Stretching Anatomy 2nd Ed

["Execution 1.\t Stand\tupright\ton\tthe\tright\tleg,\twith\tthe\tknee\tstraight.\tStand\twith\tthe right\tside\tfacing\ta\tsupporting\tsurface\tsuch\tas\ta\twall,\tthe\tedge\tof\ta corner,\tor\ta\tdoorway.\tHold\ton\tto\tthe\tsupporting\tobject\tat\tshoulder height. 2.\t Bend\tthe\tleft\tknee\tand\thip\tslightly,\tand\tlet\tthe\tleft\tleg\thang\tdown\tin\ta relaxed\tmanner\tas\tthe\tstarting\tpoint\tof\tthis\tdynamic\tstretch. 3.\t Swing\tand\trotate\tyour\tleft\tbent\tleg\taround\tyour\thip\tin\ta\tcircular motion,\tinside\tand\toutside\tdirections,\tin\ta\tdynamic\tmanner. 4.\t Keep\tthe\ttrunk\tupright,\tand\tallow\tthe\tcircular\tmotion\tto\ttake\tplace around\tthe\thip\tjoint. 5.\t Repeat\tthis\tstretch\tfor\tthe\topposite\tleg. Muscles\tStretched Most-stretched\tmuscles\tin\texternal\trotation:\tLeft\tgluteus\tmaximus, left\tgluteus\tmedius,\tleft\tgluteus\tminimus,\tleft\tpiriformis,\tleft\tgemellus superior,\tleft\tgemellus\tinferior,\tleft\tobturator\texternus,\tleft\tobturator internus,\tleft\tquadratus\tfemoris,\tlower\tleft\terector\tspinae Most-stretched\tmuscles\tin\tinternal\trotation:\tLeft\tgluteus\tmedius,","left\tgluteus\tminimus,\tleft\ttensor\tfasciae\tlatae,\tleft\tsemitendinosus,\tleft semimembranosus,\tleft\tgracilis,\tlower\tleft\tlatissimus\tdorsi,\tlower\tleft trapezius Stretch\tNotes The\thip\texternal\trotator\tmuscles\tare\tlocated\tin\tthe\tdeep\ttissue\tof\tthe\thip\tjust underneath\tthe\tgluteus\tmaximus\tmuscle.\tThese\tparticular\tmuscles\tcan become\tsore\tor\ttight\twhen\tunusual\tstress\tis\tplaced\ton\tthem\tor\tafter engaging\tin\tactivities\tthat\tare\tnot\tcommon\tin\tdaily\troutines.\tSoreness\tor tightness\tis\toften\tdue\tto\textensive\tuse\tof\tthe\thip\texternal\tand\tinternal rotator\tmuscles\tin\tactivities\tsuch\tas\tice\tskating,\tin-line\tskating,\tor\tthe skating\tstyle\tof\tcross-country\tskiing.\tMany\tother\tactivities,\tsuch\tas\tan impromptu\tgame\tof\tsoccer\trequiring\tsprinting,\tjumping,\tand\tmaking sudden\tchanges\tof\tdirection,\tcan\teasily\tresult\tin\tuncomfortable\tor\tpainful muscles\tlater\ton. On\tsubsequent\tdays,\tif\tsoreness\tor\ttightness\tis\tstill\tpresent\tin\tthese particular\tmuscles,\tbefore\tstarting\tany\tactivities\tthat\trequire\thip\texternal\tor internal\trotational\tmovements,\tuse\tthis\tdynamic\tstretch\tto\twarm\tup.\tThis dynamic\tstretch\tincreases\tthe\teffectiveness\tof\tmuscular\tmovements\tand enhances\ttotal\tperformance\tin\tmany\tsporting\tactivities.","Dynamic\tHip\tAdductor\tand\tAbductor\tStretch Execution 1.\t Stand\tupright\ton\tthe\tright\tleg,\twith\tthe\tknee\tstraight.\tStand\twith\tthe right\tside\tfacing\ta\tsupporting\tsurface\tsuch\tas\ta\twall,\tthe\tedge\tof\ta corner,\tor\ta\tdoorway.\tHold\ton\tto\tthe\tsupporting\tobject\tat\tshoulder height. 2.\t Bend\tthe\tleft\tknee\tand\thip\tslightly,\tand\tlet\tthe\tleft\tleg\thang\tdown\tin\ta relaxed\tmanner\tas\tthe\tstarting\tpoint\tof\tthis\tdynamic\tstretch. 3.\t Swing\tyour\tleft\tleg\tin\tfront\tof\tyou\tfrom\tside\tto\tside\tin\ta\tdynamic manner,\twith\tjust\tenough\tclearance\tto\tavoid\thitting\tthe\tright\tleg.\tMake sure\tthe\tknee\tof\tthe\tswinging\tleg\tstays\tslightly\tbent.","4.\t Keep\tthe\ttrunk\tupright,\tand\tallow\tthe\tmovement\tto\ttake\tplace\tin\tthe hip\tjoint\tby\tusing\tthe\tadductor\tmuscles\tlocated\tinside\tthe\tthigh\tand\thip and\tthe\tabductor\tmuscles\tlocated\toutside\tthe\tthigh\tand\thip. 5.\t Repeat\tthis\tstretch\tfor\tthe\topposite\tleg. Muscles\tStretched Most-stretched\tmuscles\ton\tinside\tof\tthigh:\tLeft\tgracilis,\tleft adductor\tmagnus,\tleft\tadductor\tlongus,\tleft\tadductor\tbrevis,\tleft pectineus,\tmiddle\tand\tlower\tleft\tsartorius,\tleft\tsemitendinosus,\tleft semimembranosus Most-stretched\tmuscles\ton\toutside\tof\tthigh:\tLeft\tgluteus\tmedius, left\tgluteus\tminimus,\tleft\tgluteus\tmaximus,\tleft\ttensor\tfasciae\tlatae, upper\tleft\tsartorius Stretch\tNotes The\tmuscles\ton\tthe\tmedial\t(inner)\tside\tand\tlateral\t(outer)\tside\tof\tthe\thip and\tthigh\tare\tfairly\tlarge.\tAs\ta\tgroup,\tthey\tare\tcalled\tthe\tadductor\tand abductor\tmuscles,\trespectively.\tThese\tmuscles\tare\tresponsible\tfor\thip adduction\t(bringing\tthe\tleg\ttoward\tthe\tmidline\tof\tthe\tbody)\tand\tabduction (moving\tthe\tleg\taway\tfrom\tthe\tmidline\tof\tthe\tbody).\tThey\talso\tkeep\tthe legs\tcentered\tunder\tthe\tbody\tand\tare\tused\tas\tstabilizer\tmuscles\tin\tthe performance\tof\tdaily\tactivities.\tCertain\tunusual\tmovements\tor\tactivities, such\tas\trepeated\tstair\tclimbing\tor\thiking\tuphill\tor\tdownhill,\tcan\tcause\tthe muscles\tin\tthis\tregion\tto\tfeel\tsore\tor\tfatigued,\ta\tcondition\tthat\tcould\teasily continue\ton\tsubsequent\tdays.