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Imrovo Your IIoxIbIIIfy

& IIfnoss wIfh fho.


UItimate Guide to
STRETCHING
& FLEXIBILITY
...for nII ngos, nII sorfs
nnd nII fIfnoss IovoIs.
rad wa|ker
what are the experts say|ng about the U|t|mate Su|de
to 8tretch|ng & F|ex|b|||ty? {Forma||y rne $rrercn|ng lanooookj
An oxcoIIonf, Imorfnnf guIdo fo ofImum honIfh nnd onk orformnnco. !ond, Ionrn, ImIomonf
nnd onjoy fho bonofIfs of woIInoss nnd onhnncod qunIIfy of IIfo.
0r 0en|s wa|t|ey (Ph0}
Author & Past 6ha|rman - U8 0|ymp|c 6omm|ttee
! fo now, whIIo fhoro hns boon n Iofhorn of books nbouf, 'How fo.` 'Tho bonofIfs of.` oxorcIso,
fhoro hns nof boon much ndvIco offorod rognrdIng sfrofchIng. I boIIovo your book fIIIs fhnf gn vory
woII. SfrofchIng Is n vory Imorfnnf nnd offon nogIocfod nrf of oxorcIso. I congrnfuInfo you on
your offorfs nnd Iook forwnrd fo rocommondIng your ubIIcnfIon fo my nfIonfs.
0r John F|ynn
8ports Yed|c|ne Austra||a
Tho nccofnnco of fho Imorfnnco of fIoxIbIIIfy nnd sfrofchIng for sorf Is commonInco, buf
nrorInfo nnd nccossIbIo InformnfIon for nfhIofos nnd conchos fo uso Is nof nIwnys onsy fo fInd.
Tho SfrofchIng Hnndbook Is dosIgnod fo bo n vory orfnbIo nnd quIck roforonco for nfhIofos nnd
conchos rnfhor fhnn nn ncndomIc roforonco. To fhIs ond If Is n vory rncfIcnI foxf wIfh concIso
chnfors wrIffon In nn onsyforond mnnnor buf wIfhouf boIng uncfunfod by rosonrch fIndIngs or
scIonfIfIc roforoncos. OvornII, If Is woII InId ouf, usorfrIondIy nnd vory suIfnbIo for nfhIofos nnd
dovoIoIng conchos. If Is n woIcomo nddIfIon fo fho IImIfod numbor of foxfs fhnf donI wIfh
sfrofchIng for sorf.
Ange|a 6a|der
Performance 6onsu|tant - Austra||an |nst|tute of 8port
"Tho SfrofchIng Hnndbook hns gIvon mo n gronfor undorsfnndIng nnd nrocInfIon of fho
Imorfnnco of sfrofchIng. Affor rondIng Tho SfrofchIng Hnndbook my conch nnd I docIdod fo wrIfo
socIfIc sfrofchIng fImo Info my rogrnm, fhus fnkIng sfrofchIng fnr moro sorIousIy. Thnnks for
nIIowIng mo fo rond Tho SfrofchIng Hnndbook. If Is dofInIfoIy n book fhnf nnybody wnnfIng fo
oxorcIso nnd ovon moro so, oIIfo nfhIofos, shouId hnvo by fhoIr sIdo."
Sreg ennett
wor|d 6hamp|on Tr|ath|ete
Tho SfrofchIng Hnndbook rovIdos n comrohonsIvo guIdo fo fho nrf of sfrofchIng. Tho dofnIIod
hofogrnhIc cnfnIoguo of sfrofchIng oxorcIsos sorvos ns nn onsyfofoIIow roforonco guIdo for
nfhIofos nnd conchos nIIko.
wayne Pearce
6oach - a|ma|n T|gers RLF6
SfrofchIng Is nn Imorfnnf nrf of nny oxorcIso rogrnm fo hoI rovonf Injury nnd fo Incronso
fIoxIbIIIfy. Tho SfrofchIng Hnndbook Is n cIonr, concIso guIdo fo sfrofchos for nII nrons of fho body.
ob Fu|ton
6oach - Yan|y 8ea Eag|es RLF6 & Austra||an Team 6oach
Tho SfrofchIng Hnndbook Is n usofuI rosourco for nII conchos. Tho hofogrnhs nnd oxInnnfIons
nro cIonr nnd concIso. A much noodod rosourco.
Janet othwe||
Nat|ona| 0|rector of 6oach|ng - Netba|| Austra||an
A fhoroughIy rofossIonnI nnd comrohonsIvo book on n subjocf fhnf rovIousIy wns vory much
nogIocfod. If wIII Iny nn Imorfnnf roIo for conchos nnd nfhIofos In ronrnfIon for fhoIr socIfIc
sorfs. Tho SfrofchIng Hnndbook Is n musf for nnybody In fho honIfh nnd fIfnoss Indusfry.
Tony Sreen
8trength & 6ond|t|on|ng 6oach - So|d 6oast 6hargers RLF6
OvornII Tho SfrofchIng Hnndbook Is n gronf rosourco for conchos nnd nfhIofos. If offors n quIck
nnd onsy roforonco fo sfrofchos for nII nrons of fho body. Ifs sIzo Is nn nddod bonus, mnkIng If onsy
fo fIf Info n bng or bnck ockof.
J||| Yc|ntosh
6oach - Austra||an Netba|| Team
A comrohonsIvo, hoIfuI nnd onsyforond ubIIcnfIon. Cronf for nmnfours nnd rofossIonnIs.
Frank Far|na
Austra||an 8occeroo
P|ayer | 6oach - r|sbane 8tr|kers
As n sorfsmnn nnd now In my roIo offorIng Imrovod honIfh nnd rovonfnfIvo honIfh cnro, I soo
fhIs ns n vory rncfIcnI fooI for ooIo of nII wnIks of IIfo. Mny If oncourngo nII ooIo fo sfrofch fo
now hoIghfs of honIfh nnd woII boIng.
rendan Long (.Ed.}
Senera| Yanager - 6amp Eden hea|th Retreat
odIcnfod fo JC If`s nII you!
WnIkor, IrndIoy I., l9?l
!IfImnfo CuIdo fo SfrofchIng & IIoxIbIIIfy IormnIIy fho SfrofchIng Hnndbook, 3
rd
IdIfIon
ISI 9?80958l09338 !Ingbound
CoyrIghf 20ll, 200?, l998, l99? Irnd WnIkor
AII rIghfs rosorvod. Ixcof undor condIfIons doscrIbod In fho coyrIghf ncf, no nrf of fhIs
ubIIcnfIon mny In nny form or by nny monns oIocfronIc, mochnnIcnI, mIcro coyIng, hofocoyIng,
rocordIng or ofhorwIso bo roroducod, sforod In n rofrIovnI sysfom or frnnsmIffod wIfhouf rIor
wrIffon ormIssIon from fho coyrIghf ownor. InquIros shouId bo nddrossod fo fho ubIIshor.
WnrnIng
Tho sfrofchIng oxorcIsos rosonfod In fhIs ubIIcnfIon nro Infondod ns nn oducnfIonnI rosourco nnd
nro nof Infondod ns n subsfIfufo for roor modIcnI ndvIco. IIonso consuIf your hysIcInn, hysIcnI
fhornIsf or sorfs conch boforo orformIng nny of fho sfrofchIng oxorcIsos doscrIbod In fhIs
ubIIcnfIon, nrfIcuInrIy If you nro rognnnf, oIdorIy or hnvo nny chronIc or rocurrIng muscIo or
joInf nIn. IsconfInuo nny oxorcIso fhnf cnusos you nIn or sovoro dIscomforf nnd consuIf n
modIcnI oxorf.
Injury IIx nnd fho SfrofchIng InsfIfufo
WobsIfo InjuryIIx.com
Addross 4?4? 36
fh
Sfroof, SuIfo 3208
!ong IsInnd CIfy, Y lll0l
!ITI STATIS
ToIohono +l 8?? 580 ???l
IncsImIIo +l 646 329 9820
6ontents
|ntroduct|on 7
6hapter 1 - An 0verv|ew of 8tretch|ng and F|ex|b|||ty 9
wra| |s l|ex|o||||y?
wra| |s s|re|cr|rg?
F||ress ard l|ex|o||||y
Tre dargers ol poor l|ex|o||||y
|oW |s l|ex|o||||y res|r|c|ed?
F|ex|o||||y ard |re ag|rg process
6hapter 2 - The enef|ts of 8tretch|ng 13
lrproved rarge ol ro||or (R0V)
lrcreased poWer
Reduced de|ayed orse| rusc|e soreress
Reduced la||gue
Added oerel||s
wry |s |rere so rucr corlus|or aoou| s|re|cr|rg?
3|re|cr|rg |s ro| a qu|c| l|x
6hapter 3 - A 8tretch|ng 8tory 17
6hapter 4 - The Types of 8tretch|ng 19
3|a||c 3|re|cres
3|a||c 3|re|cr|rg
Pass|ve (or Ass|s|ed) 3|re|cr|rg
Ac||ve 3|re|cr|rg
PNF 3|re|cr|rg
lsore|r|c 3|re|cr|rg
0yrar|c 3|re|cres
8a|||s||c 3|re|cr|rg
0yrar|c 3|re|cr|rg
Ac||ve lso|a|ed 3|re|cr|rg
Res|s|arce 3|re|cr|rg ard Loaded 3|re|cr|rg
6hapter 5 - The Ru|es for 8afe 8tretch|ng 25
Trere |s ro sucr |r|rg as a good or oad s|re|crl
Tre spec|l|c requ|rerer|s ol |re |rd|v|dua|
warr-up pr|or |o s|re|cr|rg
3|re|cr oelore ard al|er exerc|se
3|re|cr a|| rajor rusc|es ard |re|r oppos|rg rusc|e groups
3|re|cr ger||y ard s|oW|y
3|re|cr 0NLY |o |re po|r| ol |ers|or
8rea|re s|oW|y ard eas||y Wr||e s|re|cr|rg
Ar exarp|e
6hapter - how to 8tretch Proper|y 31
wrer |o s|re|cr?
wra| |ype ol s|re|cr|rg?
|o|d, Cour|, Repea|
3equerce
Pos|ure
|oW |o use s|re|cr|rg as par| ol |re Warr-up
wra| ras sc|erce go| |o say?
Tre grea|es| r|scorcep||or
wra| corc|us|ors car We ra|e?
6hapter 7 - F|ex|b|||ty Test|ng 37
3|| ard Reacr Tes|
3rou|der F|ex|o||||y Tes|
|ars|r|rg F|ex|o||||y Tes|
6hapter 8 - 135 Un|que 8tretch|ng Exerc|ses 41
Nec| ard 3rou|ders 15
Arrs ard Cres| 55
3|oracr 5
8ac| ard 3|des 9
||ps ard 8u||oc|s 83
0uadr|ceps 91
|ars|r|rgs 9Z
Adduc|ors 10Z
Aoduc|ors 113
upper Ca|ves 119
LoWer Ca|ves ard Acr|||es 125
3r|rs, Ar||es, Fee| ard Toes 131
Top 5 8tretches for each 8port 135
Top 5 8tretches for each 8ports |njury 137
Resources 139
|ntroduct|on
In fho Info 80`s nnd onrIy 90`s I wns comofIng ns n rofossIonnI frInfhIofo
nnd workIng In fho sorfs conchIng Indusfry. I hnd fho Ionsuro of workIng
wIfh n numbor of hIgh rofIIo conchos, nfhIofos nnd sorfs docfors, nnd I
sfnrfod fo nofIco n common fhomo nmong fho Injurod nfhIofos fhnf I snw A
Inck of fIoxIbIIIfy.
Af unIvorsIfy I dodIcnfod n Inrgo orfIon of my fImo fo fho sfudy of
sfrofchIng nnd fIoxIbIIIfy frnInIng, nnd whorovor ossIbIo choso fho foIc for
my nssIgnmonfs nnd rosonrch nors.
Thon In l992 I wns forfunnfo onough fo work wIfh nn oxcofIonnI sorfs
conch by fho nnmo of CoI Sfownrf. CoI Is ono of fhoso rnro conchos who cnn
fnko jusf nbouf nny sorf, nnd dovIso n socIfIc frnInIng rogrnm fhnf nIwnys
roducos oufsfnndIng Imrovomonfs for fho nfhIofo. HIs conchIng Is InrgoIy
rosonsIbIo for fho succoss of mnny of hIs worId chnmIon nfhIofos
IncIudIng hIs son, MIIos Sfownrf WorId TrInfhIon ChnmIon MIck oohnn
WorId 500cc MoforcycIo ChnmIon nnd counfIoss ofhors from sorfs ns
dIvorso ns roIIorsknfIng, squnsh, nnd cycIIng.
urIng my fImo undor hIs fuIfIon, I nofIcod fhnf hIs nfhIofos woro nbIo fo
romnIn Injury froo whIIo susfnInIng frnInIng Ionds fhnf wouId crIIo fho
nvorngo nfhIofo. And ono of fho koys fo hIs nfhIofos` succoss wns sfrofchIng.
I wns convIncod fhnf Imrovod fIoxIbIIIfy fhrough fho roor uso of
sfrofchIng wns n koy comononf fo ImrovIng nfhIofIc orformnnco nnd
roducIng suscofIbIIIfy fo sorfs Injury. Tho robIom wns I couId nof fInd n
ubIIcnfIon fhnf wns ns sorIous nbouf sfrofchIng ns I wns.
Iy l995 I hnd bocomo frusfrnfod wIfh fho Inck of InformnfIon nbouf
sfrofchIng nnd wns dosornfoIy sookIng n comrohonsIvo guIdo fo fIoxIbIIIfy
frnInIng A book fhnf fook sfrofchIng nnd fIoxIbIIIfy sorIousIy, wIfh n dofnIIod
IIsf nnd Icfuro of ovory ossIbIo sorfsroInfod sfrofch n orson couId do. In
my sonrch I found mnny books whoro sfrofchIng gof n monfIon, buf nofhIng
moro fhnn n ngo or fwo of vnguo gonornIIznfIons nnd n fow sfIck fIguros
orformIng somo vory bnsIc sfrofchos. So I docIdod fo sfo sonrchIng nnd
sfnrf wrIfIng.
In l99?, whon fho fIrsf odIfIon of fho !IfImnfo CuIdo fo SfrofchIng &
IIoxIbIIIfy IormnIIy fho SfrofchIng Hnndbook wns roIonsod, fhoro wns onIy
ono ofhor ubIIcnfIon onfIroIy dodIcnfod fo fho foIc of sfrofchIng. Todny
fhoro nro dozons, buf fho !IfImnfo CuIdo fo SfrofchIng & IIoxIbIIIfy
confInuos fo sfnnd nIono ns fho mosf usorfrIondIy rosourco on sfrofchIng
nnd fIoxIbIIIfy frnInIng for nfhIofos, conchos, frnInors, fhornIsfs nnd honIfh
cnro rofossIonnIs.
Tho !IfImnfo CuIdo fo SfrofchIng & IIoxIbIIIfy Is wrIffon ns nn onsyfouso,
quIck roforonco guIdo so you don`f hnvo fo rond If from covor fo covor fo fnko
ndvnnfngo of fho InformnfIon wIfhIn. If confnIns l35 unIquo sfrofchIng
oxorcIsos for ovory muscIo grou In fho body nnd hns boon dosIgnod so you
cnn cnrry If wIfh you nnd rofor fo If offon. ThIs Is n bnckockof hnndbook
nof n sIfonfhoshoIf foxf book.
If you wnnf InformnfIon on sfrofchos for fho bnck, Iook undor fhnf socfIon If
you wnnf fo know whnf sfrofchIng cnn do for you, hnvo n rond fhrough somo
of fho bonofIfs In chnfor 2 or If you wnnf fo mnko suro you nro sfrofchIng
roorIy, rofor fo fho !uIos for Snfo SfrofchIng In chnfor 5.
Whofhor you nro n rofossIonnI nfhIofo or n fIfnoss onfhusInsf n sorfs
conch or orsonnI frnInor n hysIcnI fhornIsf or sorfs docfor, fho !IfImnfo
CuIdo fo SfrofchIng & IIoxIbIIIfy wIII bonofIf you.
Yours In sorf
5-+ x+:e.-
Ioundor & CIO
Injury IIx nnd fho SfrofchIng InsfIfufo
Ar 0verv|eW ol 3|re|cr|rg ard F|ex|o||||y
9
6hapter 1
An 0verv|ew of 8tretch|ng and F|ex|b|||ty
what |s f|ex|b|||ty?
IIoxIbIIIfy Is commonIy doscrIbod ns fho rnngo of mofIon, or movomonf,
!OM nround n nrfIcuInr joInf or sof of joInfs. In Inymnn`s forms how fnr
wo cnn ronch, bond nnd furn.
