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Very few athletes would consider stretching to be the most fun and interesting part of their fitness routine. It can be boring, frustrating and painful. It’s not the moment when you hit a home run, break loose on the touchdown run, or make the 3-pointer. But stretching is a beginning point to a successful workout or to the limberness needed for everyday life. Most young athletes would admit that increased flexibility would improve their performance on the field of play. Indeed, the benefits of stretching are well known to most serious athletes. It can increase your joint range of motion, help prevent muscles strains and tears, decrease soreness, reduce stress and improve your capacity for dynamic activity. If you’ve never been able to realize these kinds of rewards from stretching, then the problem may lie in the way you stretch. Doing it right The slow, “stretch and hold” technique your parents learned when they were in elementary school is known as static stretching. It’s the oldest, safest, and by far the most common method of increasing flexibility _ but not necessarily the best. Dynamic stretching, which involves active muscle flexibility, has many benefits that static stretching does not offer, particularly if you perform it using sport-specific movements. Most athletes know a basic tenet of stretching is that muscles must be warm in order to be stretched. Dynamic stretching, by utilizing active muscles, safely warms the tissue at the same time it is being stretched. As an extra bonus, movement patterns learned through repetition of these exercises will improve the efficiency of your competitive play. The following five dynamic stretches are designed to increase the flexibility and improve the movement patterns of athletes in all sports. Be warned, if performed correctly, these exercises can be quite a workout. You can expect some next-day soreness until you get accustomed to the techniques. But remember the old adage: Pain is just weakness leaving your body. Lastly, the exercises here are for healthy athletes. If you’re rehabilitating an injury, consult your physician first. Frog thrusts These help develop hip mobility, which will help you run faster and jump higher. Start in push-up position, with your hands placed directly under your shoulders. In one quick movement, jump both of your feet up to your hands so that your instep is right beside your pinkie. Press your hips down and your heels into the floor, keeping your chest and head tall. Hold for a second, then jump back to push-up position. Add an additional trunk stretch to the frog position by reaching skyward with one hand. Scorpions This exercise stretches and strengthens the muscles around your torso _ the core muscles used in almost all athletic movements. Begin by lying on your stomach with arms outstretched, legs together, and ankles cocked. Lift your right leg and attempt to touch that ankle to your left hand without lifting your shoulders or pointing your toe. Return to the starting position, switch legs and continue to change legs in a rhythmical, rolling motion until you’ve completed 10 repetitions with each. Leg Swings Time to stretch your hamstrings and glutes a bit more. Stand beside a wall with one hand on it. Begin swinging one leg in front and behind your body, bending your knee as the leg swings backward. Both your thigh muscles and gravity should help facilitate the swinging. Momentum should be utilized to further the stretch at the top of each swing. Remember to keep your back straight and your head up. Switch legs after 10 complete swings. Elbow to instep These are great for stretching your glutes and hip flexors. Begin by taking a big lunge step. Unlike a regular lunge, keep your back leg straight. Now, drop your elbow (the same side as the forward knee) down into the instep of your shoe. You can put your other hand on the ground for support to help you get a deeper stretch. Pause for one second, then stand up, take a step forward with your other leg and repeat, alternating five times on each leg. Handwalks Many athletes groan when this stretch comes up, but persevere. Start in push-up position, with your hands directly beneath your shoulders. Keeping both knees locked, walk your legs up toward your hands using only your ankles. When you can’t get your feet any closer, walk your hands back out to push-up position. Continue forward until you’ve performed eight reps. Rett Larson, M.S., CSCS, USAW Lev. 1, is sports performance director at Velocity Sports Performance in the Irvine Spectrum. Information: 949.387.7333. |
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