\tRegular\tstretching\tmost\tlikely\twill\talleviate some\tof\tthe\tsymptoms.\tIt\tis\tstrongly\trecommended\tthat\tyou\tstretch\tthe adductor\tand\tabductor\tmuscles\tboth\tbefore\tand\tafter\tparticipating\tin\tsports or\tother\tstrenuous\tactivities\tto\thelp\tprevent\tinjuries\tor\tsymptoms. This\tis\ta\thelpful\tand\teffective\tpreexercise\tdynamic\tstretch\tfor\tpeople\twho feel\tmuscular\tpain\tor\tgeneral\tstiffness\tin\tthe\tinner\tor\touter\tthigh.\tPain\tin any\tregion\tof\tthe\tbody\tis\toften\ta\tresult\tof\tmuscular\tsoreness.\tWhen\tmuscles are\tsore,\tthey\toften\tfeel\tstiff\tas\twell.\tA\tperson\twith\tthis\tcondition\thas\tthe tendency\tto\tlimit\tthe\trange\tof\tmotion\tof\tthe\taffected\tmuscles\tin\torder\tto avoid\tpain.\tTherefore,\tnormal\tdaily\tactivities\tcan\tbe\tsignificantly\taffected depending\ton\tthe\tseverity\tof\tthe\tpain.\tRather\tthan\tavoiding\tmovement,\ta person\tsuffering\tfrom\tmuscular\tsoreness\tor\ttightness\tshould\tspecifically\ttry to\tmove\tand\tstretch\tthe\tinjured\tmuscles\tin\ta\tdynamic\tmanner\tbefore","starting\tan\texercise\troutine.\tPerforming\tthis\tdynamic\tstretch\tfor\tthe\thip adductors\tand\tabductors\twill\tincrease\tflexibility\tand\twarmth\tin\tthese muscle\tgroups\tjust\tbefore\tthe\tactivity,\twhich\tin\tturn\twill\tlessen\tthe likelihood\tor\tseverity\tof\tinjury\tand\talso\tpossibly\tincrease\texercise\tcapacity.","Dynamic\tHip\tFlexor\tand\tExtensor\tStretch Execution 1.\t Stand\tupright\tfacing\tone\tside\tof\ta\tdoorway.\tStand\ton\tthe\tleft\tleg,\twith the\tknee\tstraight.\tHold\ton\tto\tthe\tsupporting\tobject\tat\tthe\theight\tof\tyour shoulder. 2.\t Bend\tthe\tright\tknee\tand\thip\tslightly,\tand\tlet\tthe\tright\tleg\thang\tdown\tin a\trelaxed\tmanner\tas\tthe\tstarting\tpoint\tof\tthis\tdynamic\tstretch. 3.\t Keeping\tthe\tleg\tslightly\tbent,\tswing\tyour\tright\tleg\tstraight\tforward\tand backward\tin\ta\tdynamic\tmanner\tso\tthat\tit\tswings\tparallel\tto\tthe\topening of\tthe\tdoorway. 4.\t Keep\tthe\ttrunk\tupright,\tand\tallow\tthe\tmovement\tto\ttake\tplace\tin\tfront","of\tand\tbehind\tthe\thip\tjoint,\tusing\tthe\tflexor\tand\textensor\tmuscles\tof the\thip. 5.\t Repeat\tthis\tstretch\tfor\tthe\topposite\tleg. Muscles\tStretched Most-stretched\tmuscles\ton\tfront\tof\thip:\tRight\trectus\tfemoris,\tright vastus\tlateralis,\tright\tvastus\tintermedius,\tright\tvastus\tmedialis,\tright tensor\tfasciae\tlatae,\tright\tsartorius Most-stretched\tmuscles\ton\tback\tof\thip:\tRight\tgluteus\tmaximus, right\tsemitendinosus,\tright\tsemimembranosus,\tright\tbiceps\tfemoris, lower\tright\terector\tspinae,\tlower\tright\tlatissimus\tdorsi Stretch\tNotes The\thip\tflexor\tand\textensor\tmuscles\tare\tused\textensively\tin\tmost\tsports. These\tmuscles\toften\tfatigue\tfirst,\tand\tas\ta\tconsequence\tperformance decreases.\tMuscle\tsoreness\tand\ttightness\tfollow\tas\tthe\tathlete\tcontinues\tto use\tthese\tmuscles.\tIf\tthey\tare\tnot\tstretched\tproperly,\tmost\tlikely\tthe hamstrings\tand\tquadriceps\twill\ttighten\tup\teven\tmore.\tTight\thamstrings\tand quadriceps\tare\tcommon\tamong\texercisers\twho\tsignificantly\tincrease\tspeed, the\tdistance\trun,\tor\tthe\tamount\tof\tuphill\tclimbing\tduring\ttraining.\tTightness in\tthe\tmuscles\tcan\tease\tduring\texercise\tas\tthe\tmuscles\tget\twarmer,\tbut when\tthe\tathlete\tstops,\tthe\tpain\tcan\treturn.\tThus,\tit\tis\tespecially\timportant to\tstretch\tproperly\tafter\texercise. It\tis\tequally\timportant\tto\tdo\tsome\tdynamic\tpreexercise\tstretches\tbefore engaging\tin\tyour\tregular\texercise\troutine.\tThis\tdynamic\tstretch\tfor\tthe\thip flexors\tand\textensors\twill\talleviate\tsome\tof\tthe\tproblems\tyou\tmight encounter\tas\tyou\texercise\tthese\tmuscles\textensively.\tWe\trecommend performing\tthis\tstretch\tas\ta\twarm-up\tbefore\tdoing\tany\thigher-intensity workouts.","Dynamic\tStanding\tKnee\tFlexor\tStretch Execution 1.\t Stand\tupright\twith\tthe\tright\theel\t1\tto\t2\tfeet\t(30\tto\t60\tcm)\tahead\tof\tthe left\ttoes. 2.\t Keeping\tthe\tright\tknee\tstraight\tand\tthe\tleft\tknee\tslightly\tbent,\tbend\tthe trunk\tover\ttoward\tthe\tright\tknee. 3.\t Reach\tthe\thands\ttoward\tthe\tright\tfoot. 4.\t Do\tthe\tstretching\tin\ta\tdynamic\tmanner\tby\tbobbing. 5.\t Repeat\tthis\tstretch\tfor\tthe\topposite\tleg. Muscles\tStretched Most-stretched\tmuscles:\tRight\tsemitendinosus,\tright semimembranosus,\tright\tbiceps\tfemoris,\tright\tgluteus\tmaximus,\tright gastrocnemius,\tlower\tright\terector\tspinae Less-stretched\tmuscles:\tRight\tsoleus,\tright\tplantaris,\tright\tpopliteus,","right\tflexor\tdigitorum\tlongus,\tright\tflexor\thallucis\tlongus,\tright\ttibialis posterior Stretch\tNotes When\tyou\tstart\tparticipating\tin\ta\tsport\tand\tdo\tnot\tstretch\tproperly,\tyou\tare more\tlikely\tto\thave\tyour\thamstrings\ttighten\tup.