Whon ImrovIng fIoxIbIIIfy Is fho gonI, fho muscIos nnd fhoIr fnscIn shonfh
shouId bo fho mnjor focus of fIoxIbIIIfy frnInIng. WhIIo bonos, joInfs,
IIgnmonfs, fondons nnd skIn do confrIbufo fo ovornII fIoxIbIIIfy, wo hnvo
IImIfod confroI ovor fhoso fncfors.
what |s stretch|ng?
SfrofchIng, ns If roInfos fo hysIcnI honIfh nnd fIfnoss, Is fho rocoss of
IncIng nrfIcuInr nrfs of fho body Info n osIfIon fhnf wIII Iongfhon fho
muscIos nnd fhoIr nssocInfod soff fIssuos.
!on undorfnkIng n roguInr sfrofchIng rogrnm n numbor of chnngos bogIn
fo occur wIfhIn fho body nnd socIfIcnIIy wIfhIn fho muscIos fhomsoIvos.
Ofhor fIssuos fhnf bogIn fo ndnf fo fho sfrofchIng rocoss IncIudo fho fnscIn,
fondons, skIn nnd scnr fIssuo.
F|tness and f|ex|b|||ty
An IndIvIdunIs` hysIcnI fIfnoss doonds uon n numbor of comononfs, nnd
fIoxIbIIIfy Is onIy ono of fhoso. AIfhough fIoxIbIIIfy Is n vIfnI nrf of hysIcnI
fIfnoss If Is Imorfnnf fo soo If ns onIy ono soko In fho fIfnoss whooI. Ofhor
comononfs IncIudo sfrongfh, owor, sood, ondurnnco, bnInnco, ngIIIfy, skIII
nnd coordInnfIon.
AIfhough dIfforonf sorfs roquIro dIfforonf IovoIs of onch fIfnoss comononf
If Is ossonfInI fo Inn n roguInr oxorcIso or frnInIng rogrnm fhnf covors nII
fho comononfs of hysIcnI fIfnoss.
!ugby nnd CrIdIron for oxnmIo, roIy honvIIy on sfrongfh nnd owor
howovor fho oxcIusIon of skIII drIIIs nnd fIoxIbIIIfy frnInIng couId Iond fo
Injury nnd oor orformnnco. Sfrongfh nnd fIoxIbIIIfy nro of rImo
Imorfnnco fo n gymnnsf, buf n bnInncod frnInIng rogrnm wouId nIso
Imrovo owor, sood nnd ondurnnco.
10
Tho snmo Is fruo for onch IndIvIdunI, whIIo somo ooIo mny bo nnfurnIIy
sfrong or fIoxIbIo If wouId bo fooIIsh for such n orson fo comIofoIy Ignoro
fho ofhor comononfs of hysIcnI fIfnoss. And jusf bocnuso nn IndIvIdunI
oxhIbIfs good fIoxIbIIIfy nf ono joInf or muscIo grou doos nof monn fhnf fho
onfIro IndIvIdunI wIII bo fIoxIbIo. Thoroforo, fIoxIbIIIfy cnn bo nssossod
nccordIng fo n socIfIc muscIo grou, n socIfIc joInf or fho socIfIc
roquIromonfs of n nrfIcuInr sorf.
The dangers of poor f|ex|b|||ty
TIghf, sfIff muscIos IImIf normnI rnngo of mofIon. In somo cnsos, n Inck of
fIoxIbIIIfy cnn bo n mnjor confrIbufIng fncfor fo muscIo nnd joInf nIn. In fho
oxfromo, n Inck of fIoxIbIIIfy cnn monn If Is dIffIcuIf, for oxnmIo, fo bond
down or Iook ovor fho shouIdor.
TIghf, sfIff muscIos Inforforo wIfh roor muscIo ncfIon. If fho muscIos
cnnnof confrncf nnd roInx offIcIonfIy, docronsod orformnnco nnd n Inck of
muscIo movomonf confroI wIII rosuIf. Shorf, fIghf muscIos cnn nIso cnuso n
Ioss of sfrongfh nnd owor durIng hysIcnI ncfIvIfy.
In n vory smnII orconfngo of cnsos fIghf, sfIff muscIos cnn ovon rosfrIcf
bIood cIrcuInfIon. Cood bIood cIrcuInfIon Is vIfnIIy Imorfnnf fo onsuro fho
muscIos rocoIvo ndoqunfo nmounfs of oxygon nnd nufrIonfs. Ioor cIrcuInfIon
cnn rosuIf In Incronsod muscIo fnfIguo nnd uIfImnfoIy, fho nbIIIfy fo rocovor
from sfronuous oxorcIso nnd fho muscIos ronIr rocoss Is Imodod.
Any ono of fhoso fncfors cnn gronfIy Incronso fho chnnco of bocomIng Injurod.
Togofhor fhoy rosonf n nckngo fhnf IncIudos muscuInr dIscomforf Ioss of
orformnnco nn Incronsod rIsk of soff fIssuo Injury nnd n gronfor IIkoIIhood
of roonfod Injury.
how |s f|ex|b|||ty restr|cted?
Tho muscuInr sysfom noods fo bo fIoxIbIo fo nchIovo onk orformnnco nnd
sfrofchIng Is fho mosf offocfIvo wny of dovoIoIng nnd rofnInIng fIoxIbIo
muscIos nnd joInfs. Howovor, n numbor of ofhor fncfors nIso confrIbufo fo n
docronso In fIoxIbIIIfy.
IIoxIbIIIfy, or rnngo of mofIon, cnn bo rosfrIcfod by bofh InfornnI nnd
oxfornnI fncfors. InfornnI fncfors such ns bonos, IIgnmonfs, muscIo buIk,
muscIo Iongfh, fondons nnd skIn nII rosfrIcf fho nmounf of movomonf nf nny
nrfIcuInr joInf. As nn oxnmIo, fho humnn Iog cnnnof oxfond forwnrd
boyond n sfrnIghf osIfIon bocnuso of fho sfrucfuro of fho bonos nnd
IIgnmonfs fhnf mnko u fho knoo joInf.
Ar 0verv|eW ol 3|re|cr|rg ard F|ex|o||||y
11
IxfornnI fncfors such ns ngo, gondor, fomornfuro, rosfrIcfIvo cIofhIng nnd of
courso nny Injury or dIsnbIIIfy wIII nIso hnvo nn offocf on onos fIoxIbIIIfy.
F|ex|b|||ty and the ag|ng process
If Is no socrof fhnf wIfh onch nssIng yonr muscIos nnd joInfs bocomo moro
sfIff nnd fIghf. ThIs Is nrf of fho ngoIng rocoss nnd Is cnusod by n
combInnfIon of hysIcnI dogonornfIon nnd InncfIvIfy. AIfhough wo cnnnof
hnIf fho ngIng rocoss comIofoIy, fhIs shouId nof monn gIvIng u on fryIng
fo Imrovo fIoxIbIIIfy nnd fIfnoss.
Ago shouId nof bo nn oxcuso fhnf rovonfs ono from IIvIng n fIf nnd ncfIvo
IIfosfyIo, buf corfnIn rocnufIons shouId bo fnkon ns wo gof oIdor. !ofor fo
fho !uIos for Snfo SfrofchIng In chnfor 5 for moro InformnfIon.
Tre 8erel||s ol 3|re|cr|rg
13
6hapter 2
The enef|ts of 8tretch|ng
SfrofchIng Is n sImIo nnd offocfIvo ncfIvIfy fhnf hoIs fo onhnnco nfhIofIc
orformnnco, docronso fho IIkoIIhood of sorfs Injury nnd mInImIzo muscIo
soronoss. Iuf how socIfIcnIIy Is fhIs nccomIIshod
|mproved range of mot|on (R0Y}
Iy IncIng nrfIcuInr nrfs of fho body In corfnIn osIfIons, wo nro nbIo fo
Incronso fho Iongfh of fho muscIos nnd fhoIr nssocInfod soff fIssuos. As n
rosuIf of fhIs, n roducfIon In gonornI muscIo fonsIon Is nchIovod nnd rnngo of
mofIon Is Incronsod.
Iy IncronsIng rnngo of mofIon wo nro IncronsIng fho dIsfnnco our IImbs cnn
movo boforo dnmngo occurs fo fho muscIos nnd ofhor soff fIssuos. Ior
oxnmIo, fho muscIos nnd fondons In fho bnck of fho Iogs nro uf undor gronf
sfrnIn whon kIckIng n bnII. Thoroforo, fho moro fIoxIbIo nnd IInbIo fhoso
muscIos nro, fho gronfor fho rnngo of mofIon nnd fho furfhor fho Iog cnn
frnvoI forwnrd boforo n sfrnIn or Injury occurs fo fhom.
Tho bonofIfs of nn oxfondod rnngo of mofIon IncIudo Incronsod comforf n
gronfor nbIIIfy fo movo frooIy nnd n IossonIng of fho suscofIbIIIfy fo soff
fIssuo InjurIos IIko muscIo nnd fondon sfrnIns.
|ncreased power
Thoro Is n dnngorous sfrofchIng myfh fhnf snys, If you sfrofch foo much you
wIII Ioso bofh joInf sfnbIIIfy nnd muscIo owor. ThIs Is unfruo, ns Iong ns
Tho !uIos for Snfo SfrofchIng In chnfor 5 nro obsorvod. Iy IncronsIng
muscIo Iongfh nnd rnngo of mofIon wo nro IncronsIng fho dIsfnnco ovor
whIch fho muscIos nro nbIo fo confrncf. ThIs rosuIfs In n ofonfInI Incronso fo
fho muscIos owor nnd fhoroforo Incronsos nfhIofIc nbIIIfy, whIIo nIso IondIng
fo nn Imrovomonf In dynnmIc bnInnco, or fho nbIIIfy fo confroI fho muscIos.
Reduced de|ayed onset musc|e soreness
Mosf hnvo oxorIoncod whnf hnons whon wo go for n run or fo fho gym for
fho fIrsf fImo nffor nn oxfondod bronk. Tho foIIowIng dny fho muscIos nro
fIghf, soro, sfIff, nnd If Is usunIIy hnrd fo ovon wnIk down n fIIghf of sfnIrs.
ThIs soronoss fhnf usunIIy nccomnnIos sfronuous hysIcnI ncfIvIfy Is
roforrod fo ns doInyod onsof muscIo soronoss OMS. ThIs soronoss Is fho
14
rosuIf of mIcro fonrs, mInufo fonrs wIfhIn fho muscIo fIbors, bIood ooIIng
nnd nccumuInfod wnsfo roducfs, such ns IncfIc ncId. SfrofchIng, ns nrf of
nn offocfIvo cooIdown, hoIs fo nIIovInfo fhIs soronoss by IongfhonIng fho
IndIvIdunI muscIo fIbors IncronsIng bIood cIrcuInfIon nnd romovIng wnsfo
roducfs.
Reduced fat|gue
InfIguo Is n mnjor robIom for ovoryono, osocInIIy fhoso who oxorcIso. If
rosuIfs In n docronso In bofh hysIcnI nnd monfnI orformnnco. Incronsod
fIoxIbIIIfy fhrough sfrofchIng cnn hoI rovonf fho offocfs of fnfIguo by
fnkIng rossuro off fho workIng muscIos, fho ngonIsf.
Ior ovory muscIo In fho body fhoro Is nn oosIfo or oosIng muscIo, fho
nnfngonIsf. If fho oosIng muscIos nro moro fIoxIbIo, fho workIng muscIos
do nof hnvo fo oxorf ns much forco ngnInsf fho oosIng muscIos. Thoroforo
onch movomonf of fho workIng muscIos ncfunIIy fnkos Ioss offorf.
Added benef|ts
AIong wIfh fho bonofIfs IIsfod nbovo, n roguInr sfrofchIng rogrnm wIII nIso
hoI fo Imrovo osfuro dovoIo body nwnronoss Imrovo coordInnfIon
romofo cIrcuInfIon Incronso onorgy nnd Imrovo roInxnfIon nnd sfross
roIIof.
why |s there so much confus|on about stretch|ng?
If ImrovIng fIoxIbIIIfy wIII rosuIf In nII fho bonofIfs IIsfod nbovo, why Is If
common fo honr roorfs fhnf sny sfrofchIng shouId bo nvoIdod
Tho sfudy of sfrofchIng nnd fIoxIbIIIfy frnInIng ronIIy hns n Iong wny fo go. If
somoono foId fho nvorngo sorfs conch or orsonnI frnInor fhnf bIco curIs
nro fho bosf oxorcIso fho roIy wouId bo Ionso oxInIn! Tho bosf for whnf
Tho bosf for whom Whnf fyo of bIco curI And whon nro fhoy fho bosf
Tho orson mnkIng fhIs sorf of cInIm wouId bo dIsmIssod ns Ignornnf nnd un
Ionrnod.
Iuf fhoso nro fho snmo sorf of sfnfomonfs fhnf I honr nbouf sfrofchIng ovory
dny. And fho robIom Is fhnf snmo sorfs conch or orsonnI frnInor who
quosfIonod fho sfnfomonf nbouf bIco curIs nccofs by bIInd fnIfh fhnf fhoso
sfnfomonfs nbouf sfrofchIng nro fruo, wIfhouf gIvIng fhom n socond fhoughf.
Sfnfomonfs IIko Tho bosf fyo of sfrofchIng Is dynnmIc sfrofchIng. ovor do
fhIs sfrofch. ThIs Is fho bosf sfrofch. on`f sfrofch boforo oxorcIso.
Tre 8erel||s ol 3|re|cr|rg
15
Thoso rIdIcuIous sfnfomonfs nro cnusIng n Iof of confusIon nbouf fho foIc of
sfrofchIng nnd cnusIng somo ooIo fo nbnndon sfrofchIng nIfogofhor.
Thoso unqunIIfIod sfnfomonfs, IIko fho onos nbovo, shouId nof bo mndo
wIfhouf fuIIy dIscIosIng nII fho nrnmofors InvoIvod. Ior oxnmIo, I roconfIy
honrd n Iocfuror mnko fho commonf. Tho bosf fImo fo sfrofch Is 2 hours
nffor oxorcIso. ThIs sfnfomonf noods fo bo quosfIonod.
Sfrofch for whnf To Imrovo fIoxIbIIIfy fo Imrovo rocovory fo nvoId Injury
And for whom Ior nfhIofos for sodonfnry ooIo for fhoso IookIng fo
Imrovo fIoxIbIIIfy for fhoso IookIng fo Imrovo orformnnco for somoono
rocovorIng from nn Injury And whnf fyo of sfrofchIng Is ho fnIkIng nbouf
SfnfIc sfrofchIng II sfrofchIng dynnmIc sfrofchIng AI sfrofchIng
A now IovoI of rofossIonnIIsm Is roquIrod for fho foIc of sfrofchIng nnd
fIoxIbIIIfy frnInIng. Tho rofossIonnIIsm nnd comofoncy of fho sfrongfh
frnInIng Indusfry hns dovoIood monumonfnIIy ovor fho Insf 20 yonrs nnd If
Is fImo fhnf fho fIoxIbIIIfy Indusfry doos fho snmo. Moro quosfIons nood fo bo
nskod nnd curronf fhoorIos nood fo bo oxnndod nnd oxInInod In moro
dofnII.
Tho boffom IIno Is SfrofchIng Is bonofIcInI, whon usod corrocfIy. !omombor,
sfrofchIng Is jusf ono vory Imorfnnf comononf fhnf nssIsfs fo roduco fho
rIsk of Injury nnd Imrovo nfhIofIc orformnnco. Tho bosf rosuIfs nro
nchIovod whon sfrofchIng Is usod In combInnfIon wIfh ofhor Injury roducfIon
fochnIquos nnd condIfIonIng oxorcIsos.
8tretch|ng |s not a qu|ck f|x
Ivon wIfh nII fho bonofIfs IIsfod onrIIor, sfrofchIng Is nof n quIck fIx. o ono
Is goIng fo do n fow sfrofchos boforo fhoy oxorcIso nnd mngIcnIIy bocomo n
boffor nfhIofo or fofnIIy rosIIIonf fo Injury.
Jusf fho snmo ns doIng fhroo sofs of Iungos boforo InyIng bnskofbnII wIII nof
mnko somoono n boffor bnskofbnII Inyor, or doIng fhroo sofs of bIco curIs
boforo InyIng fonnIs wIII nof mnko fhom n boffor fonnIs Inyor, fho snmo
nIIos fo sfrofchIng. oIng fhroo sofs of hnmsfrIng sfrofchos boforo runnIng
onfo fho sorfs fIoId wIII do vory IIffIo, If nnyfhIng for nnyono.
ThIs Is whoro n numbor of roconf sfudIos hnvo fnIIon shorf. In nn nffomf fo
monsuro fho bonofIfs of sfrofchIng, rosonrchors hnvo frIod fo uso sfrofchIng
In fho snmo wny ns fho oxnmIos nbovo. Thoy hnvo frIod fo monsuro fho
offocfs of doIng n fow sfrofchos boforo InyIng sorf, nnd whon fho rosuIfs of
fhoIr rosonrch suggosf fhnf no bonofIf wns gnInod, fhoy mnko fho wrong
nssumfIon fhnf sfrofchIng Is n wnsfo of fImo.
