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The Athlete's Guide To Stretching
Increasing Flexibility For Injury Prevention And Rehabilitation
Copyright 2015 All rights reserved.
This document is geared towards providing exact and reliable information in regard to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.
The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. Before beginning any new exercise or new diet program it is recommended that you seek medical advice from your personal physician.
CHAPTER 1- BASICS OF STRETCHING
WHEN TO STRETCH?
HOW TO STRETCH?
THE PROPER WAY TO STRETCH
THE WRONG WAY OF STRETCHING
NEED FOR STRETCHING
TIPS FOR STRETCHING
PROPER STRETCHING TECHNIQUE
CHEST AND BICEPS STRETCH
STANDING TRICEPS STRETCH
HIP AND GLUTEAL STRETCH
HIP FLEXOR STRETCH
STANDING QUAD STRETCH
STANDING CALF STRETCH
CHAPTER 2- DIFFERENTIATING BETWEEN DYNAMIC AND STATIC STRETCHING
TYPES OF STRETCHING
BEFORE RUNNING STRETCHES
WALKING LUNGE WITH TWIST
POST RUNNING STRETCHES
CHAPTER 3- ENHANCING YOUR ATHLETIC PERFORMANCE THROUGH STRETCHING
STRETCHING GUIDELINES FOR ATHLETES
STRETCHES TO HELP INCREASE YOUR ATHLETIC PERFORMANCE:
RECOMMENDED STRETCHING ROUTINE:
1. HAMSTRING STRETCH
2. HAMSTRING AND BACK STRETCH
3. QUADRICEPS STRETCH NUMBER 1
4. QUADRICEPS STRETCH NUMBER 2
5. WALL PUSHUP NUMBER 1
6. WALL PUSHUP NUMBER 2
7. WALL PUSHUP NUMBER 3
8. HIP AND LOWER BACK STRETCH
CHAPTER 4- PREVENTING INJURY THROUGH STRETCHING
THE SCIENCE OF STRETCHING
THE INJURY FACTOR
STRETCHES FOR INJURY PREVENTION
RUNNER’S LUNGE WITH SIDE STRETCH
SITTING HAMSTRING STRETCH
CHEST OPENER STRETCH
RUNNER’S LUNGE WITH QUAD STRETCH
TWISTED ARM STRETCH
“IRON CROSS” STRETCH
BONUS STRETCH: BRIDGE
CHAPTER 5- PRECAUTIONS FOR STRETCHING
CONSULT A PROFESSIONAL
MAINTAIN YOUR FLEXIBILITY
KNOW YOUR LIMITS
AVOID DANGEROUS METHODS
CHAPTER 6- BENEFITS OF STRETCHING
We live in a world where we are bound by technical comforts. We sit in front of computers all day, likely sit on our commute to work each day, and spend a great deal of time sitting during our down time watching television or reading our mobile devices. The well-motivated among us enjoy sports activities which take us from these sedentary positions and thrust us into momentary bouts of exercise and fitness. The human body was not designed for such periods of stagnation and exertion.
Our ancestors were hunter gathers and spent the vast majority of their waking hours performing physically taxing tasks. Their bodies by the very nature of their existence needed to remain strong and flexible. They were in a constant state of motion so their muscles did not have time to lie dormant and tighten. Living in this modern age we do not have the same luxury.
Stretching is a beautiful means to bridge this gap between a forced rigid posture and our athletic endeavors. By starting to engage in a regular routine of stretching we can increase the flexibility of muscles that would otherwise be tight from long periods of sitting in our everyday lives. This is especially important for the athletes among us. Muscles that remain rigid during our work days are called upon to support our passionate sports lives, and they need to be in a constant state of flexibility for us to realize our full athletic potential.
Besides enabling flexibility for athletic performance, stretching sport specific muscle groups will enable us to loosen tight “hot spots” and greatly lessen our likelihood for injury. One of the leading causes of sports injury is muscle imbalance and inflexibility. By supplementing our athletic activities with a regime of stretching, we are essentially cross training our sport specific muscle groups and taking responsible measures to make sure we do not land on the injured list.
Beyond the sport specific advantages of stretching, we derive the added benefit of increased relaxation and stress release. When done properly, stretching is not unlike a meditative experience. It should involve slow and steady breathing techniques, and by its very nature has a calming influence on our bodies as our muscles lengthen and loosen. It is an easy way to rid ourselves of stress as we prepare for our athletic endeavors or simply unwind from a day at the office.