\tTight\thamstrings\tare common\tamong\tmany\tathletes\tand\tthose\twho\tparticipate\tin\trecreational activities.\tTightness\tin\tthese\tmuscles\tcan\tease\tduring\texercise\tas\tthe muscles\tget\twarmer,\tbut\twhen\tthe\tathlete\tstops,\tthe\tpain\tcan\treturn. Tightness\tis\toften\tan\tindicator\tof\tminor\tor\tmajor\tmuscle\tstrains,\ta\tcommon occurrence\tmainly\tfelt\tpostexercise.\tIn\taddition,\tmuscle\tstrength imbalances,\tin\twhich\tthe\tknee\textensors\tare\tstronger\tor\tthe\tgluteal\tmuscles are\tweaker\tthan\tthe\thamstrings,\twill\talso\tcause\ttightness.\tThus,\tit\tis especially\timportant\tto\tstretch\tproperly\tafter\texercise\tbecause\tthis\tis\twhen the\tmuscles\tare\twarm\tand\tmore\treceptive\tto\tstretching. This\tis\tthe\tmost\tcommon\tpreexercise\tstretch\tfor\tthe\thamstring\tand\tcalf muscles.\tThe\thamstrings\tare\tused\tin\tmost\tactivities,\tand\tyou\tmight\tfeel some\tdiscomfort\tin\tthese\tmuscles\tfrom\tyour\tprevious\texercise\tsession.\tIn any\ttype\tof\tfitness\tactivity,\tminor\taches\tand\ttightness\tin\tthe\thamstrings\tare possible.\tThe\toptimal\ttime\tto\tlightly\tstretch\tthese\tmuscles\tis\tjust\tbefore\tyou start\tanother\texercise\tsession.\tIn\tmost\tcases,\tlight\tdynamic\tstretches\twill relieve\tthose\tuncomfortable\tsymptoms,\tand\tyou\twill\tfeel\tso\tmuch\tbetter after\tengaging\tin\tthese\tdynamic\tstretches. For\tthe\tbest\tresults,\ttry\tto\tkeep\tthe\tright\tknee\tstraight,\tand\tbend\tthe\ttorso directly\tfrom\tthe\thip.\tIt\tis\talso\timportant\tto\tkeep\tthe\tback\tas\tstraight\tas possible.\tIf\tyou\thave\ttightness\ton\tthe\touter\tside\tof\tthe\thamstring\tmuscles, turn\tthe\tright\tfoot\tslightly\tout\tand\tbend\tthe\thead\tand\ttrunk\tmore\ttoward\tthe medial\t(inner)\tside\tof\tthe\tright\tknee\tto\tincrease\tthe\tstretch\tof\tthe\tbiceps femoris.\tOn\tthe\tother\thand,\tturning\tthe\tright\tfoot\tslightly\tin\tand\tbending the\thead\tand\ttrunk\tmore\ttoward\tthe\tlateral\t(outer)\tside\tof\tthe\tknee\twill increase\tthe\tstretch\tof\tthe\tsemitendinosus\tand\tsemimembranosus\tmuscles located\ton\tthe\tinner\tside\tof\tthe\thamstring\tmuscles.","Dynamic\tPlantar\tFlexor\tStretch Execution 1.\t Stand\tupright\ton\tthe\tedge\tof\ta\tstair\tor\tbeam,\twith\tthe\tmidsection\tof both\tfeet\ton\tthe\tedge. 2.\t Hold\ton\tto\ta\tsupport\twith\tat\tleast\tone\thand,\tand\tkeep\tthe\tknees straight. 3.\t Lower\tthe\theels\tdown\tas\tfar\tas\tpossible,\tand\texecute\tthis\tstretch\tin\ta dynamic,\tbobbing\tmanner.","Muscles\tStretched Most-stretched\tmuscles:\tGastrocnemius,\tsoleus,\tplantaris,\tpopliteus, flexor\tdigitorum\tlongus,\tflexor\tdigitorum\tbrevis,\tflexor\thallucis longus,\tflexor\thallucis\tbrevis,\ttibialis\tposterior,\tquadratus\tplantae, flexor\tdigiti\tminimi\tbrevis,\tabductor\tdigiti\tminimi,\tabductor\thallucis Less-stretched\tmuscles:\tSemitendinosus,\tsemimembranosus,\tbiceps femoris Stretch\tNotes This\tstretch\tis\toften\tperformed\tafter\texercise,\tbut\tit\tis\talso\thighly recommended\tas\ta\tpreexercise\tstretch.\tThe\tcalf\tmuscles\tare\tin\theavy\tuse most\tof\tthe\tday.\tThey\ttake\tmost\tof\tthe\tload\tduring\twalking,\trunning,\tand jumping\tactivities.\tNaturally\tthey\tbecome\toverworked,\twhich\tsometimes leads\tto\tserious\tproblems\tsuch\tas\ttendinitis\tor\teven\tmuscle\ttears.\tAs\ta preexercise\tstretch,\tthis\tdynamic\tstretch\tfor\tthe\tplantar\tflexors\twill\talleviate some\tof\tthe\tproblems\tyou\tmight\tencounter\tas\tyou\texercise\tthese\tmuscles extensively.\tWe\trecommend\tperforming\tthis\tstretch\tas\ta\twarm-up\tbefore doing\tany\thigher-intensity\tworkouts.\tYou\tshould\talso\tadd\ta\tpostexercise static\tplantar\tflexor\tstretch\tto\tyour\toverall\ttraining\tprogram. It\tis\tmore\tcomfortable\tto\tdo\tthis\tstretch\twhile\twearing\tshoes.\tAlways support\tthe\tbody.\tIf\tthe\tbody\tis\tnot\tsupported,\tthis\tcould\tcause\tthe\tmuscles to\tcontract\tand\tnot\tstretch.\tDo\tnot\toverstretch\tthese\tmuscles\twhen\tdoing this\texercise.\tStart\teasy,\tand\tslowly\tprogress\tto\ta\thigher\tintensity\tlevel.","Dynamic\tTrunk\tLateral\tFlexion\tStretch Execution 1.\t Stand\tupright\twith\tyour\tfeet\tshoulder-width\tapart. 2.\t Let\tthe\tarms\thang\tdown\tby\tyour\tsides. 3.\t With\tthe\thelp\tof\tyour\tarms,\tbend\tyour\ttorso\tlaterally\tback\tand\tforth\tin a\tdynamic\tmanner.\tMove\tdown\tand\tup\tyour\tright\tside,\twith\tyour\tright arm\tsliding\tdown\tthe\tright\tthigh\ttoward\tyour\tknee,\tfollowed\tby moving\tdown\tand\tup\ton\tthe\tleft\tside,\talternating\tbetween\tright\tand","left. 4.