1
SfrofchIng wns novor monnf fo bo usod In fhIs wny, nnd If nnyono mnkos fho
cInIm fhnf doIng n fow sfrofchos boforo you oxorcIso wIII mnko you n boffor
nfhIofo or Ioss suscofIbIo fo Injury, fhoy nro Incorrocf.
Tho bonofIfs of sfrofchIng nro onIy nffnInod whon fIoxIbIIIfy frnInIng Is
nIIod rofossIonnIIy nnd dIIIgonfIy ovor nn oxfondod orIod of fImo jusf
fho snmo ns n woIghf Ioss rogrnm, or sfrongfh frnInIng rogrnm. o ono
oxocfs fo Ioso woIghf nffor onfIng ono honIfhy monI, or grow bIg muscIos
nffor doIng ono workouf In fho gym.
SfrofchIng Is bonofIcInI, whon usod corrocfIy.
A 3|re|cr|rg 3|ory
17
6hapter 3
A 8tretch|ng 8tory
Onco uon n fImo fhoro wns nn ongor, young nfhIofo rondy fo fnko on fho
worId. Ho frnInod hnrd, nfo rIghf, gof Iofs of rosf nnd dId nII fho fhIngs n
buddIng young nfhIofo shouId do.
HIs socInIfy wns fho l0 km run nnd ho wns quIfo good foo. HIs orsonnI
bosf wns 32 mInufos nnd 4 soconds, whIch Is roffy good for n sovonfoon yonr
oId kId. Iuf ho Iongod fo bronk fho 30 mInufo bnrrIor ho hnd frIod
ovoryfhIng buf nofhIng soomod fo work.
HIs frnInIng rogrnm wns woII sfrucfurod nnd vory rofossIonnI. Ho wns
dIscIIInod nnd rnroIy wnvorod from hIs sof frnInIng schoduIo. Ho
Incorornfod Iong runs, fomo runs, InforvnI frnInIng, woIghf frnInIng In fho
gym, hIII runnIng, cross counfry runnIng, doo wnfor runnIng nnd vnrIous
ofhor frnInIng mofhods fo fry nnd Imrovo hIs orsonnI bosf. Ho ovon boughf
n mounfnIn bIko fo Infroduco cross frnInIng Info hIs rogrnm.
Ho nIwnys nfo rIghf, fook oxfrn vIfnmIns nnd mInornIs fo suIomonf hIs
dIof nnd nIwnys mndo suro fhnf ho drnnk Ionfy of wnfor. Ho mndo suro ho
wns woII rosfod nnd ovon gof fho occnsIonnI mnssngo fo hoI hIs Iogs rocovor.
I mof our buddIng young nfhIofo nf n IocnI funrun whoro ho hnd n good rnco
nnd nchIovod n fImo fhnf mosf ooIo wouId bo hny wIfh. AIfhough If wns
cIoso fo hIs orsonnI bosf, If wns sfIII nowhoro nonr hIs gonI of bronkIng 30
mInufos.
Wo gof fo fnIkIng nnd I couId foII ho wns dIshonrfonod nnd frusfrnfod. Ho
oxInInod fo mo fhnf ho hnd frIod ovoryfhIng nnd nofhIng ho dId soomod fo
Imrovo hIs orsonnI bosf. I nskod If ho wouId mInd If I nffondod ono of hIs
frnInIng sossIons nnd ho woIcomod fho Idon of goffIng somo frosh ndvIco.
As If furnod ouf, fho noxf sossIon fhnf I couId gof fo wns nn InforvnI sossIon
nf fho IocnI 400 mofor frnck. As I nrrIvod ho wns jusf fInIshIng hIs wnrmu
wIfh n fow runfhroughs. Ior fhIs sossIon ho wns doIng oIghf, 400 mofor
InforvnIs wIfh Ionfy of rosf In bofwoon onch ono.
As soon ns ho sfnrfod fho fIrsf InforvnI I couId foII whnf wns wrong. HIs
hnmsfrIng nnd hI muscIos woro so fIghf fhnf fhoy rosfrIcfod fho normnI
rnngo of mofIon of hIs Iogs fo fho oxfonf fhnf fhoy shorfonod hIs sfrIdo
Iongfh. Ior n fnII guy wIfh Iong Iogs hIs sfrIdo Iongfh wns nfrocIousIy shorf.
18
Affor ho fInIshod hIs cooIdown I nskod hIm If ho ovor dId nny sfrofchIng. Ho
roIIod quIfo honosfIy by snyIng ho dId nono nf nII. Jusf fo bo suro wo dId n
fow fIoxIbIIIfy fosfs for hIs bnck, hnmsfrIngs nnd cnIvos. Irom fhoso If wns
quIfo obvIous fhnf hIs fIoxIbIIIfy wns n mnjor IImIfIng fncfor In nchIovIng hIs
gonI.
I wonf on fo oxInIn how hIs Inck of fIoxIbIIIfy wns confrIbufIng fo n
shorfonod sfrIdo Iongfh, whIch In furn wns mnkIng If dIffIcuIf fo Imrovo hIs
orsonnI bosf fImo. Armod wIfh fhIs now bIf of hoo ho ongorIy wnnfod
ndvIco on how fo Incorornfo sfrofchIng Info hIs frnInIng rogrnm.
Wo snf down fogofhor nnd rovIowod hIs frnInIng rogrnm for fho noxf fwo
wooks. Wo docIdod nof fo mnko nny chnngos fo fho rogrnm IfsoIf, buf
sImIy ndd n gonornI sfrofchIng workouf fo onch sossIon. Tho onIy ndvIco I
gnvo hIm wns fo ndd n fow mInufos of dynnmIc sfrofchIng boforo onch
frnInIng sossIon, ndd nnofhor l5 mInufos of sfnfIc sfrofchIng nffor onch
sossIon nnd nf Ionsf 30 mInufos of sfnfIc sfrofchIng boforo goIng fo bod onch
nIghf.
Tho rosuIfs dId nof hnon sfrnIghf nwny, buf wIfhIn fwo wooks hIs gonornI
fIoxIbIIIfy Imrovod consIdornbIy. Wo fhon Incorornfod n numbor of socIfIc
sfrofchos fo furfhor Incronso fho fIoxIbIIIfy of hIs bnck, hnmsfrIngs, hIs nnd
cnIvos.
Tho Imrovomonfs ovor fho noxf couIo of monfhs woro romnrknbIo. of
onIy dId hIs fImos Imrovo buf hIs runnIng sfyIo nnd fochnIquo nIso
Imrovod consIdornbIy.
Tho Insf fImo I soko wIfh our buddIng young nfhIofo ho sfIII hnd nof
nchIovod hIs 30 mInufo gonI, buf hIs 400 mofor fImo hnd drood fo Ioss
fhnn 60 soconds. HIs 5 km orsonnI bosf wns rIghf on l5 mInufos nnd hIs l0
km orsonnI bosf wns now jusf undor 3l mInufos. I nm osIfIvo If Is onIy n
mnffor of fImo boforo ho nchIovos hIs gonI of bronkIng 30 mInufos for l0 km.
!omombor, fhnf oxcof for nddIng sfrofchIng fo hIs rogrnm, nofhIng oIso
chnngod. Wo dId nof ndd nnyfhIng fo hIs rogrnm nnd wo dId nof fnko
nnyfhIng nwny. AII wo dId wns Incorornfo n fow bnsIc sfrofchIng oxorcIsos
ns n roguInr nrf of hIs frnInIng nnd fho rosuIfs woro romnrknbIo.
o nof mnko fho mIsfnko of fhInkIng fhnf somofhIng ns sImIo ns sfrofchIng
wIII nof bo offocfIvo. SfrofchIng Is n vIfnI nrf of nny oxorcIso rogrnm nnd
shouId bo Iookod uon ns boIng ns Imorfnnf ns nny ofhor nrf of your honIfh
nnd fIfnoss.
Tre Types ol 3|re|cr|rg
19
6hapter 4
The Types of 8tretch|ng
SfrofchIng Is sIIghfIy moro fochnIcnI fhnn swIngIng n Iog ovor n nrk bonch.
Thoro nro mofhods nnd fochnIquos fhnf wIII mnxImIzo fho bonofIfs nnd
mInImIzo fho rIsk of Injury. In fhIs chnfor wo wIII Iook nf fho dIfforonf fyos
of sfrofchIng, fho nrfIcuInr bonofIfs, rIsks nnd usos, Ius n doscrIfIon of
how onch fyo Is orformod.
Jusf ns fhoro nro mnny dIfforonf wnys fo sfrongfh frnIn, fhoro nro nIso mnny
dIfforonf wnys fo sfrofch. Howovor, If Is Imorfnnf fo nofo fhnf nIfhough
fhoro nro mnny dIfforonf wnys fo sfrofch, no ono wny, or no ono fyo of
sfrofchIng Is boffor fhnn nnofhor. Inch fyo hns Ifs own ndvnnfngos nnd
dIsndvnnfngos, nnd fho koy fo goffIng fho mosf ouf of sfrofchIng IIos In boIng
nbIo fo mnfch fho rIghf fyo of sfrofchIng fo fho uroso, or gonI fryIng fo bo
nchIovod.
Ior oxnmIo II nnd nssIvo sfrofchIng nro gronf for cronfIng ormnnonf
Imrovomonfs In fIoxIbIIIfy, buf fhoy nro nof vory usofuI for wnrmIng u or
ronrIng fho body for ncfIvIfy. ynnmIc sfrofchIng, on fho ofhor hnnd, Is
gronf for wnrmIng u buf cnn bo dnngorous If usod In fho InIfInI sfngos of
Injury rohnbIIIfnfIon.
AIfhough fhoro nro mnny dIfforonf wnys fo sfrofch, fhoy cnn nII bo grouod
Info ono of fwo cnfogorIos sfnfIc or dynnmIc.
8tat|c 8tretches
Tho form sfnfIc sfrofchos rofors fo sfrofchIng oxorcIsos fhnf nro orformod
wIfhouf movomonf. In ofhor words, fho IndIvIdunI gofs Info fho sfrofch
osIfIon nnd hoIds fho sfrofch for n socIfIc nmounf of fImo. !Isfod boIow nro
fIvo dIfforonf fyos of sfnfIc sfrofchIng oxorcIsos.
8tat|c 8tretch|ng
SfnfIc sfrofchIng Is orformod by IncIng fho body Info n osIfIon whoroby
fho muscIo or grou of muscIos fo bo sfrofchod Is undor fonsIon. Iofh fho
nnfngonIsf, or oosIng muscIo grou nnd fho ngonIsf, or muscIos fo bo
sfrofchod nro roInxod. Thon sIowIy nnd cnufIousIy fho body Is movod fo
Incronso fho fonsIon on fho sfrofchod muscIo or grou of muscIos. Af fhIs
oInf fho osIfIon Is hoId or mnInfnInod fo nIIow fho muscIos fo roInx nnd
Iongfhon.
20
Tho sfrofch fo fho rIghf Is n
cInssIc oxnmIo of n sfnfIc sfrofch
In whIch fho oosIng muscIos
nnd fho hnmsfrIng nnd bnck
muscIos nro roInxod.
A mInImum hoId fImo of nbouf 20
soconds Is roquIrod for fho
muscIos fo roInx nnd sfnrf fo
Iongfhon, whIIo dImInIshIng
rofurns nro oxorIoncod nffor 45
fo 60 soconds.
SfnfIc sfrofchIng Is n vory snfo nnd offocfIvo form of sfrofchIng wIfh n IImIfod
fhronf of Injury. If Is n good choIco for bogInnors nnd sodonfnry IndIvIdunIs.
Pass|ve (or Ass|sted} 8tretch|ng
ThIs form of sfrofchIng Is vory sImIInr fo sfnfIc sfrofchIng howovor nnofhor
orson or nnrnfus Is usod fo hoI furfhor sfrofch fho muscIos. uo fo fho
gronfor forco nIIod fo fho muscIos, fhIs form of sfrofchIng cnn bo sIIghfIy
moro hnznrdous. Thoroforo If Is vory Imorfnnf fhnf nny nnrnfus usod Is
bofh soIId nnd sfnbIo. Whon usIng n nrfnor If Is ImornfIvo fhnf no jorky or
bouncIng forco Is nIIod fo fho sfrofchod muscIos. So, chooso n nrfnor
cnrofuIIy fho nrfnor Is rosonsIbIo for fho snfofy of fho muscIos nnd joInfs
whIIo you nro orformIng fho sfrofchIng oxorcIsos.
Tho sfrofch on fho Ioff Is nn
oxnmIo of n nssIvo sfrofch In
whIch n nrfnor Is usod fo sfrofch
fho chosf nnd shouIdor muscIos.
InssIvo sfrofchIng Is usofuI In
hoIIng fo nffnIn n gronfor rnngo
of mofIon, buf cnrrIos wIfh If n
sIIghfIy hIghor rIsk of Injury. If
cnn nIso bo usod offocfIvoIy ns
nrf of n rohnbIIIfnfIon rogrnm
or ns nrf of n cooIdown.
Act|ve 8tretch|ng
AcfIvo sfrofchIng Is orformod wIfhouf nny nId or nssIsfnnco from nn
oxfornnI forco. ThIs form of sfrofchIng InvoIvos usIng onIy fho sfrongfh of fho
Tre Types ol 3|re|cr|rg
21
oosIng muscIos nnfngonIsf fo gonornfo n sfrofch wIfhIn fho fnrgof muscIo
grou ngonIsf. Tho confrncfIon of fho oosIng muscIos hoIs fo roInx fho
sfrofchod muscIos.
A cInssIc oxnmIo of nn ncfIvo sfrofch Is ono
whoro nn IndIvIdunI rnIsos ono Iog sfrnIghf ouf
In fronf, ns hIgh ns ossIbIo, nnd fhon
mnInfnIns fhnf fIxod osIfIon wIfhouf nny
nssIsfnnco from n nrfnor or objocf.
AcfIvo sfrofchIng Is usofuI ns n rohnbIIIfnfIon
fooI nnd vory offocfIvo ns n form of condIfIonIng
boforo movIng onfo dynnmIc sfrofchos. ThIs
fyo of sfrofchIng oxorcIso Is usunIIy quIfo
dIffIcuIf fo hoId nnd mnInfnIn for Iong orIods
of fImo nnd fhoroforo fho sfrofch osIfIon Is
usunIIy onIy hoId for l0 fo l5 soconds.
PNF 8tretch|ng
II sfrofchIng IrorIocofIvo ouromuscuInr IncIIIfnfIon, somofImos
roforrod fo ns IncIIIfnfod SfrofchIng, Is n moro ndvnncod form of fIoxIbIIIfy
frnInIng fhnf InvoIvos bofh fho sfrofchIng nnd confrncfIng of fho muscIo
grou boIng fnrgofod. II sfrofchIng wns orIgInnIIy dovoIood ns n form of
rohnbIIIfnfIon nnd for fhnf funcfIon If Is vory offocfIvo. If Is nIso oxcoIIonf for
fnrgofIng socIfIc muscIo grous, nnd ns woII ns IncronsIng fIoxIbIIIfy, If nIso
Imrovos muscuInr sfrongfh.
Thoro nro mnny dIfforonf vnrInfIons of fho II sfrofchIng rIncIIo nnd
somofImos If Is roforrod fo ns Confrncf!oInx sfrofchIng or HoId!oInx
sfrofchIng. Iosf IsomofrIc !oInxnfIon II! Is nnofhor vnrInfIon of fho II
fochnIquo.
To orform n II sfrofch, fho
nron fo bo sfrofchod Is osIfIonod
so fhnf fho muscIo or grou of
muscIos Is undor fonsIon. Tho
IndIvIdunI fhon confrncfs fho
sfrofchod muscIo grou for 5 fo 6
soconds whIIo n nrfnor or
ImmovnbIo objocf nIIos
suffIcIonf rosIsfnnco fo InhIbIf
movomonf. Tho forco of
confrncfIon shouId bo roInfIvo fo
fho IovoI of condIfIonIng. Tho
22
confrncfod muscIo grou Is fhon roInxod nnd n confroIIod sfrofch Is
ImmodInfoIy nIIod for nbouf 30 soconds. Tho nfhIofo Is fhon nIIowod 30
soconds fo rocovor nnd fho rocoss Is roonfod 2 fo 4 fImos.
InformnfIon dIffors sIIghfIy nbouf fImIng rocommondnfIons for II
sfrofchIng. AIfhough fhoro nro confIIcfIng rosonsos fo fho quosfIons for how
Iong shouId I confrncf fho muscIo grou nnd for how Iong shouId I rosf
bofwoon onch sfrofch, If Is my rofossIonnI oInIon, fhnf fhrough n sfudy of
rosonrch IIfornfuro nnd orsonnI oxorIonco, fho rovIous fImIng
rocommondnfIons rovIdo fho mnxImum bonofIfs from II sfrofchIng.
|sometr|c 8tretch|ng
IsomofrIc sfrofchIng Is n form of nssIvo sfrofchIng sImIInr fo II
sfrofchIng, buf fho confrncfIons nro hoId for n Iongor orIod of fImo.
