • To prevent muscle tears and soreness.
  • To improve technique by extending the range of body movements.
  • To facilitate recovery from soft tissue injuries.
  • To lengthen muscles after use.

MAINTENANCE STRETCHES

(To be included in the warm up and cool down of a training session). NB. Hold all maintenance stretches between 5-8 seconds.

Diagram of Muscle Stretched / Exercise Description / Teaching Points
Gastrocnemius (calf) / Calf stretch (use wall if needed or preferred). / Front knee over foot. Back leg straight, foot pointing forwards, heel eased into the floor.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Soleus (lower calf) / Lower calf stretch. / From above position slightly bend back leg still easing heel into the floor.
Quadriceps (front of thigh) / Quad stretch, knee bent backwards towards bottom, support at ankle (passive stretch). / Supporting leg slightly bent, knees together, pelvis forward, if stretch is not felt ease ankle upwards.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Adductors (groin) / Groin stretch, feet wide apart in squat position, ease one knee over foot, keep other leg straight until stretch can be felt. / Knee over foot on bent leg, use hand to support stretch, controlled movement. Feet facing downwards.
Hamstring (back of thigh) / Hamstring stretch, knees bent, standing square walk down one leg lowering chest to knees, ease leg with chest into a straightened position until stretch is felt in the hamstring. / Knees bent, when stretched leg is being straightened other knee must remain bent, firm base.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Hamstring (back of thigh) / Hamstring stretch, one knee bent, other leg straightened forwards. Walk down bent leg until stretch can be felt. / Back straight, bend from hips, supported on bent leg. Flex foot to increase intensity of the stretch.
Abdominals (stomach) / Stomach stretch, lying on floor place lower arms on floor, ease chest forwards and slightly upwards. / Pelvis into the floor. Do not hyper extend back, look at a point in front.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Waist / Isolate ribs, hips facing forwards, twist body to the right hold for 5 to 8 seconds. Repeat to left. / Good stance hips facing forward. Do not bounce.
Deltoids (shoulder) / Shoulder stretch, hands on hand above head, ease upwards and backwards. / Correct stance, firm base, pull in stomach, controlled stretch.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Deltoids (shoulder) / Take the arm across the body, ease the arm towards the body. / Correct stance, keep shoulders square. Do not apply pressure on the elbow.
Pectorals (chest) / Hand on hand behind back, ease chest forwards against resistance of arms. / Slow controlled stretch, do not intertwine fingers.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Triceps (outer arm) / Tricep stretch, arm bent behind head, supported and eased across and downwards with opposite arm (passive stretch). / Arm and bent elbow behind head, relaxed shoulders.
Latissimus Dorsi (upper back) / Hand on hand in front of body, ease back away from hands. / Controlled stretch, good base.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Waist / Lateral side bend. / Pull in stomach, use hand on leg for support, controlled stretch, do not lean forwards.
Lower Back / Take up a squat position, lean on legs for support push lower back upwards. / Bent legs, support upper body weight on legs.
DEVELOPMENTAL STRETCHES

Why develop flexibility?

  • Produces results rapidly.
  • Allows techniques to develop quickly.
  • Develops all round and specific flexibility.
  • Training is within the limits of flexibility.
  • Prepares athletes to a greater extent for unexpected events, thus reducing the risk of injury.

10-15 minutes extra training could mean the difference between good and great!!