\t Allow\tall\tdynamic\tmovement\tto\ttake\tplace\ton\tthe\tlateral\tside\tof\tthe trunk. Muscles\tStretched Most-stretched\tmuscles:\tExternal\toblique,\tinternal\toblique, intertransversarii,\tmultifidus,\tquadratus\tlumborum,\trotatores Stretch\tNotes Trunk\tlateral\tflexion\tstretching\tmovements\tare\toften\tused\tin\tregular routines\tfor\tnonspecific\tsports\tactivity.\tYou\tbend\tyour\ttrunk\tregularly\tin different\tdirections\tmany\ttimes\ta\tday.\tMost\tlikely\tyou\tmight\tfeel\tsome unusual\ttightness\tor\tsoreness\tin\tthese\tmuscles\tand\tsimply\twant\tto\tget\trelief from\tthese\tdiscomforts.\tTwisting\tthe\ttrunk\tgoes\talong\twith\tlateral\ttrunk flexion.\tThese\ttwo\tmuscle\tmovements\tinvolve\tthe\tmuscles\tof\tthe\ttrunk extensors,\tflexors,\tand\tlateral\tflexors.\tImproved\trange\tof\tmotion\tof\tall lower-trunk\tmuscles\tcan\tincrease\tthe\trange\tof\tmotion\tin\ttrunk\tlateral flexion\tand\timprove\tperformance\tin\tactivities\tthat\tinvolve\tany\tnonspecific sports\tactions. These\tcore\tmuscle\tgroups\tare\talso\toften\tused\tas\tstabilizer\tmuscles\tthat allow\tother\tmuscles\tto\tapply\tforce.\tThus\tit\tis\timportant\tto\tkeep\tthese muscles\tin\tgood\tshape.\tIf\tthese\tmuscles\tare\tnot\tworking\tto\ttheir\tfull capacity,\tit\twill\taffect\tthe\tfunction\tof\tthe\tother\tmuscles,\tand\tyour\tactivity level\tand\tperformance\twill\tnaturally\tdecrease. It\tis\timportant\tto\twarm\tup\tthese\tmuscles\tbefore\tperforming\tany\ttype\tof trunk\tflexion\tmovement.\tExecuting\tthis\tstretch\tin\ta\tdynamic\t(ballistic) manner\twill\tdefinitely\tbe\thelpful.\tThis\talso\tdecreases\tthe\tpossibility\tof injury\tor\tdiscomfort\tin\tthese\tmuscle\tgroups\tduring\tactivity.","Dynamic\tTrunk\tRotator\tStretch Execution 1.\t Stand\tupright\twith\tyour\tfeet\tshoulder-width\tapart;\tyou\tcan\talso\tdo\tthis stretch\tfrom\ta\tsitting\tposition. 2.\t Bend\tyour\telbows\tand\tplace\tyour\thands\tclose\tto\tyour\tchest.\tKeep\tyour arms\tin\tthis\tposition\tduring\tthis\tstretch. 3.\t With\tthe\thelp\tof\tyour\tarms,\trotate\tyour\ttorso\ttoward\teach\tside,\tback and\tforth\tin\ta\tdynamic\tmanner. 4.\t Keep\tthe\ttrunk\tupright,\tand\tallow\tthe\tdynamic\tmovement\tto\ttake\tplace in\tthe\ttrunk.","Muscles\tStretched Most-stretched\tmuscles:\tMultifidus,\trotatores,\texternal\toblique, internal\toblique Stretch\tNotes The\ttrunk\tis\tconsidered\ta\tcore\tarea\tof\tthe\tbody.\tTrunk\trotation\tis\ta\tvery common\tmovement\tin\tmany\tsports\tas\twell\tas\tin\tcommon\thousehold activities.\tYou\tbend\tyour\ttrunk\tregularly\tin\tdaily\tactivities,\tperhaps hundreds\tof\ttimes\ta\tday.\tNo\twonder\tyou\tmight\tencounter\tsome\tmuscular problems\tin\tthis\tarea.\tIn\taddition,\tnumerous\tsporting\tactivities\tsuch\tas\tgolf, tennis,\tand\tthrowing\tsports\trequire\ttwisting\tof\tthe\ttrunk. Twisting\tthe\ttrunk\tinvolves\tthe\ttrunk\textensors,\tflexors,\tand\tlateral\tflexors. Improved\trange\tof\tmotion\tof\tall\tlower-trunk\tmuscles\tcan\tincrease\tthe\trange of\tmotion\tin\ttrunk\trotation\tand\timprove\tperformance\tin\tactivities\tthat involve\tthese\tactions.\tWarming\tup\tthese\tmuscles\tbefore\tany\ttype\tof\ttrunk rotation\tmovement\twill\tdefinitely\tbe\thelpful.\tExecuting\tthis\tstretch\tin\ta dynamic\t(ballistic)\tmanner\twill\talso\timitate\tthe\tspecific\tmovement\tpatterns experienced\tin\tthese\tactivities.\tThis\twould\tdecrease\tthe\tpossibility\tof\tinjury or\tdiscomfort\tin\tthese\tmuscle\tgroups\tduring\tthe\tactivity.","Dynamic\tShoulder\tFlexion\tand\tExtension\tStretch Execution","1.\t Stand\tupright\twith\tyour\tfeet\tshoulder-width\tapart\tand\tyour\tarms hanging\tdown\tnext\tto\tyour\thips. 2.\t Swing\tyour\tarms\tforward\tand\tbackward\tin\ta\tdynamic\tmanner\tas\tfar\tas you\tcan\tthrough\tthe\tfull\trange\tof\tmotion. 3.\t Keep\tthe\ttrunk\tupright,\tand\tallow\tthe\tdynamic\tmovement\tto\ttake\tplace in\tthe\tshoulder\tjoint. Muscles\tStretched Most-stretched\tmuscles\tin\tforward\tarm\tmovement:\tPosterior deltoid,\tlatissimus\tdorsi,\tteres\tmajor,\tteres\tminor,\ttriceps\tbrachii Most-stretched\tmuscles\tin\tbackward\tarm\tmovement:\tBiceps brachii,\tcoracobrachialis,\tanterior\tdeltoid,\tpectoralis\tmajor Stretch\tNotes You\tuse\tthese\tmuscles\textensively\twhenever\tyou\tparticipate\tcompetitively or\trecreationally\tin\tany\tactivities\trequiring\tunder-or\toverhand\tthrowing. Those\twho\tparticipate\tin\tthese\tactivities\tseasonally\trather\tthan\tall\tyear\tlong tend\tto\tencounter\tsome\ttightness\tor\tsoreness\tin\tthe\tshoulder.\tThis\tis\ta\tgreat preexercise\tstretch\tthat\tshould\tbe\tperformed\twhenever\tyou\thave\tsome tightness\tor\taches\tin\tthese\tmuscles.