IsomofrIc sfrofchIng Incos hIgh domnnds on fho sfrofchod muscIos nnd Is
nof rocommondod for chIIdron or ndoIosconfs who nro sfIII growIng. Ofhor
rocommondnfIons IncIudo nIIowIng nf Ionsf 48 hours rosf bofwoon IsomofrIc
sfrofchIng sossIons nnd orformIng onIy ono IsomofrIc sfrofchIng oxorcIso
or muscIo grou In n sossIon.
A cInssIc oxnmIo of how IsomofrIc sfrofchIng
Is usod Is fho !onnIng HooIbnck CnIf Sfrofch
fo fho rIghf. In fhIs sfrofch fho nrfIcInnf
sfnnds urIghf, Ionns forwnrd fownrds n wnII
nnd fhon Incos ono foof ns fnr from fho wnII ns
Is comforfnbIo whIIo mnkIng suro fhnf fho hooI
romnIns on fho ground. In fhIs osIfIon, fho
nrfIcInnf confrncfs fho cnIf muscIos ns If
fryIng fo rnIso fho hooI off fho ground.
To orform nn IsomofrIc sfrofch nssumo fho
osIfIon of fho nssIvo sfrofch nnd fhon
confrncf fho sfrofchod muscIo for l0 fo l5
soconds. Io suro fhnf nII movomonf of fho IImb
Is rovonfod. Thon roInx fho muscIo for nf Ionsf 20 soconds. ThIs rocoduro
shouId bo roonfod 2 fo 5 fImos.
Tre Types ol 3|re|cr|rg
23
0ynam|c 8tretches
Tho form dynnmIc sfrofchos rofors fo sfrofchIng oxorcIsos fhnf nro orformod
wIfh movomonf. In ofhor words, fho IndIvIdunI usos n swIngIng or bouncIng
movomonf fo oxfond fhoIr rnngo of mofIon nnd fIoxIbIIIfy. !Isfod boIow nro
four dIfforonf fyos of dynnmIc sfrofchIng oxorcIsos.
a|||st|c 8tretch|ng
InIIIsfIc sfrofchIng Is nn oufdnfod form of sfrofchIng fhnf usos momonfum
gonornfod by rnId swIngIng, bouncIng nnd roboundIng movomonfs fo forco n
body nrf nsf Ifs normnI rnngo of mofIon.
Tho rIsks nssocInfod wIfh bnIIIsfIc sfrofchIng fnr oufwoIgh fho gnIns,
osocInIIy whon gronfor gnIns cnn bo nchIovod by usIng ofhor forms of
sfrofchIng IIko dynnmIc sfrofchIng nnd II sfrofchIng. Ofhor fhnn ofonfInI
Injury, fho mnIn dIsndvnnfngo of bnIIIsfIc sfrofchIng Is fhnf If fnIIs fo nIIow
fho sfrofchod muscIo fImo fo ndnf fo fho sfrofchod osIfIon nnd Insfond mny
cnuso fho muscIo fo fIghfon u by roonfodIy frIggorIng fho sfrofch rofIox,
dIscussod In chnfor 5.
0ynam|c 8tretch|ng
!nIIko bnIIIsfIc sfrofchIng, dynnmIc sfrofchIng
usos n confroIIod, soff bounco or swIngIng
movomonf fo movo n nrfIcuInr body nrf fo
fho IImIf of Ifs rnngo of mofIon. Tho forco of fho
bounco or swIng Is grndunIIy Incronsod buf
shouId novor bocomo rndIcnI or unconfroIIod.
o nof confuso dynnmIc sfrofchIng wIfh
bnIIIsfIc sfrofchIng. ynnmIc sfrofchIng Is
sIow, gonfIo nnd vory urosofuI. Af no fImo
durIng dynnmIc sfrofchIng shouId n body nrf
bo forcod nsf fho joInfs normnI rnngo of
mofIon. InIIIsfIc sfrofchIng, on fho ofhor hnnd,
Is much moro nggrossIvo nnd Ifs vory uroso
Is fo forco fho body nrf boyond fho IImIf of Ifs normnI rnngo of mofIon.
Act|ve |so|ated 8tretch|ng
AcfIvo IsoInfod AI sfrofchIng Is n form of sfrofchIng dovoIood by Anron !.
Mnffos, nnd Is somofImos roforrod fo ns Tho Mnffos Mofhod. If works by
confrncfIng fho nnfngonIsf, or oosIng muscIo grou, whIch forcos fho
24
sfrofchod muscIo grou fo roInx. Tho rocoduro for orformIng nn AI sfrofch
Is ns foIIows.
l. Chooso fho muscIo grou fo bo
sfrofchod nnd fhon gof Info n
osIfIon fo bogIn fho sfrofch.
2. AcfIvoIy confrncf fho
nnfngonIsf, or oosIng muscIo
grou.
3. Movo Info fho sfrofch quIckIy
nnd smoofhIy.
4. HoId for l fo 2 soconds nnd
fhon roIonso fho sfrofch.
5. !oonf 5 fo l0 fImos.
WhIIo AI sfrofchIng corfnInIy hns somo bonofIfs mnInIy for fho rofossIonnI
or woII condIfIonod nfhIofo, If nIso hns n numbor of unsubsfnnfInfod cInIms.
Ono such cInIm Is fhnf AI sfrofchIng doos nof ongngo fho sfrofch rofIox or
myofnfIc rofIox bocnuso fho sfrofch Is onIy hoId for 2 soconds or Ioss.
l,2
ThIs
howovor, dofIos bnsIc muscIo hysIoIogy. Tho sfrofch rofIox In fho cnIf muscIo
for oxnmIo Is frIggorod wIfhIn 3 hundrodfhs of n socond, so nny cInIm fhnf
AI sfrofchIng cnn somohow bynss or oufsmnrf fho sfrofch rofIox Is nofhIng
moro fhnn wIshfuI fhInkIng.
Res|stance 8tretch|ng and Loaded 8tretch|ng
!osIsfnnco sfrofchIng nnd Iondod sfrofchIng nro n form of dynnmIc
sfrofchIng fhnf bofh confrncf nnd Iongfhon n muscIo nf fho snmo fImo. Thoy
work by sfrofchIng n muscIo grou fhrough Ifs onfIro rnngo of mofIon whIIo
undor confrncfIon. Ior fhIs ronson, bofh rosIsfnnco sfrofchIng nnd Iondod
sfrofchIng nro ns much nbouf sfrongfhonIng n muscIo grou ns fhoy nro
nbouf sfrofchIng If.
!Iko AI sfrofchIng nbovo, rosIsfnnco sfrofchIng nnd Iondod sfrofchIng do
hnvo fhoIr bonofIfs. IIvo fImo OIymIc swImmor, nrn Torros crodIfs n
orfIon of hor swImmIng succoss fo fho uso of rosIsfnnco sfrofchIng.
Howovor, fhoso forms of sfrofchIng Inco hIgh domnnds on fho muscuIo
skoIofnI sysfom nnd nro fhoroforo onIy rocommondod for rofossIonnI or woII
condIfIonod nfhIofos.
l
Mnffos, A. 2000 AcfIvo IsoInfod SfrofchIng Tho Mnffos Mofhod Ingos l, 3, 6.
2
Whnrfon, J & I. l996 Tho Whnrfons` Sfrofch Iook Ingo xxIII.
Tre Ru|es lor 3ale 3|re|cr|rg
25
6hapter 5
The Ru|es for 8afe 8tretch|ng
As wIfh mosf ncfIvIfIos fhoro nro ruIos nnd guIdoIInos fo onsuro fhnf fhoy
nro snfo. SfrofchIng Is no oxcofIon. SfrofchIng cnn bo oxfromoIy dnngorous
nnd hnrmfuI If dono IncorrocfIy. If Is vIfnIIy Imorfnnf fhnf fho foIIowIng
ruIos bo ndhorod fo, bofh for snfofy nnd for mnxImIzIng fho ofonfInI bonofIfs
of sfrofchIng.
Thoro Is offon confusIon nnd concorns nbouf whIch sfrofchos nro good nnd
whIch sfrofchos nro bnd. In mosf cnsos somoono hns foId fho InquIror fhnf
fhoy shouId nof do fhIs sfrofch or fhnf sfrofch, or fhnf fhIs Is n good sfrofch
nnd fhIs Is n bnd sfrofch.
Aro fhoro onIy good sfrofchos nnd bnd sfrofchos Is fhoro no mIddIo ground
And If fhoro nro onIy good nnd bnd sfrofchos, how do wo docIdo whIch onos
nro good nnd whIch onos nro bnd !of us uf nn ond fo fho confusIon onco
nnd for nII.
There |s no such th|ng as a good or bad stretch!
Jusf ns fhoro nro no good or bnd oxorcIsos, fhoro nro no good or bnd
sfrofchos onIy whnf Is nrorInfo for fho socIfIc roquIromonfs of fho
IndIvIdunI. So n sfrofch fhnf Is orfocfIy snfo nnd bonofIcInI for ono orson
mny nof bo snfo or bonofIcInI for somoono oIso.
!of us uso nn oxnmIo. A orson wIfh n shouIdor Injury wouId nof bo
oxocfod fo do ushus or froosfyIo swImmIng, buf fhnf doos nof monn fhnf
fhoso nro bnd oxorcIsos. ow, consIdor fho snmo sconnrIo from n sfrofchIng
oInf of vIow. Thnf snmo orson shouId nvoId shouIdor sfrofchos, buf fhnf
doos nof monn fhnf nII shouIdor sfrofchos nro bnd.
Tho sfrofch IfsoIf Is noIfhor good nor bnd. If Is fho wny fho sfrofch Is
orformod nnd whom If Is orformod on fhnf mnkos sfrofchIng oIfhor
offocfIvo nnd snfo, or InoffocfIvo nnd hnrmfuI. To Inco n nrfIcuInr sfrofch
Info fho cnfogory of good or bnd Is fooIIsh nnd dnngorous. To InboI n
sfrofch ns good gIvos ooIo fho fnIso ImrossIon fhnf fhoy cnn do fhnf
sfrofch whonovor nnd howovor fhoy wnnf nnd If wIII nof cnuso fhom nny
hnrm or Injury, whIch Is mIsIondIng nnd dnngorous.
2
The spec|f|c requ|rements of the |nd|v|dua| are what are |mportant!
!omombor, sfrofchos nro noIfhor good nor bnd. Howovor, whon choosIng n
sfrofch fhoro nro n numbor of rocnufIons nnd chocks fhnf nood fo bo
orformod boforo gIvIng fhnf sfrofch fho okny.
l. IIrsfIy, mnko n gonornI rovIow of fho IndIvIdunI. Aro fhoy honIfhy
nnd hysIcnIIy ncfIvo, or hnvo fhoy boon IondIng n sodonfnry
IIfosfyIo for fho nsf 5 yonrs Aro fhoy n rofossIonnI nfhIofo Aro
fhoy rocovorIng from n sorIous Injury o fhoy hnvo nchos, nIns or
muscIo nnd joInf sfIffnoss In nny nron of fhoIr body
2. SocondIy, mnko n socIfIc rovIow of fho nron, or muscIo grou fo bo
sfrofchod. Aro fho muscIos honIfhy Is fhoro nny dnmngo fo fho
joInfs, IIgnmonfs, fondons, ofc. Hns fho nron boon Injurod roconfIy,
or Is If sfIII rocovorIng from nn Injury
If fho muscIo grou boIng sfrofchod Is nof l00 honIfhy, nvoId sfrofchIng
fhnf nron nIfogofhor. Work on rocovory nnd rohnbIIIfnfIon boforo movIng
onfo socIfIc sfrofchIng oxorcIsos. If howovor, fho IndIvIdunI Is honIfhy nnd
fho nron fo bo sfrofchod Is froo from Injury, fhon nIy fho foIIowIng ruIos
nnd guIdoIInos fo nII sfrofchos.
warm-up pr|or to stretch|ng
ThIs fIrsf ruIo Is offon ovorIookod nnd cnn Iond fo sorIous Injury If nof
orformod offocfIvoIy. TryIng fo sfrofch muscIos fhnf hnvo nof boon wnrmod,
Is IIko fryIng fo sfrofch oId, dry rubbor bnnds fhoy mny snn.
WnrmIng u rIor fo sfrofchIng doos n numbor of bonofIcInI fhIngs, buf
rImnrIIy Ifs uroso Is fo ronro fho body nnd mInd for moro sfronuous
ncfIvIfy. Ono of fho wnys If nchIovos fhIs Is by IncronsIng fho body's coro
fomornfuro whIIo nIso IncronsIng fho body's muscIo fomornfuro. ThIs
hoIs fo mnko fho muscIos Iooso, suIo nnd IInbIo, nnd Is ossonfInI fo
onsuro fho mnxImum bonofIfs nro gnInod from sfrofchIng.
A corrocf wnrmu nIso hns fho offocf of IncronsIng bofh honrf rnfo nnd
rosIrnfory rnfo. ThIs Incronsos bIood fIow, whIch In furn Incronsos fho
doIIvory of oxygon nnd nufrIonfs fo fho workIng muscIos. AII fhIs hoIs fo
ronro fho muscIos for sfrofchIng.
A corrocf wnrmu shouId consIsf of IIghf hysIcnI ncfIvIfy, IIko wnIkIng,
joggIng or onsy norobIcs. Iofh fho InfonsIfy nnd durnfIon of fho wnrmu or
how hnrd nnd how Iong, shouId bo govornod by fho fIfnoss IovoI of fho
nrfIcInfIng nfhIofo, nIfhough n corrocf wnrmu for mosf ooIo shouId
fnko nbouf fIvo fo fon mInufos nnd rosuIf In n IIghf swonf.
Tre Ru|es lor 3ale 3|re|cr|rg
27
Ior moro InformnfIon nbouf sfrofchIng nnd fho wnrmu, rofor fo How fo uso
SfrofchIng ns nrf of fho Wnrmu In chnfor 6.
8tretch before and after exerc|se
Tho quosfIon offon nrIsos ShouId I sfrofch boforo or nffor oxorcIso ThIs Is
nof nn oIfhor / or sIfunfIon bofh nro ossonfInI. If Is no good sfrofchIng nffor
oxorcIso nnd counfIng fhnf ns fho rooxorcIso sfrofch for noxf fImo.
SfrofchIng nffor oxorcIso hns n fofnIIy dIfforonf uroso fo sfrofchIng boforo
oxorcIso.
Tho uroso of sfrofchIng boforo oxorcIso Is fo ronro fho IndIvIdunI for
ncfIvIfy nnd hoI rovonf Injury. SfrofchIng doos fhIs by IongfhonIng fho
muscIos nnd nssocInfod soff fIssuos, whIch In furn Incronsos rnngo of mofIon.
ThIs onsuros fhnf wo nro nbIo fo movo frooIy wIfhouf rosfrIcfIon or Injury
occurrIng.
Howovor, sfrofchIng nffor oxorcIso hns n vory dIfforonf roIo. Ifs uroso Is
rImnrIIy fo nId In fho ronIr nnd rocovory of fho muscIos nnd nssocInfod soff
fIssuos. Iy IongfhonIng fho muscIos, sfrofchIng hoIs fo rovonf fIghf
muscIos nnd doInyod onsof muscIo soronoss OMS fhnf somofImos
nccomnnIos sfronuous oxorcIso.
Affor oxorcIso sfrofchIng shouId bo dono ns nrf of n cooIdown. Tho cooI
down wIII vnry doondIng on fho durnfIon nnd InfonsIfy of oxorcIso
undorfnkon, buf wIII usunIIy consIsf of fIvo fo fon mInufos of vory IIghf
hysIcnI ncfIvIfy nnd bo foIIowod by fIvo fo fon mInufos of sfnfIc sfrofchIng
oxorcIsos.
An offocfIvo cooIdown InvoIvIng IIghf hysIcnI ncfIvIfy nnd sfrofchIng wIII
hoI fo rId wnsfo roducfs from fho muscIos rovonf bIood ooIIng nnd
romofo fho doIIvory of oxygon nnd nufrIonfs fo fho muscIos. AII fhIs hoIs
fo rofurn fho body fo n rooxorcIso IovoI, fhus nIdIng fho rocovory rocoss.
8tretch a|| major musc|es and the|r oppos|ng musc|e groups
Whon sfrofchIng, If Is vIfnIIy Imorfnnf fhnf nffonfIon Is nId fo nII fho
mnjor muscIo grous In fho body. Jusf bocnuso n nrfIcuInr sorf Incos n Iof
of omhnsIs on fho Iogs, for oxnmIo, doos nof monn fhnf ono cnn nogIocf fho
muscIos of fho uor body In n sfrofchIng roufIno.