NB. / - / Stretches to be held between 15-60 seconds and repeated between 1 and 6 times.
- / Muscles must be relaxed to promote increased flexibility (setting the gamma bias).
- / Slow gentle stretches are safer and more efficient in increasing flexibility (GTO).
- / Developmental stretches should be carried out in a warm, relaxed atmosphere.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Adductors (groin) / Groin stretch, sit with soles of the feet together, hold ankles or elbows on knees and ease legs towards floor.
Groin stretch, sit with legs astride, hands on floor either in front or behind, ease upper body forwards. / Relax, gently ease legs open towards floor.
Back straight support upper body weight.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Hamstring (back of thigh) / Hamstring stretch, laying on back, knees bent, ease one leg upwards towards the body, hold above and below knee until stretch is felt.
Sitting one leg bent, one leg straight ease upper body from hip towards straightened leg. / If the leg being stretched hurts at knee joint bend knee, do not hold behind knee joint.
Support body weight, ease forward from the hip joint, feel stretch in bulky part of muscle.
Quadriceps (front of thigh) / Quadriceps or thigh stretch, lying on side, knees curled forwards take ankle and ease upper leg backwards.
Quadriceps or thigh stretch, lying on stomach, take ankle of one leg and ease it towards the bum. / Good firm base, hold ankle not foot, pelvis forwards.
Hold ankle not foot, hips remain on floor.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Adductor (outer thigh) / Obliques and back stretch - sitting, right leg straight, left leg bent over right leg. Right arm easing against left leg to twist upper body round to the left. / Sitting upright ease upper body gently.
Back / Sitting on a chair, feet apart, supporting upper body on legs, ease forwards and lower body towards thighs. / Straight back, support body weight on thighs.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Hip Flexer (Iliopsoas) / Front knee bent, hands on the floor for balance ease opposite knee away from bent leg until stretch can be felt in hip. Repeat in the opposite direction, take knee off the floor if stretch cannot be felt. / Do not bend front knee over foot, toes should be seen at all times. Hands on floor for balance. Do not bounce.
Obliques and Erector Spinalis
(waist and back) / Obliques and back stretch, lying on floor, arms in the crucifix position, bring knees up over the belly button and gently lower legs to one side then the other. / Shoulders remain on floor knees over belly button. Ease slowly into the stretch.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Gluteals (buttocks) / Bum stretch - lying on floor one leg bent, opposite ankle crossed over bent leg knee. Lift the leg with the foot on the floor towards upper body until stretch is felt in the outer bum. / Gently ease leg towards body, hold under the knee.
Deltoids (shoulders) / From hands and knees position move bum backwards and walk hands forwards along the floor. / Do not roll on knees.
SUPPORTED DEVELOPMENTAL STRETCHES

Golden Rule

Do not bounce, (Ballistic Stretching), it is dangerous and it could cause your muscles to tear or your ligaments to stretch which may cause instability in the joints which could lead to the increased possibility of injury and eventually arthritic joints.

Ballistic stretching often invokes the stretch reflex reaction which protects the muscle from over stretching hence no increase in flexibility.

In supported development stretches the person being stretched must always be in charge of the intensity of the support of pressure from their partner (communication).

Diagram of Muscle Stretched / Exercise Description / Teaching Points
Chest, Shoulders, Pectorals
and Anteria Deltoids / Chest and shoulder stretch, arms out stretched behind back, supporting person to gently ease outstretched arms inwards. / Do not arch back.
Anteria Deltoids, Upper Pectorals / Chest and shoulder stretch, arms above head (hand over hand), supporting person to gently ease arms backwards. / Do not arch the back. Ease into the stretch.
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Pectorals and Deltoids / Chest and shoulder stretch, arms behind back (hand over hand), supporting person to lift the arms upwards until stretch is felt. / Do not arch back. Do not clasp hands.
RESISTED DEVELOPMENTAL STRETCH
(P.N.F)
Diagram of Muscle Stretched / Exercise Description / Teaching Points
Hamstring / (Exercise position is the same as the developmental hamstring stretch). / Example -
The person stretching pushes against a resistance causing the muscle to contract activating the GTO, the muscle then relaxes and the supporting person eases the leg towards the upper body. Repeat this contract, relax muscle, exercise 5 or 6 times to increase flexibility.

IT IS IMPERATIVE THAT SUPPORTED AND RESISTED DEVELOPMENTAL STRETCHES ARE CONTROLLED BY THE PERSON STRETCHING.

A WORD OF ADVICE

When stretching the muscles in the warm up, cool down or in the flexibility programmes, pay particular attention to the joints and the position of the feet and ankles, knees and the lower back, incorrect positioning in stretching can cause excessive pressure on these areas which can lead to weaknesses in the joints.

ALL MUSCLE STRETCHES SHOULD BE FELT IN THE BULKY PART OF THE MUSCLE NOT IN THE SURROUNDING JOINTS.

ellsport/stretch.doc/lan/ams