\tThis\twarm-up\tstretch\tis\talso\ta\tgood way\tto\tloosen\tup\tyour\tmuscles\tto\tenhance\tthe\tswinging\tpatterns\tfound\tin many\tsporting\tactivities\tinvolving\tshoulder\tflexion\tand\textension.\tThis stretch\timitates\tthe\tdynamic\tmovement\tpatterns\texperienced\tduring\tactual training\tsessions\twhen\tthrowing\tobjects.\tRegularly\tstretch\tthese\tmuscles before\tand\tafter\tthese\tactivities\tto\tprevent\teven\tfurther\tsoreness\tand tightness.\tContinue\tto\tstretch\tthese\tmuscle\tgroups\tas\tlong\tas\tyou\tparticipate in\tthese\tactivities.\tWarming\tup\tby\tusing\tthis\tdynamic\tstretching\tmovement allows\tthe\tbody\tto\tget\tready\tfor\tyour\tworkout.\tThis\twould\tdecrease\tthe possibility\tof\tinjury\tor\tdiscomfort\tin\tthese\tmuscle\tgroups.","Dynamic\tShoulder\tGirdle\tAbduction\tand Adduction\tStretch","Execution 1.\t Stand\tupright\twith\tyour\tfeet\tshoulder-width\tapart. 2.\t Extend\tyour\tarms\tout\tto\tthe\tside,\tslightly\tlower\tthan\tshoulder\theight. 3.\t Swing\tyour\tarms\tlaterally\tback\tand\tforth\tin\tfront\tof\tthe\tchest,\tbringing them\tin\tmedially\ttoward\tyour\tbody\tas\tfar\tas\tyou\tcan\tso\tthey\tcross\tover each\tother. 4.\t Keep\tthe\ttrunk\tupright,\tand\tallow\tthe\tdynamic\tmovement\tto\ttake\tplace in\tthe\tshoulder\tjoint. Muscles\tStretched Most-stretched\tmuscles\tduring\toutward\tswing:\tPectoralis\tmajor, pectoralis\tminor,\tanterior\tdeltoid,\tcoracobrachialis,\tbiceps\tbrachii Most-stretched\tmuscles\tduring\tinward\tswing:\tMiddle\ttrapezius, rhomboids,\tposterior\tdeltoid,\tteres\tmajor,\tteres\tminor,\tinfraspinatus, supraspinatus Stretch\tNotes This\tstretch\tis\ta\tgreat\tpreexercise\tmovement\tfor\tpeople\twho\trecreationally or\tcompetitively\tplay\tany\ttype\tof\tgame\tthat\trequires\ta\tracket,\tsuch\tas tennis,\tbadminton,\tsquash,\tand\tracquetball.\tThis\tstretch\trelieves\taches\tand tightness\tbetween\tthe\tshoulder\tblades\tas\twell\tas\tin\tthe\tchest.\tAlso\tthis\tis\ta good\tway\tto\tloosen\tup\tyour\tswing\tpatterns\tand\tbring\tsmoothness\tto\tyour performance.\tThis\tstretch\twarms\tthese\tmuscles\tin\torder\tto\tget\trid\tof\tany preexercise\tsoreness\tor\ttightness,\tand\tit\timitates\tthe\tdynamic\tmovement patterns\texperienced\tduring\ttraining\tsessions.\tWarming\tup\tby\tusing\tthis dynamic\tstretching\tmovement\tallows\tthe\tbody\tto\tget\tready\tfor\tyour workout.\tIt\tis\talways\tbeneficial\tto\tperform\ta\tseries\tof\tlight\tstretches\tbefore starting\tany\ttype\tof\texercise,\tsport,\tor\tstrenuous\tactivity.\tThese\tlight stretches\tdecrease\tthe\tpossibility\tof\tinjury\tor\tdiscomfort\tin\tthese\tmuscle groups.","Chapter\t9 Customizing\tYour\tStretching Program The\tprograms\tin\tthis\tchapter\tcan\tbe\tprescribed\tfor\tanyone\twho\tis\tinterested\tin improving\tflexibility,\tstrength,\tand\tstrength\tendurance.\tTo\tmake\tchanges\tto\tany of\tthese\tareas,\tyou\tneed\tto\tbe\tinvolved\tin\ta\tregular\tstretching\tprogram, preferably\tas\ta\tdaily\troutine\tor\tas\tclose\tto\tthat\tas\tpossible.\tChanges\twill\tnot come\tin\ta\tday\tor\ttwo\tbut\trather\tafter\ta\tdedicated\teffort\tof\tseveral\tweeks.\tYou\tcan perform\tthese\tprograms\twith\tor\twithout\tany\tother\tkind\tof\texercise\troutine. According\tto\tthe\tlatest\tresearch,\theavy\tstretching,\teven\twithout\tany\tother exercise\tactivity,\tcan\tbring\tabout\tchanges\tin\tflexibility,\tstrength,\tand\tmuscular endurance. As\tin\tany\tother\texercise\tprogram,\tprogression\tis\tan\tintegral\tpart\tof\ta\tsuccessful stretching\tprogram.\tThe\tstretching\tprogression\tshould\tbe\tgradual,\tgoing\tfrom\ta lighter\tload\twith\tless\ttime\tspent\ton\teach\tstretch\tto\ta\theavier\tload\twith\tmore\ttime spent\ton\teach\tstretch.\tFor\tthese\tprograms,\tbegin\twith\tthe\tinitial\tprogram\tat\tthe beginner\u2019s\tlevel\tand\tthen\tprogress\tthrough\tto\tthe\tadvanced\tlevel.\tYou\tmay customize\tthis\tprogram\taccording\tto\tyour\tcurrent\tlevel\tof\texperience\tand flexibility. Generally,\tworking\tthrough\teach\tlevel\tat\tthe\trecommended\tspeed\twill\tresult\tin meaningful\tand\tconsistent\tworkouts.\tAfter\tsuch\tworkouts,\tyou\twill\tfind improved\tflexibility\tin\tthe\tmuscles\tyou\tworked\tas\twell\tas\tthe\tsatisfaction\tof having\tdone\tsomething\tbeneficial. Intensity\tis\talways\ta\tcritical\tfactor\twhen\tyou\twant\tan\texercise\tprogram\tto\tresult in\tchanges\tand\timprovements.\tIn\ta\tstretching\troutine,\tintensity\tis\tcontrolled\tby the\tamount\tof\tpain\tassociated\twith\tthe\tstretch\u2014in\tother\twords,\thow\tmuch\teffort you\tare\tputting\tinto\tstretching\tthe\tmuscles.\tUsing\ta\tpain\tscale\tfrom\t0\tto\t10, initial\tpain\tis\tlight\t(scale\tof\t1\tto\t3)\tand\tusually\tdissipates\tas\tthe\tstretching\ttime\tis extended\tin\teach\tstretching\troutine.