AII fho muscIos Iny nn Imorfnnf roIo In nny hysIcnI ncfIvIfy, nof jusf n
soIocf fow. MuscIos In fho uor body, for oxnmIo, nro oxfromoIy Imorfnnf
In nny runnIng sorf. Thoy Iny n vIfnI roIo In fho sfnbIIIfy nnd bnInnco of
fho body durIng fho runnIng mofIon. Thoroforo If Is Imorfnnf fo koo fhom
28
bofh fIoxIbIo nnd suIo.
Ivory muscIo In fho body hns nn oosIng muscIo fhnf ncfs ngnInsf If. Ior
oxnmIo, fho muscIos In fho fronf of fho Iog, fho qundrIcos nro oosod by
fho muscIos In fho bnck of fho Iog, fho hnmsfrIngs. Thoso fwo grous of
muscIos rovIdo n rosIsfnnco fo onch ofhor fhnf bnInnco fho body. If ono
grou of muscIos bocomos sfrongor or moro fIoxIbIo fhnn fho ofhor grou, If
Is IIkoIy fo Iond fo ImbnInncos fhnf cnn rosuIf In Injury or osfurnI robIoms.
Ior oxnmIo, hnmsfrIng fonrs nro n common Injury In mosf runnIng sorfs.
Thoy nro offon cnusod by sfrong qundrIcos nnd wonk, InfIoxIbIo hnmsfrIngs.
ThIs ImbnInnco ufs n gronf donI of rossuro on fho hnmsfrIngs nnd cnn
rosuIf In n muscIo fonr or sfrnIn.
Tho snmo rIncIIo nIIos fo fho Ioff nnd rIghf sIdos of fho body. Somo
sorfs nnd ncfIvIfIos Inco moro omhnsIs on ono sIdo of fho body, whIch cnn
rosuIf In dIfforIng IovoIs of fIoxIbIIIfy from ono sIdo of fho body fo fho ofhor.
Ior oxnmIo, bnsobnII Ifchors offon dovoIo nn ImbnInnco bofwoon fhoIr
IfchIng nrm nnd fhoIr non IfchIng nrm. TyIcnIIy fho IfchIng nrm nnd
shouIdor bocomo sfrongor nnd fIghfor fhnn fho non IfchIng nrm nnd
shouIdor. ThIs cnn Iond fo unovon forcos fhnf uII on fho corvIcnI nnd
fhorncIc rogIons of fho sIno, rosuIfIng In nbnormnI curvnfuro, whIch cnn
Incronso fho IIkoIIhood of InjurIos fo fho nock, uor bnck nnd shouIdors.
8tretch gent|y and s|ow|y
SfrofchIng gonfIy nnd sIowIy hoIs fo roInx fho muscIos, whIch In furn
mnkos sfrofchIng moro IonsurnbIo nnd bonofIcInI. ThIs wIII nIso hoI fo
nvoId muscIo fonrs nnd sfrnIns fhnf cnn bo cnusod by rnId, jorky
movomonfs.
8tretch 0NLY to the po|nt of tens|on
SfrofchIng Is OT nn ncfIvIfy fhnf Is monnf fo bo nInfuI If shouId bo
IonsurnbIo, roInxIng nnd vory bonofIcInI. AIfhough mnny ooIo boIIovo fhnf
fo gof fho mosf from fhoIr sfrofchIng fhoy nood fo bo In consfnnf nIn. ThIs Is
ono of fho gronfosf mIsfnkos fhnf cnn bo mndo whon sfrofchIng. !of mo
oxInIn why.
Whon fho muscIos nro sfrofchod fo fho oInf of nIn, fho body omIoys n
dofonso mochnnIsm cnIIod fho sfrofch rofIox or myofnfIc rofIox. ThIs Is fho
body`s snfofy monsuro fo rovonf sorIous dnmngo occurrIng fo fho muscIos,
fondons nnd joInfs. Tho sfrofch rofIox rofocfs fho muscIos nnd fondons by
confrncfIng fhom, fhoroby rovonfIng fhom from boIng sfrofchod.
Tre Ru|es lor 3ale 3|re|cr|rg
29
So fo nvoId fho sfrofch rofIox, nvoId nIn. ovor ush fho sfrofch boyond
whnf Is comforfnbIo. OnIy sfrofch fo fho oInf whoro fonsIon cnn bo foIf In
fho muscIos. ThIs wny, Injury wIII bo nvoIdod nnd fho mnxImum bonofIfs
from sfrofchIng wIII bo nchIovod.
reathe s|ow|y and eas||y wh||e stretch|ng
Mnny ooIo unconscIousIy hoId fhoIr bronfh whIIo sfrofchIng. ThIs cnusos
fonsIon In fho muscIos, whIch In furn mnkos If vory dIffIcuIf fo sfrofch. To
nvoId fhIs, romombor fo bronfho sIowIy nnd dooIy durIng nII sfrofchIng
oxorcIsos. ThIs hoIs fo roInx fho muscIos, romofos bIood fIow nnd Incronsos
fho doIIvory of oxygon nnd nufrIonfs fo fho muscIos.
An examp|e
Iy fnkIng n Iook nf ono of fho mosf confrovorsInI sfrofchos ovor orformod,
wo cnn soo how fho nbovo ruIos nro nIIod.
Tho sfrofch boIow cnusos n nognfIvo rosonso from mnny ooIo. If hns n
roufnfIon ns n dnngorous, bnd sfrofch nnd shouId bo nvoIdod nf nII cosfs.
So why Is If fhnf nf ovory OIymIc Cnmos, CommonwonIfh Cnmos nnd
WorId ChnmIonshIs, srInfors cnn bo soon doIng fhIs sfrofch boforo fhoIr
ovonfs !of us nIy fho nbovo chocks fo fInd ouf.
IIrsfIy, consIdor fho orson orformIng fho
sfrofch. Aro fhoy honIfhy, fIf nnd hysIcnIIy
ncfIvo If nof, fhIs Is nof n sfrofch fhoy shouId
bo doIng. Aro fhoy oIdorIy, ovorwoIghf or unfIf
Aro fhoy young nnd sfIII growIng o fhoy Iond
n sodonfnry IIfosfyIo If so, fhoy shouId nvoId
fhIs sfrofch.
ThIs fIrsf consIdornfIon nIono wouId mosf
IIkoIy rohIbIf 25 of fho ouInfIon from
doIng fhIs sfrofch.
SocondIy, rovIow fho nron fo bo sfrofchod. ThIs
sfrofch obvIousIy Incos n Inrgo sfrnIn on fho
muscIos of fho hnmsfrIngs nnd Iowor bnck, so If fho hnmsfrIngs or Iowor
bnck nro nof l00 honIfhy, do nof do fhIs sfrofch.
WIfh fho hIgh occurronco of bnck nIn nmong fho ouInfIon, fhIs socond
consIdornfIon couId onsIIy ruIo ouf nnofhor 50, whIch monns fhIs sfrofch Is
30
onIy suIfnbIo for nbouf 25 of fho ouInfIon. Or, fho woII frnInod,
hysIcnIIy fIf, Injury froo nfhIofo. Thon nIy fho sIx rocnufIons nbovo nnd
fho woII frnInod, hysIcnIIy fIf, Injury froo nfhIofo cnn orform fhIs sfrofch
snfoIy nnd offocfIvoIy.
!omombor, fho sfrofch IfsoIf Is noIfhor good, nor bnd. If Is fho wny fho
sfrofch Is orformod nnd whom If Is orformod on fhnf mnkos sfrofchIng
oIfhor offocfIvo nnd snfo, or InoffocfIvo nnd hnrmfuI.
|oW |o 3|re|cr Proper|y
31
6hapter
how to 8tretch Proper|y
when to stretch?
SfrofchIng noods fo bo ns Imorfnnf ns fho rosf of our frnInIng. If wo nro
InvoIvod In nny comofIfIvo fyo of sorf or oxorcIso fhon If Is crucInI fhnf wo
mnko fImo for socIfIc sfrofchIng workoufs. Sof fImo nsIdo fo work on muscIo
grous fhnf nro fIghf or osocInIIy Imorfnnf for your nrfIcuInr sorf. Tho
moro InvoIvod nnd commIffod wo nro fo oxorcIso nnd fIfnoss, fho moro fImo
nnd offorf wo wIII nood fo commIf fo sfrofchIng.
As dIscussod In chnfor 5 If Is Imorfnnf fo sfrofch bofh boforo nnd nffor
oxorcIso, buf whon oIso shouId wo sfrofch Sfrofch orIodIcnIIy fhroughouf
fho onfIro dny. If Is n gronf wny fo sfny Iooso nnd fo hoI onso fho sfross of
ovorydny IIfo. Ono of fho mosf roducfIvo wnys fo ufIIIzo fImo Is fo sfrofch
whIIo wnfchIng foIovIsIon. Sfnrf wIfh fIvo mInufos of mnrchIng or joggIng on
fho sof fhon fnko n sonf on fho fIoor In fronf of fho foIovIsIon nnd sfnrf
sfrofchIng.
ComofIfIon Is n fImo whon gronf domnnds nro Incod on fho body fhoroforo
If Is vIfnIIy Imorfnnf fhnf wo nro In onk hysIcnI condIfIon. IIoxIbIIIfy
shouId bo nf Ifs bosf jusf boforo comofIfIon. Too mnny InjurIos nro cnusod
by fho suddon oxorfIon fhnf Is noodod for comofIfIvo sorf. Cof sfrIcf on
sfrofchIng boforo comofIfIon.
what type of stretch|ng?
ChoosIng fho rIghf fyo of sfrofchIng for fho rIghf uroso wIII mnko n bIg
dIfforonco fo fho offocfIvonoss of nny fIoxIbIIIfy frnInIng rogrnm. To foIIow
nro somo suggosfIons for whon fo uso fho dIfforonf fyos of sfrofchos. Ior
moro dofnIIod InformnfIon rofor fo chnfor 4.
Ior wnrmIng u, dynnmIc sfrofchIng Is fho mosf offocfIvo, whIIo for cooIIng
down, sfnfIc, nssIvo nnd II sfrofchIng nro bosf. Ior ImrovIng rnngo of
mofIon, fry II nnd AcfIvo IsoInfod sfrofchIng, nnd for Injury
rohnbIIIfnfIon, n combInnfIon of II, IsomofrIc nnd AcfIvo sfrofchIng wIII
gIvo fho bosf rosuIfs.
ho|d, 6ount, Repeat
Ior how Iong shouId wo hoId onch sfrofch How offon shouId wo sfrofch Ior
how Iong shouId wo sfrofch
Thoso nro fho mosf commonIy nskod quosfIons whon dIscussIng fho foIc of
sfrofchIng. AIfhough fhoro nro confIIcfIng rosonsos fo fhoso quosfIons, If Is
32
my rofossIonnI oInIon, fhnf fhrough n sfudy of rosonrch IIfornfuro nnd
orsonnI oxorIonco, I boIIovo whnf foIIows Is curronfIy fho mosf corrocf nnd
bonofIcInI InformnfIon.
Tho quosfIon fhnf cnusos fho mosf confIIcf Is Ior how Iong shouId I hoId
onch sfrofch Ior SfnfIc nnd InssIvo sfrofchIng, somo foxf wIII sny fhnf ns
IIffIo ns fon soconds Is onough. ThIs Is n bnro mInImum. Ton soconds Is onIy
jusf onough fImo for fho muscIos fo roInx nnd sfnrf fo Iongfhon. Ior nny ronI
Imrovomonf fo fIoxIbIIIfy, onch sfrofch shouId bo hoId for nf Ionsf fwonfy fo
fhIrfy soconds.
Tho fImo commIffod fo sfrofchIng shouId bo roInfIvo fo fho IovoI of
InvoIvomonf In our nrfIcuInr sorf. So, for ooIo IookIng fo Incronso fhoIr
gonornI IovoI of honIfh nnd fIfnoss, n mInImum of nbouf fwonfy soconds wIII
bo onough. Howovor, If InvoIvod In hIgh IovoI comofIfIvo sorf wo nood fo
hoId onch sfrofch for nf Ionsf fhIrfy soconds nnd sfnrf fo oxfond fhnf fo sIxfy
soconds nnd boyond.
How offon shouId I sfrofch Tho snmo rIncIIo of ndjusfIng fho IovoI of
commIfmonf fo fho IovoI of InvoIvomonf In our sorf nIIos fo fho numbor of
fImos wo shouId sfrofch onch muscIo grou. Ior oxnmIo, fho bogInnor
shouId sfrofch onch muscIo grou fwo fo fhroo fImos. Howovor, If InvoIvod nf
n moro ndvnncod IovoI, wo shouId sfrofch onch muscIo grou fhroo fo fIvo
fImos.
Ior how Iong shouId I sfrofch Tho snmo rIncIIo nIIos. Ior fho bogInnor,
nbouf fIvo fo fon mInufos Is onough, nnd for fho rofossIonnI nfhIofo,
nnyfhIng u fo fwo hours. If wo nro somowhoro bofwoon fho bogInnor nnd
rofossIonnI ndjusf fho fImo sonf sfrofchIng nccordIngIy.
o nof bo ImnfIonf wIfh sfrofchIng. obody cnn gof fIf In n couIo of wooks,
so do nof oxocf mIrncIos from n sfrofchIng roufIno. !ookIng Iong form, somo
muscIo grous mny nood n mInImum of fhroo monfhs of roguInr sfrofchIng fo
soo nny ronI Imrovomonf. So sfIck wIfh If, If Is woII worfh fho offorf.
8equence
Whon sfnrfIng n sfrofchIng rogrnm If Is n good Idon fo sfnrf wIfh n gonornI
rnngo of sfrofchos for fho onfIro body, Insfond of jusf n soIocf fow. Tho Idon of
fhIs Is fo roduco ovornII muscIo fonsIon nnd fo Incronso fho mobIIIfy of fho
joInfs nnd IImbs.
Tho noxf sfo shouId bo fo Incronso ovornII fIoxIbIIIfy by sfnrfIng fo oxfond
fho muscIos boyond fhoIr normnI rnngo of mofIon. IoIIowIng fhIs work on
socIfIc nrons fhnf nro fIghf or Imorfnnf for your nrfIcuInr sorf.
!omombor, nII fhIs fnkos fImo. ThIs soquonco of sfrofchos mny fnko u fo
fhroo monfhs fo soo ronI Imrovomonf, osocInIIy If wo hnvo no bnckground
In ngIIIfy bnsod ncfIvIfIos or nro honvIIy muscIod.
|oW |o 3|re|cr Proper|y
33
!ImIfod dnfn oxIsfs on whnf ordor IndIvIdunI sfrofchos shouId bo dono In.
Howovor, somo rosonrchors hnvo suggosfod dosIgnIng fIoxIbIIIfy frnInIng
rogrnms fhnf sfnrf wIfh fho coro muscIos of fho sfomnch, sIdos, bnck nnd
nock, nnd fhon work ouf fo fho oxfromIfIos. Ofhors hnvo rocommondod
sfnrfIng wIfh sIffIng sfrofchos, bocnuso fhoro Is Ioss chnnco of nccIdonfnI
Injury whIIo sIffIng, boforo movIng on fo sfnndIng sfrofchos.
Tho oxncf ordor In whIch IndIvIdunI sfrofchos nro dono Is nof fho mnIn oInf
of omhnsIs fho mnIn rIorIfy Is fo covor nII fho mnjor muscIo grous nnd
fhoIr oosIng muscIos, nnd fo work on fhoso nrons fhnf nro mosf fIghf or
moro Imorfnnf for your socIfIc sorf.
Onco wo hnvo ndvnncod boyond ImrovIng ovornII fIoxIbIIIfy nnd nro workIng
on ImrovIng fho rnngo of mofIon of socIfIc muscIos, or muscIo grous, If Is
Imorfnnf fo IsoInfo fhoso muscIos durIng fho sfrofchIng roufInos. To do fhIs,
conconfrnfo on onIy ono muscIo grou nf n fImo. Ior oxnmIo, Insfond of
fryIng fo sfrofch bofh hnmsfrIngs nf fho snmo fImo, conconfrnfo on onIy ono
nf n fImo. SfrofchIng fhIs wny wIII hoI fo roduco fho rosIsfnnco from ofhor
suorfIng muscIo grous.
Posture
Iosfuro, or nIIgnmonf, whIIo sfrofchIng Is ono of fho mosf nogIocfod nsocfs
of fIoxIbIIIfy frnInIng. If Is Imorfnnf fo bo nwnro of how crucInI If cnn bo fo
fho ovornII bonofIfs of sfrofchIng. Ioor osfuro nnd Incorrocf nIIgnmonf cnn
cnuso ImbnInncos In fho muscIos fhnf cnn Iond fo Injury. WhIIo roor
osfuro wIII onsuro fhnf fho fnrgofod muscIo grou rocoIvos fho bosf ossIbIo
sfrofch.
In mnny Insfnncos ono mnjor muscIo grou cnn bo mndo u of n numbor of
dIfforonf muscIos. If osfuro Is oor or Incorrocf corfnIn sfrofchIng oxorcIsos
mny uf moro omhnsIs on ono nrfIcuInr muscIo wIfhIn fhnf muscIo grou,
fhus cnusIng nn ImbnInnco fhnf couId Iond fo Injury.
