Tag: stretching

Proper Static Stretching

By Garrett Dunagan

What is static stretching?

Static stretching involves stretching muscles while the body is at rest. It is considered the most common used method to increase flexibility. It consists of slow movements into positions that cause slight to moderate discomfort (peak tension), and holding the position anywhere from 10 to 30 seconds. Static stretching has been largely used as a warm-up or pre warm-up for exercise. Research however has shown that while static stretching will still prepare you for exercise, it decreases the muscles ability to fire off, and promotes instability in the joints which can increase risk of injury during exercise. Static stretching routines should always take place post-workout. This is because the body’s tension receptors are less sensitive allowing the muscles to be more relaxed, and stretched to further lengths.

Benefits of static stretching (Post exercise)

Static stretches tend to be very simple and can be used for almost everyone. It allows you to target muscles that may need more stretching than others. It can be peaceful and decrease levels of stress and tension. It’s probably the best way overall to increase flexibility which leads to lower risk of injury, larger range of motion (ROM), and increase performance of daily activity skills.

Post-workout static stretches:
Lower Body
-Hamstring stretch (10-30 seconds for each leg); see picture 1 below
-Butterfly Groin stretch (10-25 seconds *keep your heels close to your body); see picture 2 below
-Lying Quadriceps stretch (10-30 seconds for each leg); see picture 3 below
-Lying Hip stretch (10-25 seconds *this is a very important stretch for men)
-Calf stretch (10-30 seconds for each leg)
Upper Body
-Shoulder stretch (10-30 seconds for each arm *this does not stretch the lateral or anterior parts of the shoulder)
-Triceps stretch (10-30 seconds for each arm); see picture 4 below
-Side bends (10-30 seconds *make sure to stretch both sides)
-Neck rotations (10-20 seconds); see picture 5 below
-Forward Neck flexion stretch (10-20 seconds)

Stretch 1

Stretch 2

Stretch 3

Stretch 5

Stretch 4

Stretching for Golf

It’s officially the beginning of golf season, and everyone is looking for ways to improve their golf game. A great and easy way to improve the golf game is by increasing your flexibility.

A common question is “Why is flexibility important for golf?” A simple answer is you will create a greater range of motion in your golf swing. Flexibility is key to increasing hip speed, and producing a greater shoulder turn. Increased hip speed and greater shoulder turn will result in more power and a more consistent golf swing.

The stretches seen below should be performed at least 3-4 days a week, and every stretch should be held for 15-30 seconds. An important thing to remember in the stretches is to stretch until mild discomfort, do not hold the stretch if it’s too painful, this could result in an injury. Perform these stretches at night, or after a round of golf.

Hamstring Stretch:  Start with both knees bent raise one leg up and try to straighten this leg by placing both hands behind thigh and pulling towards your face. Repeat on other leg for 15-30 seconds.

Neck Stretch: Place hand on top of your head, and pull your left or right ear towards your shoulder. There should be a stretch felt in the neck opposite of where you are pulling. Hold for 15-30 seconds repeat on the opposite side.

Standing Side Bends: Place your right or left hand above your head as pictured above and bend in the direction that your hand in the air is pointing. Should feel a stretch on the side of your body a little above your hips. Hold for 15-30 seconds and repeat on opposite side.

Gluteus Stretch: Lying on your back cross one leg over the other knee. Raise your knee and pull the thigh toward the chest to obtain a stretch in the opposite buttocks region. Hold for 15-30 seconds and repeat on opposite side.

Shoulder Stretch: Pull the left or right arm across the body as seen above, and you should feel a stretch in the back of the shoulder. Hold for 15-30 seconds.

Chest Stretch: Against a doorframe place both hands as picture and lean forward until you feel a decent stretch. Perform this stretch twice hold each stretch for 15 seconds.

SOURCE: http://ptclinic.com/medlibrary/pdf/768.pdf

By Kyle Moseley

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