\tLight\tstretching\toccurs\twhen\tyou\tstretch\ta particular\tmuscle\tgroup\tonly\tto\tthe\tpoint\tat\twhich\tyou\tfeel\tthe\tstretch,\twith\tan","associated\tlight\tpain.\tModerate\tstretching\t(scale\tof\t4\tto\t6)\toccurs\twhen\tyou\tstart to\tfeel\tincreased,\tor\tmedium,\tpain\tin\tthe\tmuscle\tyou\tare\tstretching.\tIn\theavy stretching\t(scale\tof\t7\tto\t10),\tyou\twill\tinitially\texperience\ta\tmoderate\tto\theavy pain\tat\tthe\tstart\tof\tthe\tstretch,\tbut\tthe\tpain\tslowly\tdissipates\tas\tstretching continues. Research\tstudies\thave\tshown\tthat\theavier\tstretches\trather\tthan\tlighter\tstretches provide\tgreater\timprovements\tin\tflexibility\tand\tstrength.\tThus,\tyou\tare\tthe\tkey to\tyour\town\tsuccess,\tand\thow\twell\tyou\tare\table\tto\tmonitor\tstretch\tintensity\tand tolerate\tthe\tpain\tlevel\tdetermines\thow\tquick\tand\tsignificant\tthe\timprovements will\tbe.\tControlling\tthe\tintensity\tis\tthe\tkey\tfactor\tin\tany\texercise\tprogram,\tand this\talso\tapplies\tto\tyour\tstretching\tprogram. Because\tof\tthe\tcomplexity\tof\tmuscle\tattachments,\tmany\tstretching\texercises simultaneously\taffect\ta\tvariety\tof\tmuscle\tgroups\tin\tthe\tbody\tand\tstretch\tthe muscle\tgroups\taround\tmultiple\tjoints.\tThus,\ta\tsmall\tchange\tin\tbody\tposition\tcan change\tthe\tnature\tof\ta\tstretch\ton\tany\tparticular\tmuscle.\tTo\tget\tthe\tmaximal stretching\tbenefit\tin\tany\tmuscle,\tit\tis\thelpful\tto\tknow\tthe\tjoint\tmovements\teach muscle\tcan\tdo.\tPutting\tthe\tjoint\tthrough\tthe\tfull\trange\tof\teach\tmotion\tallows\tfor maximal\tstretching. You\tcan\tcustomize\tthe\tstretches\tin\tthis\tbook,\tallowing\tfor\tnumerous\tstretch combinations.\tAlso,\tthis\tbook\tillustrates\tonly\ta\tportion\tof\tthe\tavailable\tstretches. Experiment\twith\tthese\tstretches\tby\tfollowing\tthe\tstretch\tnotes.\tInformation\tis also\tprovided\tto\tenable\tyou\tto\texplore\ta\tvariety\tof\tpositions\tin\torder\tto\tstretch the\tmuscle\tby\tslightly\taltering\tthe\tangles\tand\tdirections\tof\tthe\tvarious\tbody positions.\tThus,\tyou\tcan\tadapt\tthe\tstretches\tto\tfit\tyour\tindividual\tneeds\tand desires.\tFor\texample,\tif\tyou\thave\tsoreness\tin\tonly\tone\tof\tthe\tmuscles\tor\tjust\ta part\tof\tthe\tmuscle,\tyou\tcan\tadapt\teach\texercise\tto\tstretch\tthat\tparticular\tmuscle. If\tthe\texplained\tstretch\tor\tparticular\tbody\tposition\tdoes\tnot\tstretch\ta\tparticular muscle\tas\tmuch\tas\tyou\twant\tit\tto,\tthen\texperiment\tby\tslightly\taltering\tthe position.\tKeep\tmaking\talterations\tin\tthe\tposition\tuntil\tyou\treach\tthe\tdesired level\tof\tstretch,\tbased\ton\tthe\tpain-scale\trating. In\tthe\tprograms\tthat\tappear\tin\tthis\tchapter,\tspecific\tinstructions\tare\tgiven relating\tto\tthe\ttime\tto\thold\tthe\tstretch\tand\tthe\ttime\tto\trest\tbetween\teach\tstretch, as\twell\tas\tthe\tnumber\tof\trepetitions\tyou\tshould\tdo.\tFollow\tthese\tinstructions\tin order\tto\tget\tthe\tbenefits\tdescribed.\tFor\texample,\tif\tthe\tinstructions\tindicate\tyou should\thold\ta\tstretch\tposition\tfor\t10\tseconds,\ttime\tor\tcount\tout\tthe\tstretch\tto","ensure\tthat\tyou\thold\tit\tfor\tthe\trecommended\ttime.\tAlso,\tyou\tshould\tincorporate only\ttwo\tto\tfour\theavier\tstretching\tdays\tin\teach\tweek\tand\thave\ta\tlighter stretching\tday\tin\tbetween\teach\tof\tthe\theavier\tstretching\tdays. It\thas\tbeen\tproven\tthat\tstretching\tafter\tweight\ttraining\tgives\tadded\tbenefits, especially\twhen\tdone\teither\tright\tafter\tweight\ttraining\tor\ton\tnonlifting\tdays. Stretching\troutines\tnot\tonly\timprove\tflexibility\tbut\talso\tincrease\tstrength\tand strength\tendurance\tand\timprove\tbalance.\tAs\twe\tage,\twe\tall\tstart\tlosing\tsome balance.\tAdding\tstretching\texercises\tto\tyour\tdaily\tactivities\twill\tbring\tadditional improvements\tto\tyour\tbalance. At\tthe\tbeginning\tof\tyour\tstretching\tprogram,\tstart\teach\tstretch\twith\ta\tlight stretch\tand\tconsider\tthis\tyour\twarm-up.\tAfter\tthe\tinitial\twarm-up\tstretch,\tmove to\tyour\tregular\tprogram.\tYou\tneed\tto\tslowly\tbuild\tup\tyour\ttolerance\tto stretching\tand\tthen\tmove\tforward\tin\tthe\tprogram\tas\tyour\tflexibility\timproves. Tolerance\tis\tbuilt\tby\tstretching\ton\ta\tregular\tbasis,\tthe\tsame\tfor\tany\ttype\tof exercise\tprogram.\tStretching\tis\tconsidered\ta\tworkout\tjust\tlike\tany\tother\texercise routine. If\tyour\tmuscles\tseem\ttired,\tuse\tonly\tlight\tstretches\ton\tthose\tmuscle\tgroups.\tDo not\toverexert\tyourself.\tThe\tbody\ttells\tyou\tif\tyou\tneed\tto\tback\toff.\tKeep\tin\tmind that\tthe\tbody\tneeds\tto\trecover\tfrom\tany\texercise\troutine,\tincluding\tany stretching\troutine.