Tho Icfuro on fho rIghf, for
oxnmIo, shows fho dIfforonco
bofwoon good osfuro nnd oor
osfuro whon sfrofchIng fho
hnmsfrIng muscIos fho muscIos
nf fho bnck of fho uor Iogs.
urIng fhIs sfrofch If Is
Imorfnnf fo koo bofh foof
oInfIng sfrnIghf u. AIIowIng
fho foof fo fnII fo ono sIdo wIII uf
moro omhnsIs on ono nrfIcuInr
nrf of fho hnmsfrIngs, whIch couId rosuIf In n muscIo ImbnInnco.
34
ofo fho nfhIofo on fho Ioff foof urIghf nnd bnck roInfIvoIy sfrnIghf. Tho
nfhIofo on fho rIghf Is nf n gronfor rIsk of cnusIng n muscuInr ImbnInnco fhnf
mny Iond fo Injury.
how to use stretch|ng as part of the warm-up
!nfoIy, I hnvo boon rocoIvIng n Iof of quosfIons roforrIng fo roconf sfudIos
nnd rosonrch fIndIngs nbouf sfrofchIng. Tho mosf common quosfIon I rocoIvo
concorns fho roIo fhnf sfrofchIng Inys ns nrf of fho wnrmu rocoduro.
CurronfIy, fhoro sooms fo bo n Iof of confusIon nbouf how nnd whon
sfrofchIng shouId bo usod ns nrf of fho wnrmu, nnd somo ooIo nro
undor fho ImrossIon fhnf sfrofchIng shouId bo nvoIdod nIfogofhor.
ThIs Is n vory Imorfnnf Issuo nnd noods fo bo cInrIfIod ImmodInfoIy. Tho
foIIowIng InformnfIon Is rovIdod fo dIsoI somo common myfhs nnd
mIsconcofIons nbouf sfrofchIng nnd Ifs roIo ns nrf of fho wnrmu.
what has sc|ence got to say?
Mosf of fho sfudIos I hnvo rovIowod nffomf fo doformIno fho shorf form, or
onooff offocfs of sfrofchIng on Injury rovonfIon. ThIs Is n mIsfnko In IfsoIf
nnd shows n Inck of undorsfnndIng ns fo how sfrofchIng Is usod ns nrf of n
condIfIonIng or Injury rovonfIon rogrnm.
SfrofchIng nnd Ifs offocf on hysIcnI orformnnco nnd Injury rovonfIon Is
somofhIng fhnf jusf cnn nof bo monsurod scIonfIfIcnIIy. Suro wo cnn monsuro
fho offocf of sfrofchIng on fIoxIbIIIfy wIfh sImIo fosfs IIko fho SIf nnd !onch
Tosf, buf fhon fo doformIno how fhnf offocfs nfhIofIc orformnnco or Injury
suscofIbIIIfy Is vory dIffIcuIf, If nof nonr ImossIbIo. Ono of fho moro roconf
sfudIos on sfrofchIng suorfs fhIs vIow by concIudIng uo fo fho nucIfy,
hoforogonoIfy nnd oor qunIIfy of fho nvnIInbIo sfudIos no dofInIfIvo
concIusIons cnn bo drnwn ns fo fho vnIuo of sfrofchIng for roducIng fho rIsk
of oxorcIsoroInfod Injury.
l
To uf fho nbovo quofo In Inymnn's forms fhoro hns nof boon onough sfudIos
dono nnd fho sfudIos fhnf hnvo boon dono nro nof socIfIc or consIsfonf
onough.
l
WoIdon, SM. Tho offIcncy of sfrofchIng for rovonfIon of oxorcIsoroInfod Injury n sysfomnfIc
rovIow of fho IIfornfuro. MnnunI Thorny, 2003 VoIumo 8, Issuo 3, Ingo l4l.
|oW |o 3|re|cr Proper|y
35
The greatest m|sconcept|on
ConfusIon nbouf whnf sfrofchIng nccomIIshos, ns nrf of fho wnrmu
rocoduro, Is cnusIng mnny fo nbnndon sfrofchIng nIfogofhor. Tho koy fo
undorsfnndIng fho roIo sfrofchIng Inys cnn bo found In fho rovIous
sonfonco buf you hnvo fo rond If cnrofuIIy.
SfrofchIng, ns nrf of fho wnrmu!
Horo Is fho koy SfrofchIng Is n crIfIcnI nrf of fho wnrmu, buf sfrofchIng Is
OT fho wnrmu.
o nof mnko fho mIsfnko of fhInkIng fhnf doIng n fow sfrofchos consfIfufos n
wnrmu. An offocfIvo wnrmu hns n numbor of vory Imorfnnf koy
oIomonfs, whIch nII work fogofhor fo mInImIzo fho IIkoIIhood of sorfs Injury
nnd ronro fho IndIvIdunI for hysIcnI ncfIvIfy.
IdonfIfyIng fho comononfs of nn offocfIvo nnd snfo wnrmu, nnd oxocufIng
fhom In fho corrocf ordor Is crIfIcnI. !omombor, sfrofchIng Is onIy ono nrf of
nn offocfIvo wnrmu, nnd Ifs Inco In fho wnrmu rocoduro Is socIfIc nnd
doondnnf on fho ofhor comononfs.
Tho four koy oIomonfs fhnf shouId bo IncIudod fo onsuro nn offocfIvo nnd
comIofo wnrmu nro
l. Tho gonornI wnrmu ThIs hnso of fho wnrmu consIsfs of 5 fo l5
mInufos of IIghf hysIcnI ncfIvIfy. Tho nIm horo Is fo oIovnfo fho
honrf rnfo nnd rosIrnfory rnfo, Incronso bIood fIow nnd Incronso
muscIo fomornfuro.
2. SfnfIc sfrofchIng oxf, n fow mInufos of gonfIo sfnfIc sfrofchIng
shouId bo Incorornfod Info fho gonornI wnrmu fo grndunIIy
Iongfhon nII fho mnjor muscIo grous nnd nssocInfod soff fIssuos of
fho body.
3. Tho sorfs socIfIc wnrmu urIng fhIs hnso of fho wnrmu, l0
fo l5 mInufos of sorf socIfIc drIIIs nnd oxorcIsos shouId bo usod fo
ronro fho nfhIofo for fho socIfIc domnnds of fhoIr choson sorf.
4. ynnmIc sfrofchIng !nsfIy, fho wnrmu rocoduro shouId fInIsh
wIfh n numbor of dynnmIc sfrofchIng oxorcIsos fhnf mImIc fho
common movomonfs of fho sorf or ncfIvIfy fo foIIow. Ior oxnmIo,
nrm rofnfIons for swImmIng, or swIng kIcks for runnIng sorfs.
!omombor, fho forco of fho bounco or swIng Is grndunIIy Incronsod
buf shouId novor bocomo rndIcnI or unconfroIIod.
3
AII four nrfs nro oqunIIy Imorfnnf nnd nny ono nrf shouId nof bo
nogIocfod or fhoughf of ns nof nocossnry. AII four oIomonfs work fogofhor fo
brIng fho body nnd mInd fo n hysIcnI onk, onsurIng fho nfhIofo Is ronrod
for fho ncfIvIfy fo como.
P|ease note the fo||ow|ng po|nts
l. ynnmIc sfrofchIng cnrrIos wIfh If nn Incronsod rIsk of Injury If
usod IncorrocfIy. !ofor fo chnfor 4 for moro InformnfIon nbouf
dynnmIc sfrofchIng.
2. Tho fImo rocommondnfIons gIvon In fho nbovo wnrmu rocoduro
roInfo socIfIcnIIy fo fho roquIromonfs of n sorIous nfhIofo. Adjusf
fho fImos nccordIngIy If your nfhIofIc nrfIcInfIon Is nof of n
rofossIonnI mnnnor.
3. !oconf sfudIos hnvo IndIcnfod fhnf sfnfIc sfrofchIng mny hnvo n
nognfIvo offocf on muscIo confrncfIon sood nnd fhoroforo ImnIr
orformnnco of nfhIofos InvoIvod In sorfs roquIrIng hIgh IovoIs of
owor nnd sood. If Is for fhIs ronson fhnf sfnfIc sfrofchIng Is
conducfod onrIy In fho wnrmu rocoduro nnd Is nIwnys foIIowod
by sorfs socIfIc drIIIs nnd dynnmIc sfrofchIng. !oconf sfudIos
suggosf no dofrImonfnI offocfs whon sfnfIc sfrofchIng Is conducfod
onrIy In fho wnrmu.
2
what conc|us|ons can we make?
SfrofchIng Is bonofIcInI, whon usod corrocfIy. !omombor, sfrofchIng Is jusf
ono Imorfnnf comononf fhnf nssIsfs fo roduco fho rIsk of Injury nnd
Imrovo nfhIofIc orformnnco. Tho bosf rosuIfs nro nchIovod whon sfrofchIng
Is usod In combInnfIon wIfh ofhor Injury roducfIon fochnIquos nnd
condIfIonIng oxorcIsos.
2
TnyIor, K!. Shonrd, JM. !oo, H. IIummor, . ognfIvo offocf of sfnfIc sfrofchIng rosforod
whon combInod wIfh n sorfs socIfIc wnrmu comononf. JournnI of ScIonco nnd ModIcIno In
Sorf, 2009 ov l2665?6l.
F|ex|o||||y Tes||rg
37
6hapter 7
F|ex|b|||ty Test|ng
To ronIIy fnko ndvnnfngo of fho mnny bonofIfs of sfrofchIng, n rocord of
fIoxIbIIIfy shouId bo kof. Ior sorfs frnInors nnd conchos In nrfIcuInr, If Is
vIfnIIy Imorfnnf fo fosf nnd chnrf nn nfhIofos` fIoxIbIIIfy on n roguInr bnsIs.
ThIs Is Imorfnnf for fwo ronsons.
IIrsfIy, If rovIdos n sfnrfIng oInf from whIch fo monsuro Imrovomonfs
nnd gIvos nn IndIcnfIon of nny nrons fhnf mny bo wonk, IImIfod or InfIoxIbIo.
SocondIy, In fho ovonf of nn Injury, fhIs bnsoIIno fIoxIbIIIfy rovIdos n gonI fo
nchIovo boforo rosumIng oxorcIso or rofurnIng fo comofIfIon. If Is vIfnIIy
Imorfnnf fhnf fIoxIbIIIfy Is rognInod nffor nn Injury. Thoroforo hnvIng n
rocord of whnf fho IovoI of fIoxIbIIIfy wns boforo fho Injury Is vory usofuI ns n
fnrgof fo nchIovo.
urIng fho yonr sof n mInImum sfnndnrd of fIoxIbIIIfy for fho ncfIvIfIos
ongngod In. If nn nfhIofo bocomos Injurod, If shouId bo fho gonI fo nchIovo
fho mInImum sfnndnrd of fIoxIbIIIfy roquIrod for fhnf ncfIvIfy boforo
rofurnIng fo oxorcIso, comofIfIon or sfronuous frnInIng.
Whnf foIIows Is n brIof oxnmIo of n fow bnsIc fIoxIbIIIfy fosfs. Thoso nro fho
mosf commonIy usod fosfs buf fhoy nro by no monns fho onIy onos. If moro
nro roquIrod, consuIf n rofossIonnI sorfs frnInor for Idons nbouf fosfs fhnf
nro socIfIc fo fho nfhIofos` nrfIcuInr sorf. !omombor Tho !uIos for Snfo
SfrofchIng In chnfor 5 nnd onco n fosf Is usod If Is Imorfnnf nof fo vnry If
In nny wny. If musf bo kof fho snmo onch fImo If Is usod.
AII fho foIIowIng fosfs nro bosf dono usIng n gonIomofor n dovIso for
monsurIng body IImb nngIos. If n gonIomofor Is nof nvnIInbIo, nny sfnndnrd
360 dogroo rofrncfor wIII gIvo n good IndIcnfIon of fho nngIo nf n nrfIcuInr
joInf.
8|t and Reach Test
Tho sIf nnd ronch fosf Is robnbIy
fho mosf common fosf usod fo
monsuro fIoxIbIIIfy In fho bnck,
hIs nnd hnmsfrIng muscIos.
SIf on fho fIoor wIfh your Iogs
sfrnIghf nnd your foof fInf
38
ngnInsf nn urIghf bonrd. Iond forwnrd ronchIng fownrds, or ns fnr nsf,
your foos ns ossIbIo, nnd fhon rocord fho dIsfnnco ronchod. ThIs fosf wIII
gIvo n good IndIcnfIon of hnmsfrIng, hI nnd bnck fIoxIbIIIfy.
8hou|der F|ex|b|||ty Test
!nforfunnfoIy, nrfIcInnfs In sorfs such ns swImmIng, fonnIs or nny
rnckof sorf, nny of fho fhrowIng ovonfs In nfhIofIcs nnd osocInIIy confncf
sorfs, nro oxfromoIy suscofIbIo fo InjurIos of fho shouIdor. ShouIdor
fIoxIbIIIfy shouId bo n rImo concorn for nnyono nrfIcInfIng In fhoso sorfs.
Sfnrf by sfnndIng urIghf wIfh fho hnnd oInfIng down. In fhIs osIfIon fho
hnnd rorosonfs fho 0 dogroo osIfIon.
Thon rnIso fho nrm dIrocfIy forwnrd nnd nbovo
fho hond, ns In fho Icfuro fo fho rIghf. Ifs
furfhosf oInf Is fhon rocordod. An nvorngo
nccofnbIo rondIng of l80 dogroos Is oxocfod
for nfhIofos.
ow movo fho nrm down nnd bohInd fho bnck
fo Ifs furfhosf osIfIon, ns In fho Icfuro fo fho
rIghf. ThIs monsuromonf Is rocordod nnd
shouId oxcood 50 dogroos.
F|ex|o||||y Tes||rg
39
hamstr|ng F|ex|b|||ty Test
!Io on fho ground fnco u, wIfh
nrms sfrnIghf bosIdo fho body, ns
In fho Icfuro boIow. !nIso ono
Iog ns fnr u ns ossIbIo. Koo
fho Iog sfrnIghf nnd monsuro fho
nngIo nf fho hI joInf. An nngIo of
90 dogroos Is consIdorod nvorngo
fo good.
135 ur|que 3|re|cr|rg Exerc|ses
41
6hapter 8
135 Un|que 8tretch|ng Exerc|ses
In fhIs socond hnIf of fho book fhoro nro l35 hofogrnhs of unIquo
sfrofchIng oxorcIsos, onch wIfh nn nccomnnyIng doscrIfIon oxInInIng how
fho sfrofch Is orformod. Thoso sfrofchIng oxorcIsos nro nof socIfIc fo nny
nrfIcuInr sorf or nny nrfIcuInr fyo of orson. Of courso nII of fhom wIII
nof bo roIovnnf fo ovoryono, buf n gronf numbor of fhom wIII bo suIfnbIo for
mosf nfhIofos, conchos, frnInors nnd honIfh cnro rofossIonnIs.
If you fInd n nrfIcuInr sfrofch dIffIcuIf fo orform, sfnrf wIfh fho sfrofchos
fhnf nro moro comforfnbIo for you, nnd rofurn fo fho moro dIffIcuIf sfrofchos
whon your fIoxIbIIIfy hns Imrovod.
An Indox Is IncIudod on ngo 44 fo nssIsf In fIndIng IndIvIdunI sfrofchos, nnd
onch sfrofch hns boon nrrnngod fo corrosond wIfh n nrfIcuInr body nrf or
mnjor muscIo grou. Ior oxnmIo, whon IookIng for sfrofchos for fho
shouIdors, Iook fo fhnf nrfIcuInr hondIng. Tho sfrofchos hnvo boon nrrnngod
so ns fo sfnrf wIfh fho nock nnd work down fo fho nnkIos nnd foof.
On fho foIIowIng fwo ngos fhoro nro nnnfomIcnI dIngrnms of fho mnjor
muscIos of fho body, nnd nf fho bogInnIng of onch socfIon fhoro Is n IIsf of fho
IndIvIdunI muscIos fhnf fho sfrofchos fnrgof. Iy mnfchIng fho IIsf of
IndIvIdunI muscIos nf fho bogInnIng of onch socfIon, wIfh fho nnnfomIcnI
dIngrnms on fho noxf fwo ngos, you cnn soo oxncfIy whIch muscIos nro
boIng sfrofchod durIng onch sfrofchIng oxorcIso.
Ior n moro comrohonsIvo oxInnnfIon of fho muscIo nnnfomy InvoIvod
durIng onch of fho sfrofchIng oxorcIsos, Ionso rofor fo Tho Annfomy of
SfrofchIng nf www.AnnfomyOfSfrofchIng.com.
|mportant!
!omombor fo nIwnys foIIow Tho !uIos for Snfo SfrofchIng In chnfor 5, nnd
If you hnvo nny rooxIsfIng InjurIos or nIImonfs Ionso consuIf n sorfs
docfor or hysIcnI fhornIsf boforo nffomfIng nny of fho foIIowIng sfrofchos.
IsconfInuo nny oxorcIso fhnf cnusos nIn or sovoro dIscomforf nnd consuIf n
modIcnI oxorf.
42
Yuscu|ar 8ystem (anter|or v|ew}
Copyr|gr| @ 2003 Crr|s Jarrey - Tre Corc|se 8oo| ol Vusc|es
WWW.Vusc|eAra|oryP|c|ures.cor
135 ur|que 3|re|cr|rg Exerc|ses
43
Yuscu|ar 8ystem (poster|or v|ew}
Copyr|gr| @ 2003 Crr|s Jarrey - Tre Corc|se 8oo| ol Vusc|es
WWW.Vusc|eAra|oryP|c|ures.cor
44
|ndex of 8tretches
A. Nec| ard 3rou|ders (1Z) 15
. Arrs ard Cres| (1Z) 55
6. 3|oracr () 5
0. 8ac| ard 3|des (23) 9
E. ||ps ard 8u||oc|s (13) 83
F. 0uadr|ceps (Z) 91
S. |ars|r|rgs (15) 9Z
h. Adduc|ors (8) 10Z
|. Aoduc|ors (Z) 113
J. upper Ca|ves (8) 119
K. LoWer Ca|ves ard Acr|||es (8) 125
L. 3r|rs, Ar||es, Fee| ard Toes () 131
3|re|cres lor |re Nec| ard 3rou|ders
45
8tretches for the Neck and 8hou|ders
Tho nock nnd shouIdors nro comrIsod of n muIfIfudo of smnII muscIos fhnf
confroI fho hond nnd uor nrm. Tho muscIos nround fho nock nnd shouIdor,
nIong wIfh fho sfrucfuro of fho joInfs, nIIow for n Inrgo rnngo of mofIon of fho
hond nnd uor nrm IncIudIng fIoxIon, oxfonsIon, ndducfIon, nbducfIon nnd
rofnfIon.
Tho nnnfomIcnI sfrucfuros of fho nock nnd shouIdor joInfs nro commonIy
ovorsfrofchod by nIyIng foo much forco fo fho fnrgofod muscIo grous.
IIonso fnko oxfrn cnro whon orformIng fho foIIowIng sfrofchos nnd nIwnys
foIIow Tho !uIos for Snfo SfrofchIng In chnfor 5.
Sorfs fhnf bonofIf from fhoso nock nnd shouIdor sfrofchos IncIudo Archory
bnffIng sorfs IIko CrIckof, InsobnII nnd SoffbnII IoxIng confncf sorfs IIko
IoofbnII, CrIdIron nnd !ugby CoIf rncquof sorfs IIko TonnIs, IndmInfon
nnd Squnsh SwImmIng fhrowIng sorfs IIko CrIckof, InsobnII nnd IIoId
ovonfs nnd WrosfIIng.
The major musc|es be|ng stretched.
oIfoId nnforIor, modIus, osforIor
InfrnsInnfus
!ovnfor scnuIno
!ongIssImus cnIfIs
!ongIssImus corvIcIs
OmohyoId
IInfysmn
ScnIonus nnforIor, modIus,
osforIor
SomIsInnIIs cnIfIs
SomIsInnIIs corvIcIs
Sorrnfus nnforIor
SInnIIs cnIfIs
SInnIIs corvIcIs
SIonIus cnIfIs
SIonIus corvIcIs
SfornocIoIdomnsfoId
SfornohyoId
SfornofhyroId
SubscnuInrIs
SurnsInnfus
Toros mnjor
Toros mInor
TrnozIus
4
A01 - Latera| Neck 8tretch: !ook forwnrd whIIo kooIng your hond u. SIowIy
movo your onr fownrds your shouIdor whIIo kooIng your hnnds bohInd your
bnck.
A02 - Rotat|ng Neck 8tretch: Sfnnd urIghf whIIo kooIng your shouIdors sfIII
nnd your hond u, fhon sIowIy rofnfo your chIn fownrds your shouIdor.
3|re|cres lor |re Nec| ard 3rou|ders
47
A03 - Forward F|ex|on Neck 8tretch: Sfnnd urIghf nnd Iof your chIn fnII forwnrd
fownrds your chosf. !oInx your shouIdors nnd koo your hnnds by your sIdo.
A04 - 0|agona| F|ex|on Neck 8tretch: Sfnnd urIghf nnd Iof your chIn fnII forwnrd
fownrds your chosf. Thon gonfIy Ionn your hond fo ono sIdo.
48
A05 - Neck Extens|on 8tretch: Sfnnd urIghf nnd IIff your hond, IookIng uwnrds
ns If fryIng fo oInf u wIfh your chIn. !oInx your shouIdors nnd koo your
hnnds by your sIdo.
A0 - Neck Protract|on 8tretch: WhIIo IookIng sfrnIghf nhond, ush your hond
forwnrd by sfIckIng your chIn ouf.
3|re|cres lor |re Nec| ard 3rou|ders
49
A07 - 8|tt|ng Neck F|ex|on 8tretch: WhIIo sIffIng on n chnIr, cross your nrms nnd
hoId onfo fho chnIr bofwoon your Iogs. !of your hond fnII forwnrd nnd fhon
Ionn bnckwnrds.
A08 - Para||e| Arm 8hou|der 8tretch: Sfnnd urIghf nnd Inco ono nrm ncross your
body. Koo your nrm nrnIIoI fo fho ground nnd uII your oIbow fownrds
your body.
50
A09 - ent Arm 8hou|der 8tretch: Sfnnd urIghf nnd Inco ono nrm ncross your
body. Iond your nrm nf 90 dogroos nnd uII your oIbow fownrds your body.
A10 - wrap-around 8hou|der 8tretch: Sfnnd urIghf nnd wrn your nrms nround
your shouIdors ns If huggIng yoursoIf. IuII your shouIdors bnck.
3|re|cres lor |re Nec| ard 3rou|ders
51
A11 - 6ross-over 8hou|der 8tretch: Sfnnd wIfh your knoos bonf. Cross your nrms
ovor nnd grnb fho bnck of your knoos, fhon sfnrf fo rIso uwnrds unfII you
fooI fonsIon In your uor bnck nnd shouIdors.
A12 - Reach|ng-up 8hou|der 8tretch: IInco ono hnnd bohInd your bnck nnd fhon
ronch u bofwoon your shouIdor bIndos.
52
A13 - E|bow-out Rotator 8tretch: Sfnnd wIfh your hnnd bohInd fho mIddIo of your
bnck nnd your oIbow oInfIng ouf. !onch ovor wIfh your ofhor hnnd nnd
gonfIy uII your oIbow forwnrd.
A14 - Arm-up Rotator 8tretch: Sfnnd wIfh your nrm ouf nnd your foronrm
oInfIng uwnrds nf 90 dogroos. IInco n broom sfIck In your hnnd nnd
bohInd your oIbow. WIfh your ofhor hnnd uII fho boffom of fho broom sfIck
forwnrd.
3|re|cres lor |re Nec| ard 3rou|ders
53
A15 - Arm-down Rotator 8tretch: Sfnnd wIfh your nrm ouf nnd your foronrm
oInfIng downwnrds nf 90 dogroos. IInco n broom sfIck In your hnnd nnd
bohInd your oIbow. WIfh your ofhor hnnd uII fho fo of fho broom sfIck
forwnrd.
A1 - Reverse 8hou|der 8tretch: Sfnnd urIghf nnd cIns your hnnds fogofhor
bohInd your bnck. Koo your nrms sfrnIghf nnd sIowIy IIff your hnnds
uwnrd.
54
A17 - Ass|sted Reverse 8hou|der 8tretch: Sfnnd urIghf wIfh your bnck fownrds n
fnbIo or bonch nnd Inco your hnnds on fho odgo of fho fnbIo or bonch. Koo
your nrms sfrnIghf nnd sIowIy Iowor your onfIro body.
3|re|cres lor |re Arrs ard Cres|
55
8tretches for the Arms and 6hest
Tho nrms nnd chosf nro comrIsod of n numbor of bofh Inrgo muscIos
IocfornIIs mnjor, bIcos nnd smnII muscIos IocfonrIIs mInor, foros mnjor.
Thoso muscIos nro rImnrIIy rosonsIbIo for shouIdor sfnbIIIznfIon nnd nrm
movomonf.
Sorfs fhnf bonofIf from fhoso nrm nnd chosf sfrofchos IncIudo Archory
InskofbnII nnd ofbnII bnffIng sorfs IIko CrIckof, InsobnII nnd SoffbnII
HIkIng, IncknckIng, MounfnInoorIng nnd OrIonfoorIng Ico hockoy nnd
IIoId hockoy MnrfInI Arfs rncquof sorfs IIko TonnIs, IndmInfon nnd
Squnsh !owIng, CnnooIng nnd KnynkIng SwImmIng fhrowIng sorfs IIko
CrIckof, InsobnII nnd IIoId ovonfs VoIIoybnII nnd WrosfIIng.
The major musc|es be|ng stretched.
IIcos brnchII
IrnchInIIs
IrnchIorndInIIs
CorncobrnchInIIs
Ixfonsor cnrI rndInIIs Iongus nnd brovIs
Ixfonsor cnrI uInnrIs
Ixfonsor dIgIfI mInImI
Ixfonsor dIgIforum
Ixfonsor IndIcIs
Ixfonsor oIIIcIs Iongus nnd brovIs
IIoxor cnrI rndInIIs
IIoxor cnrI uInnrIs
IIoxor dIgIforum rofundus
IIoxor dIgIforum suorfIcInIIs
IIoxor oIIIcus brovIs
IIoxor oIIIcIs Iongus
Oonons dIgIfI mInImI
Oonons oIIIcIs
InImor InforossoI
InImnrIs Iongus
IocfornIIs mnjor
IocforIIIs mInor
Ironnfor foros
SuInnfor
TrIcos
5
01 - Above head 6hest 8tretch: Sfnnd urIghf nnd InforIock your fIngors. Iond
your nrms nnd Inco fhom nbovo your hond whIIo forcIng your oIbows nnd
hnnds bnckwnrds.
02 - Partner Ass|sted 6hest 8tretch: Ixfond bofh nrms nrnIIoI fo fho ground nnd
hnvo n nrfnor hoId on fo your hnnds, fhon sIowIy uII your nrms
bnckwnrds.
3|re|cres lor |re Arrs ard Cres|
57
03 - 8eated Partner Ass|sted 6hest 8tretch: SIf on fho ground nnd hnvo n nrfnor
sfnnd bohInd you. !onch bohInd wIfh bofh nrms nnd hnvo fho nrfnor
furfhor oxfond your nrms.
04 - Para||e| Arm 6hest 8tretch: Sfnnd wIfh your nrm oxfondod fo fho ronr nnd
nrnIIoI fo fho ground. HoId on fo nn ImmovnbIo objocf nnd fhon furn your
shouIdors nnd body nwny from your oufsfrofchod nrm.
58
05 - ent Arm 6hest 8tretch: Sfnnd wIfh your nrm oxfondod nnd your foronrm
oInfIng u nf 90 dogroos. !osf your foronrm ngnInsf nn ImmovnbIo objocf
nnd fhon furn your shouIdors nnd body nwny from your oxfondod nrm.
0 - Ass|sted Reverse 6hest 8tretch: Sfnnd urIghf wIfh your bnck fownrds n
fnbIo or bonch nnd Inco your hnnds on fho odgo of fho fnbIo or bonch. Iond
your nrms nnd sIowIy Iowor your onfIro body.
3|re|cres lor |re Arrs ard Cres|
59
07 - ent-over 6hest 8tretch: Inco n wnII nnd Inco bofh hnnds on fho wnII jusf
nbovo your hond. SIowIy Iowor your shouIdors ns If movIng your chIn
fownrds fho ground.
08 - Knee||ng 6hest 8tretch: KnooI on fho fIoor In fronf of n chnIr or fnbIo nnd
InforIock your foronrms nbovo your hond. IInco your nrms on fho objocf nnd
Iowor your uor body fownrd fho ground.
0
09 - Reach|ng-down Tr|ceps 8tretch: !onch bohInd your hond wIfh bofh hnnds
nnd your oIbows oInfIng uwnrds. Thon ronch down your bnck wIfh your
hnnds.
10 - Ass|sted Tr|ceps 8tretch: Sfnnd wIfh ono hnnd bohInd your nock nnd your
oIbow oInfIng uwnrds. Thon uso your ofhor hnnd or n roo or fowoI fo
uII your oIbow down.
3|re|cres lor |re Arrs ard Cres|
1
11 - Knee||ng Forearm 8tretch: WhIIo crouchIng on your knoos wIfh your
foronrms fncIng forwnrd nnd hnnds oInfIng bnckwnrds, sIowIy movo
ronrwnrd.
12 - Pa|ms-out Forearm 8tretch: InforIock your fIngors In fronf of your chosf,
fhon sfrnIghfon your nrms nnd furn fho nIms of your hnnds so fhnf fhoy
fnco oufwnrds.
2
13 - F|ngers-down Forearm 8tretch: HoId onfo your fIngors nnd furn your nIms
oufwnrds. SfrnIghfon your nrm nnd fhon uII your fIngors bnck usIng your
ofhor hnnd.
14 - F|nger 8tretch: IInco fho fIs of your fIngors fogofhor nnd ush your
nIms fownrds onch ofhor.
3|re|cres lor |re Arrs ard Cres|
3
15 - Thumb 8tretch: Sfnrf wIfh your fIngors oInfIng u nnd your fhumb ouf fo
ono sIdo, fhon uso your ofhor hnnd fo uII your fhumb down.
1 - F|ngers-down wr|st 8tretch: HoId on fo your fIngors nnd sfrnIghfon your
nrm, fhon uII your fIngors fownrds your body.
4
17 - Rotat|ng wr|st 8tretch: IInco ono nrm sfrnIghf ouf In fronf nnd nrnIIoI fo
fho ground. !ofnfo your wrIsf down nnd oufwnrds nnd fhon uso your ofhor
hnnd fo furfhor rofnfo your hnnd uwnrds.
3|re|cres lor |re 3|oracr
5
8tretches for the 8tomach
Tho muscIos nround fho sfomnch oxfond from fho boffom of fho rIb cngo
down fo fho fronf of fho oIvIc bono. Tho rImnry ncfIon of fho sfomnch
muscIos Is fo bofh fIox nnd rofnfo fho Iumbnr sIno.
Sorfs fhnf bonofIf from fhoso sfomnch sfrofchos IncIudo InskofbnII nnd
ofbnII bnffIng sorfs IIko CrIckof, InsobnII nnd SoffbnII IoxIng confncf
sorfs IIko IoofbnII, CrIdIron nnd !ugby CoIf HIkIng, IncknckIng,
MounfnInoorIng nnd OrIonfoorIng Ico Hockoy nnd IIoId Hockoy Ico
SknfIng, !oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs !owIng, CnnooIng
nnd KnynkIng !unnIng, Trnck nnd Cross Counfry runnIng sorfs IIko
IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng
SurfIng WnIkIng nnd !nco WnIkIng nnd WrosfIIng.
The major musc|es be|ng stretched.
ObIIquos oxfornnI nnd InfornnI
Trnnsvorsus nbdomInIs
!ocfus nbdomInIs

601 - 0n E|bows 8tomach 8tretch: !Io fnco down nnd brIng your hnnds cIoso fo
your shouIdors. Koo your hIs on fho ground, Iook forwnrd nnd rIso u onfo
your oIbows.
602 - R|s|ng 8tomach 8tretch: !Io fnco down nnd brIng your hnnds cIoso fo your
shouIdors. Koo your hIs on fho ground, Iook forwnrd nnd rIso u by
sfrnIghfonIng your nrms.
3|re|cres lor |re 3|oracr
7
603 - Rotat|ng 8tomach 8tretch: !Io fnco down nnd brIng your hnnds cIoso fo your
shouIdors. Koo your hIs on fho ground, Iook forwnrd nnd rIso u by
sfrnIghfonIng your nrms. Thon sIowIy bond ono nrm nnd rofnfo fhnf shouIdor
fownrds fho ground.
604 - 8tand|ng Lean-back 8tomach 8tretch: Sfnnd urIghf wIfh your foof shouIdor
wIdfh nnrf nnd Inco your hnnds on your buffocks for suorf. !ook
uwnrds nnd sIowIy Ionn bnckwnrds nf fho wnIsf.
8
605 - 8tand|ng Lean-back 8|de 8tomach 8tretch: Sfnnd urIghf wIfh your foof
shouIdor wIdfh nnrf nnd Inco ono hnnd of your buffocks. !ook u nnd
sIowIy Ionn bnckwnrds nf fho wnIsf, fhon ronch ovor wIfh your oosIfo hnnd
nnd rofnfo nf fho wnIsf.