\tDuring\tthe\trecovery\tperiod,\tthe\tbody\tbuilds\tup\tto\ta\thigher level.\tChronic\toveruse\tof\tthe\tmuscles\toften\tleads\tto\tmuscular\tfatigue,\tweakness, and\teven\ta\tpartial\tfailure\tof\tthe\tmuscle\tcontraction. Finally,\tfor\tany\tstretch\tthat\trequires\tyou\tto\tsit\tor\tlie\tdown,\thave\ta\tsoft\tsurface such\tas\ta\tcarpet\tor\tathletic\tmat\tunderneath\tyou.\tCushioning\tmakes\tthe\texercises more\tcomfortable\tand\tenjoyable.\tHowever,\tthe\tcushioning\tshould\tbe\tfirm.\tToo soft\tof\ta\tcushion\twill\treduce\tthe\teffectiveness\tof\tthe\tstretch. All\tthe\tstretches\tin\tchapters\t1\tthrough\t7\tare\tbest\tperformed\tin\ta\tstatic\tmanner\tby holding\tthe\tstretch\tfor\ta\tspecified\tlength\tof\ttime.\tHowever,\tthey\talso\tcan\tbe performed\tin\ta\tdynamic\tmanner\tas\ta\tpreexercise\troutine.","Static\tand\tDynamic\tStretching\tPrograms The\tfollowing\tprograms\tare\tspecific\tstretching\trecommendations\tbased\ton\tinitial flexibility.\tIn\taddition\tto\tfollowing\tthe\tprograms\tlisted,\tyou\tshould\tfollow\tthese general\trecommendations: 1.\t Include\tall\tthe\tmajor\tmuscle\tgroups\tof\tthe\tbody\tin\tyour\tstretching\tprogram. 2.\t Do\tat\tleast\tone\tstretch\tfor\teach\tjoint\tmovement. 3.\t Before\tany\tphysical\tactivity,\tuse\tonly\tlight\tstretches\tas\tpart\tof\tthe\twarm-up. 4.\t After\tan\texercise\troutine,\tcool\tdown\twith\tlight-to\tmedium-intensity stretches. 5.\t If\tmuscles\tare\tsore\tafter\texercise,\tperform\tonly\tlight\tstretches\ttwo\tor\tthree times,\twith\ta\t5-to\t10-second\thold\tand\t5\tto\t10\tseconds\tof\trest\tbetween\teach stretch. 6.\t If\tmuscle\tsoreness\tpersists\tfor\tseveral\tdays,\tcontinue\tdoing\tlight\tstretches two\tor\tthree\ttimes\twith\ta\t5-to\t10-second\thold\tfor\teach\tstretch. 7.\t The\tmajority\tof\tthe\tstretches\tshould\tbe\tstatic\tin\tnature. Static\tStretches You\tget\tthe\tmost\tbenefit\twhen\tyou\tdo\tstatic\tstretches\tseveral\ttimes\ta\tweek\tat\tthe end\tof\tany\tother\tworkout\tactivity\tsuch\tas\tjogging\tor\tweightlifting.\tDepending\ton your\tinitial\tlevel\tof\tflexibility,\tfollow\tthe\tguidelines\tand\tstretches\tdetailed\there and\tin\ttables\t9.1\tthrough\t9.4. Beginner\tLevel 1.\t Hold\tthe\tstretch\tposition\tfor\t5\tto\t10\tseconds. 2.\t Rest\tfor\t5\tto\t10\tseconds\tbetween\teach\tstretch. 3.\t Repeat\teach\tstretch\ttwo\tor\tthree\ttimes. 4.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t1\tto\t3,\twith\tlight\tpain. 5.\t Stretch\tfor\ta\ttotal\tof\t15\tto\t20\tminutes\teach\tsession. 6.\t Stretch\ttwo\tor\tthree\ttimes\tper\tweek. 7.\t Stay\ton\tthis\tprogram\tat\tleast\tfour\tweeks\tbefore\tgoing\tto\tthe\tnext\tlevel.","Intermediate\tLevel 1.\t Hold\tthe\tstretching\tposition\tfor\t15\tto\t20\tseconds. 2.\t Rest\tfor\t15\tto\t20\tseconds\tbetween\teach\tstretch. 3.\t Repeat\teach\tstretch\tthree\tor\tfour\ttimes. 4.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t4\tto\t6,\twith\tmoderate\tpain,\ttwo\tor three\ttimes\tper\tweek. 5.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t1\tto\t3\ttwo\tor\tthree\ttimes\tper\tweek. 6.\t Stretch\tfor\ta\ttotal\tof\t30\tto\t40\tminutes\teach\tsession. 7.\t Stretch\tfour\tor\tfive\ttimes\tper\tweek. 8.\t Stay\ton\tthis\tprogram\tat\tleast\tfour\tweeks\tbefore\tgoing\tto\tthe\tnext\tlevel.","Advanced\tLevel 1.\t Hold\tthe\tstretch\tposition\tfor\t25\tto\t30\tseconds. 2.\t Rest\tfor\t25\tto\t30\tseconds\tbetween\teach\tstretch. 3.\t Repeat\teach\tstretch\tfive\ttimes. 4.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t7\tto\t10,\twith\theavy\tpain,\ttwo\tor three\ttimes\tper\tweek. 5.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t1\tto\t6\ttwo\tor\tthree\ttimes\tper\tweek. 6.\t Stretch\tfor\ta\ttotal\tof\t50\tto\t60\tminutes\teach\tsession. 7.\t Stretch\tfour\tor\tfive\ttimes\tper\tweek. 8.\t Stay\ton\tthis\tlevel\tof\tthe\tprogram\tfor\tas\tlong\tas\tyou\twant.","Expert\tLevel 1.\t Hold\tthe\tstretch\tposition\tfor\t30\tto\t40\tseconds. 2.\t Rest\tfor\t30\tto\t40\tseconds\tbetween\teach\tstretch. 3.\t Repeat\teach\tstretch\tfive\ttimes. 4.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t7\tto\t10,\twith\theavy\tpain,\ttwo\tor three\ttimes\tper\tweek. 5.\t Stretch\tfor\ta\ttotal\tof\t50\tto\t60\tminutes\teach\tsession. 6.\t Stretch\tfour\tor\tfive\ttimes\tper\tweek. 7.\t Stay\ton\tthis\tlevel\tof\tthe\tprogram\tfor\tas\tlong\tas\tyou\twant.","Dynamic\tStretches\t(Preevent) Ideally,\tdynamic\tstretches\tare\tdone\tas\tpart\tof\ta\twarm-up\tprogram\tjust\tbefore engaging\tin\tan\tactivity.\tDepending\ton\tyour\tinitial\tlevel\tof\tflexibility,\tit\tis recommended\tthat\tyou\tfollow\tthe\tsuggested\tguidelines\tdetailed\there\tusing\tall the\tstretches\tpresented\tin\tchapter\t8. Beginner\tLevel 1.\t Dynamically\tstretch\tusing\ta\tbobbing\tmotion\tfor\t5\tto\t10\tseconds\teach stretch. 2.\t Rest\tfor\t5\tto\t10\tseconds\tbetween\teach\tstretch. 3.\t Repeat\teach\tstretch\ttwo\ttimes. 4.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t1\tto\t3,\twith\tlight\tpain\tsensation. 5.\t Dynamically\tstretch\tfor\ta\ttotal\tof\t5\tto\t10\tminutes\teach\tsession. 6.\t Do\tthese\tdynamic\tstretches\tas\ta\twarm-up\tprocedure\tbefore\tengaging\tin\tan athletic\tevent. 7.\t Stay\ton\tthis\tprogram\tat\tleast\tfour\tweeks\tbefore\tgoing\tto\tthe\tnext\tlevel.","Intermediate\tLevel 1.\t Dynamically\tstretch\tusing\ta\tbobbing\tmotion\tfor\t10\tto\t15\tseconds\teach stretch. 2.\t Rest\tfor\t10\tto\t15\tseconds\tbetween\teach\tstretch. 3.\t Repeat\teach\tstretch\tthree\ttimes. 4.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t1\tto\t3,\twith\tlight\tpain\tsensation. 5.\t Dynamically\tstretch\tfor\ta\ttotal\tof\t10\tto\t15\tminutes\teach\tsession. 6.\t Do\tthese\tdynamic\tstretches\tas\ta\twarm-up\tprocedure\tbefore\tengaging\tin\tan athletic\tevent. 7.\t Stay\ton\tthis\tprogram\tat\tleast\tfour\tweeks\tbefore\tgoing\tto\tthe\tnext\tlevel. Advanced\tLevel 1.\t Dynamically\tstretch\tusing\ta\tbobbing\tmotion\tfor\t15\tto\t20\tseconds\teach stretch. 2.\t Rest\tfor\t15\tto\t20\tseconds\tbetween\teach\tstretch. 3.\t Repeat\teach\tstretch\tthree\ttimes. 4.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t4\tto\t7,\twith\tlight\tpain\tsensation. 5.\t Dynamically\tstretch\tfor\ta\ttotal\tof\t15\tto\t20\tminutes\teach\tsession. 6.\t Do\tthese\tdynamic\tstretches\tas\ta\twarm-up\tprocedure\tbefore\tengaging\tin\tan athletic\tevent. 7.\t Stay\ton\tthis\tlevel\tof\tthe\tprogram\tfor\tas\tlong\tas\tyou\twant.","Stretching\tProgram\tto\tLower\tBlood\tGlucose In\t2011,\tthe\tJournal\tof\tPhysiotherapy\tpublished\ta\tresearch\tstudy\tby\tNelson, Kokkonen,\tand\tArnall\tshowing\tthat\ta\tprogram\tof\tpassive\tstatic\tstretches\tcould lower\tblood\tglucose\tby\tan\taverage\tof\t18\tpercent\tafter\t20\tminutes\tand\t26\tpercent after\t40\tminutes.\tThese\tresearchers\tconcluded\tthat\tstatic\tstretching\tis\tan additional\tviable\tactivity\tthat\tcan\tacutely\thelp\tregulate\tblood\tglucose.\tMoreover, since\tstretching\trequires\tlittle\teffort,\tit\tappears\tto\tbe\tan\tadvantageous\ttreatment for\tthose\twith\treduced\tphysical\tcapabilities.\tIt\tcan\talso\tbe\tdone\twithout\tany additional\tequipment,\tfacilities,\tor\texpenses\tand\tshould\teasily\tfit\tinto\tthe repertoire\tof\ttreatment\tmodalities\tof\tany\tperson\twith\tdiabetes.\tIn\taddition,\tsince all\tthe\tstretches\tin\tthe\tstudy\twere\tdone\tpassively\twith\tthe\thelp\tof\tan\tassistant,\tif the\tperson\tdoes\tthe\tstretches\tactively\tby\thimself,\tthe\tlowering\teffect\ton\tblood glucose\tshould\tbe\tgreater. The\tlowering\tof\tblood\tglucose\tby\tstretching\trelies\ton\ttwo\tmajor\tphysiological principles.\tFirst,\tto\tenhance\tglucose\ttransport\tout\tof\tthe\tblood\tand\tinto\tthe muscles,\tthe\tmuscles\tshould\tbe\theld\tin\tthe\tstretched\tposition\tfor\tat\tleast\t30 seconds.\tSecond,\tholding\ta\tstretch\tfor\tmore\tthan\t30\tseconds\tincreases\tblood flow\tthroughout\tthe\tmuscles,\tand\timproved\tblood\tflow\tis\timportant\tfor\treducing blood\tglucose.\tThus\tthe\tstretching\tprogram\tdetailed\there\tand\tin\ttable\t9.5\tis designed\tto\tfirst\tincrease\ttransport\tof\tglucose\tfrom\tthe\tblood\tinto\tthe\tmuscles and\tthen\tto\tperiodically\tenhance\tblood\tflow\tthrough\teach\tlarge\tmuscle\tgroup. Basic\tGuidelines 1.\t Hold\tthe\tstretch\tposition\tfor\t30\tto\t40\tseconds\teach\tstretch. 2.\t Rest\tfor\t15\tseconds\tbetween\tstretches. 3.\t Repeat\teach\tstretch\tfour\ttimes. 4.\t Use\tan\tintensity\tlevel\ton\tthe\tscale\tfrom\t1\tto\t3,\twith\tlight\tpain\tsensation. 5.\t Do\tall\tfour\tstretches\ton\tone\tlimb\tbefore\tdoing\tthe\tsame\tstretches\ton\tthe opposite\tlimb. 6.\t Do\tthe\tstretches\tin\tthe\torder\tlisted\tin\ttable\t9.5.","","Sport-Specific\tStretches This\tsection\tdiscusses\trecommended\tstatic\tstretches\tfor\tthose\tinterested\tin developing\tor\tmaintaining\tflexibility\tfor\t23\tspecific\tsports.\tAn\tintermediate level\tof\tflexibility\tis\tthe\tminimal\trequirement\tfor\tdoing\tthese\tstretches.\tIn addition\tto\tfollowing\tthe\tstretches\tlisted,\tfollow\tthe\tgeneral\trecommendations described\tin\tthe\tsection\tStatic\tand\tDynamic\tStretching\tPrograms\tas\twell\tas\tthose listed\tfor\tyour\tspecific\tlevel\tof\tflexibility. Since\tdynamic\tstretches\tare\tbetter\tfor\tpreevent\tstretching,\ttables\t9.6\tthrough 9.28\tinclude\tthe\tdynamic\tstretches\tdetailed\tin\tchapter\t8\tthat\twill\tbest\tbenefit each\tsport.","","","","","","","","","","","","","","","","","","",""]