60 - ack Arch|ng 8tomach 8tretch: SIf on n SwIss bnII nnd sIowIy roII fho bnII
forwnrd whIIo IonnIng bnck. AIIow your bnck nnd shouIdors fo rosf on fho
bnII nnd your nrms fo hnng fo onch sIdo.
3|re|cres lor |re 8ac| ard 3|des
9
8tretches for the ack and 8|des
Tho muscIos nround fho sIno, nnd fho brondor nron of fho bnck, nro
rImnrIIy rosonsIbIo for sfnbIIIzIng fho sInnI coIumn nnd kooIng fho bnck
In nn urIghf osIfIon. Tho muscIos of fho bnck nnd sIdos nIIow fho uor
body nnd sIno fo movo In fIoxIon, oxfonsIon nnd rofnfIon.
Sorfs fhnf bonofIf from fhoso bnck nnd sIdo sfrofchos IncIudo Archory
InskofbnII nnd ofbnII bnffIng sorfs IIko CrIckof, InsobnII nnd SoffbnII
IoxIng confncf sorfs IIko IoofbnII, !ugby nnd CrIdIron CycIIng CoIf
HIkIng, IncknckIng, MounfnInoorIng nnd OrIonfoorIng Ico Hockoy nnd
IIoId Hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs
rncquof sorfs IIko TonnIs, IndmInfon nnd Squnsh !owIng, CnnooIng nnd
KnynkIng !unnIng, Trnck nnd Cross Counfry runnIng sorfs IIko IoofbnII,
Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng SurfIng
SwImmIng fhrowIng sorfs IIko CrIckof, InsobnII nnd IIoId ovonfs
VoIIoybnII WnIkIng nnd !nco WnIkIng nnd WrosfIIng.
The major musc|es be|ng stretched.
IIIocosfnIIs corvIcIs
IIIocosfnIIs fhorncIs
IIIocosfnIIs Iumborum
InforcosfnIs oxfornnI nnd InfornnI
InforsInnIos
InforfrnnsvorsnrII
!nfIssImus dorsI
!ongIssImus fhorncIs
MuIfIfIdus
Qundrnfus Iumborum
!homboIds
!ofnforos
SomIsInnIIs fhorncIs
SInnIIs fhorncIs
70
001 - Reach Forward Upper ack 8tretch: Sfnnd wIfh your nrms ouf In fronf nnd
your hnnds crossod ovor, fhon ush your hnnds forwnrd ns fnr ns ossIbIo
nnd Iof your hond fnII forwnrd.
002 - Reach|ng Upper ack 8tretch: SIf In n squnffIng osIfIon whIIo fncIng n door
odgo or oIo, fhon hoId onfo fho door odgo wIfh ono hnnd nnd Ionn
bnckwnrds nwny from fho door.
3|re|cres lor |re 8ac| ard 3|des
71
003 - Reach-up ack 8tretch: Sfnnd wIfh your nrms crossod ovor nnd fhon rnIso
fhom nbovo your hond. !of your hond fnII forwnrd nnd ronch u ns hIgh ns
you cnn.
004 - Ly|ng who|e ody 8tretch: !Io on your bnck nnd oxfond your nrms bohInd
you. Koo your foos oInfIng uwnrds nnd Iongfhon your body ns much ns
you cnn.
72
005 - 8|tt|ng ent-over ack 8tretch: SIf on fho ground wIfh your Iogs sfrnIghf ouf
In fronf or nf 45 dogroos nnrf. Koo your foos oInfIng uwnrds nnd rosf
your nrms by your sIdo or on your In. !oInx your bnck nnd nock nnd Iof
your hond nnd chosf fnII forwnrd.
00 - 8|tt|ng 8|de Reach 8tretch: SIf wIfh ono Iog sfrnIghf ouf fo fho sIdo nnd your
foos oInfIng uwnrds. Thon brIng your ofhor foof u fo your knoo nnd Iof
your hond fnII forwnrd. !onch fownrds fho oufsIdo of your foos wIfh bofh
hnnds.
3|re|cres lor |re 8ac| ard 3|des
73
007 - 8tand|ng Knee-to-chest 8tretch: WhIIo sfnndIng, uso your hnnds fo brIng ono
knoo Info your chosf.
008 - Ly|ng Knee-to-chest 8tretch: !Io on your bnck nnd koo ono Iog fInf on fho
ground. !so your hnnds fo brIng your ofhor knoo Info your chosf.
74
009 - Ly|ng 0oub|e Knee-to-chest 8tretch: !Io on your bnck nnd uso your hnnds fo
brIng bofh knoos Info your chosf.
010 - Knee||ng Reach Forward 8tretch: KnooI on fho ground nnd ronch forwnrd
wIfh your hnnds. !of your hond fnII forwnrd nnd ush your buffocks bnck
fownrds your foof.
3|re|cres lor |re 8ac| ard 3|des
75
011 - Knee||ng ack-arch 8tretch: KnooI on your hnnds nnd knoos. !of your hond
fnII forwnrd nnd nrch your bnck uwnrds.
012 - Knee||ng ack-s|ump 8tretch: KnooI on your hnnds nnd knoos. !ook u nnd
Iof your bnck sIum downwnrds.
7
013 - Knee||ng ack Rotat|on 8tretch: KnooI on fho ground nnd rnIso ono nrm
uwnrds whIIo rofnfIng your shouIdors nnd mIddIo bnck.
014 - 8tand|ng ack Rotat|on 8tretch: Sfnnd wIfh your foof shouIdor wIdfh nnrf.
IInco your hnnds ncross your chosf whIIo kooIng your bnck nnd shouIdors
urIghf. SIowIy rofnfo your shouIdors fo ono sIdo.
3|re|cres lor |re 8ac| ard 3|des
77
015 - 8tand|ng Reach-up ack Rotat|on 8tretch: Sfnnd wIfh your foof shouIdor
wIdfh nnrf. IInco your hnnds nbovo your hond whIIo kooIng your bnck nnd
shouIdors urIghf. SIowIy rofnfo your bnck nnd shouIdors fo ono sIdo.
01 - Ly|ng Leg 6ross-over 8tretch: !Io on your bnck nnd cross ono Iog ovor fho
ofhor. Koo your nrms ouf fo fho sIdo nnd bofh Iogs sfrnIghf. !of your bnck
nnd hIs rofnfo wIfh your Iog.
78
017 - Ly|ng Knee Ro||-over 8tretch: WhIIo IyIng on your bnck, bond your knoos
nnd Iof fhom fnII fo ono sIdo. Koo your nrms ouf fo fho sIdo nnd Iof your
bnck nnd hIs rofnfo wIfh your knoos.
018 - 8|tt|ng Knee-up Rotat|on 8tretch: SIf wIfh ono Iog sfrnIghf nnd fho ofhor Iog
crossod ovor your knoo. Turn your shouIdors nnd uf your nrm onfo your
rnIsod knoo fo hoI rofnfo your shouIdors nnd bnck.
3|re|cres lor |re 8ac| ard 3|des
79
019 - 8|tt|ng knee-up Extended Rotat|on 8tretch: SIf wIfh ono Iog crossod undor fho
ofhor nnd fho ofhor foof crossod ovor your knoo, fhon furn your shouIdors
nnd uf your nrm onfo your rnIsod knoo fo hoI rofnfo your shouIdors nnd
bnck.
020 - Knee||ng Reach-around 8tretch: KnooI on your hnnds nnd knoos nnd fhon
fnko ono hnnd nnd ronch nround fownrds your nnkIo. Koo your bnck
nrnIIoI fo fho ground.
80
021 - 8tand|ng Latera| 8|de 8tretch: Sfnnd wIfh your foof nbouf shouIdor wIdfh
nnrf nnd Iook forwnrd. Koo your body urIghf nnd sIowIy bond fo fho Ioff
or rIghf. !onch down your Iog wIfh your hnnd nnd do nof bond forwnrd.
022 - Reach|ng Latera| 8|de 8tretch: Sfnnd wIfh your foof shouIdor wIdfh nnrf,
fhon sIowIy bond fo fho sIdo nnd ronch ovor fho fo of your hond wIfh your
hnnd. o nof bond forwnrd.
3|re|cres lor |re 8ac| ard 3|des
81
023 - 8|tt|ng Latera| 8|de 8tretch: SIf on n chnIr wIfh your foof fInf on fho ground,
fhon sIowIy bond fo fho Ioff or rIghf whIIo ronchIng fownrds fho ground. o
nof bond forwnrd.
3|re|cres lor |re ||ps ard 8u||oc|s
83
8tretches for the h|ps and uttocks
Tho hIs nnd buffocks nro comrIsod of n numbor of bofh Inrgo muscIos
CIufous mnxImus nnd smnII muscIos IIrIformIs. Thoso muscIos nro
rImnrIIy rosonsIbIo for hI sfnbIIIznfIon nnd Iowor Iog movomonf. Tho
muscIos nround fho hI nnd buffocks, nIong wIfh fho sfrucfuro of fho hI
joInf, nIIow for n Inrgo rnngo of mofIon of fho Iog IncIudIng fIoxIon,
oxfonsIon, ndducfIon, nbducfIon nnd rofnfIon.
Sorfs fhnf bonofIf from fhoso qundrIcos sfrofchos IncIudo CycIIng HIkIng,
IncknckIng, MounfnInoorIng nnd OrIonfoorIng Ico hockoy nnd IIoId
hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs
!owIng, CnnooIng nnd KnynkIng !unnIng, Trnck nnd Cross Counfry
runnIng sorfs IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd
Wnfor SkIIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
ComoIIus suorIor nnd InforIor
CIufous mnxImus
IIIncus
Obfurnfor Infornus nnd oxfornus
IIrIformIs
Isons mnjor
Isons mInor
Qundrnfus fomorIs
84
E01 - Ly|ng 6ross-over Knee Pu||-down 8tretch: !Io on your bnck nnd cross ono Iog
ovor fho ofhor. IrIng your foof u fo your oosIfo knoo nnd wIfh your
oosIfo nrm uII your rnIsod knoo down fownrds fho ground.
E02 - Ly|ng Leg Tuck h|p 8tretch: !Io fnco down nnd bond ono Iog undor your
sfomnch. !onn fownrds fho ground.
3|re|cres lor |re ||ps ard 8u||oc|s
85
E03 - 8tand|ng Leg Tuck h|p 8tretch: Sfnnd bosIdo n chnIr or fnbIo nnd Inco fho
foof furfhosf from fho objocf onfo fho objocf. !oInx your Iog, Ionn forwnrd
nnd bond your ofhor Iog, IoworIng yoursoIf fownrds fho ground.
E04 - 8tand|ng Leg Rest|ng h|p 8tretch: Sfnnd bosIdo n chnIr or fnbIo for bnInnco,
bond ono Iog nnd Inco your ofhor nnkIo on fo your bonf knoo. SIowIy Iowor
yoursoIf fownrds fho ground.
8
E05 - 8|tt|ng Rotat|ona| h|p 8tretch: SIf wIfh ono Iog crossod nnd your ofhor Iog
bohInd your buffocks fhon Ionn your whoIo body fownrds fho Iog fhnf Is
bohInd your buffocks.
E0 - 8tand|ng Rotat|ona| h|p 8tretch: Sfnnd bosIdo n fnbIo nnd rnIso your Iowor
Iog ouf fo fho sIdo nnd u onfo fho fnbIo. Thon sIowIy Iowor your body.
3|re|cres lor |re ||ps ard 8u||oc|s
87
E07 - 8|tt|ng 6ross-|egged Reach Forward 8tretch: SIf wIfh you Iogs crossod nnd
your knoos ouf, fhon gonfIy ronch forwnrd.
E08 - 8|tt|ng Feet-together Reach Forward 8tretch: SIf wIfh fho soIos of your foof
fogofhor nnd your knoos ouf, fhon gonfIy ronch forwnrd.
88
E09 - 8|tt|ng Knee-to-chest uttocks 8tretch: SIf wIfh ono Iog sfrnIghf nnd fho ofhor
Iog crossod ovor your knoo. IuII fho rnIsod knoo fownrds your oosIfo
shouIdor whIIo kooIng your bnck sfrnIghf nnd your shouIdors fncIng
forwnrd.
E10 - 8|tt|ng Foot-to-chest uttocks 8tretch: SIf wIfh ono Iog sfrnIghf, hoId onfo
your ofhor nnkIo nnd fhon uII If dIrocfIy fownrds your chosf.
3|re|cres lor |re ||ps ard 8u||oc|s
89
E11 - Ly|ng 6ross-over Knee Pu||-up 8tretch: !Io on your bnck nnd cross ono Iog
ovor fho ofhor. IrIng your foof u fo your oosIfo knoo nnd wIfh your
oosIfo nrm uII your rnIsod knoo u fownrds your chosf.
E12 - 8|tt|ng Leg Rest|ng uttocks 8tretch: SIf wIfh ono Iog sIIghfIy bonf. !nIso
your ofhor foof u onfo your rnIsod Iog nnd rosf If on your fhIgh, fhon sIowIy
ronch forwnrd.
90
E13 - Ly|ng Leg Rest|ng uttocks 8tretch: !Io on your bnck nnd sIIghfIy bond ono
Iog. !nIso your ofhor foof u onfo your bonf Iog nnd rosf If on your fhIgh.
Thon ronch forwnrd, hoIdIng onfo your knoo nnd uII fownrds you.
3|re|cres lor |re 0uadr|ceps
91
8tretches for the 0uadr|ceps
Tho qundrIcos Is n Inrgo grou of muscIos Iocnfod In fho nnforIor fronf of
fho fhIgh. Thoy orIgInnfo from nbovo fho hI joInf nnd oxfond fo boIow fho
knoo. Tho rImnry ncfIon of fho qundrIcos Is fo oxfond fho knoo joInf, buf In
conjuncfIon wIfh n numbor of ofhor muscIos In fho fronf of fho hI, fhoy nro
nIso nssocInfod wIfh hI fIoxIon.
Tho foIIowIng qundrIcos sfrofchos I02, I04, I05, I06, nnd I0? Inco fho
knoo joInf Info fuII fIoxIon, whIch cnn sfross fho nnnfomIcnI sfrucfuros of fho
knoo joInf. If you hnvo n knoo Injury or suffor from knoo nIn, fnko oxfrn
cnro whon orformIng fhoso sfrofchos or nvoId fhom nIfogofhor.
Sorfs fhnf bonofIf from fhoso qundrIcos sfrofchos IncIudo CycIIng HIkIng,
IncknckIng, MounfnInoorIng nnd OrIonfoorIng Ico Hockoy nnd IIoId
Hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs
!unnIng, Trnck nnd Cross Counfry runnIng sorfs IIko IoofbnII, Soccor,
CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng SurfIng WnIkIng nnd
!nco WnIkIng.
The major musc|es be|ng stretched.
!ocfus fomorIs
SnrforIus
Vnsfus InformodIus
Vnsfus InfornIIs
Vnsfus modInIIs
92
F01 - Knee||ng 0uad 8tretch: KnooI on ono foof nnd fho ofhor knoo. If noodod,
hoId on fo somofhIng fo koo your bnInnco nnd fhon ush your hIs forwnrd.
F02 - 8tand|ng 0uad 8tretch: Sfnnd urIghf whIIo bnInncIng on ono Iog. IuII your
ofhor foof u bohInd your buffocks nnd koo your knoos fogofhor whIIo
ushIng your hIs forwnrd. HoId on fo somofhIng for bnInnco If noodod.
3|re|cres lor |re 0uadr|ceps
93
F03 - 8tand|ng Reach-up 0uad 8tretch: Sfnnd urIghf nnd fnko ono smnII sfo
forwnrd. !onch u wIfh bofh hnnds, ush your hIs forwnrd, Ionn bnck nnd
fhon Ionn nwny from your bnck Iog.
F04 - Ly|ng 0uad 8tretch: !Io fnco down, ronch bnck wIfh ono hnnd nnd uII ono
foof u bohInd your buffocks.
94
F05 - Ly|ng 8|de 0uad 8tretch: !Io on your sIdo nnd uII your fo Iog bohInd your
buffocks. Koo your knoos fogofhor nnd ush your hIs forwnrd.
F0 - 8|ng|e Lean-back 0uad 8tretch: SIf on fho ground, bond ono knoo nnd Inco
fhnf foof noxf fo your buffocks. Thon sIowIy Ionn bnckwnrds.
3|re|cres lor |re 0uadr|ceps
95
F07 - 0oub|e Lean-back 0uad 8tretch: SIf on fho ground, bond bofh knoos nnd
Inco your foof noxf fo your buffocks. Thon sIowIy Ionn bnckwnrds.
3|re|cres lor |re |ars|r|rgs
97
8tretches for the hamstr|ngs
Tho hnmsfrIngs nro n Inrgo grou of muscIos Iocnfod In fho osforIor ronr of
fho fhIgh. Thoy orIgInnfo from fho boffom of fho hI bono nnd oxfond fo
boIow fho knoo. Tho rImnry ncfIon of fho hnmsfrIngs Is fo fIox fho knoo
joInf.
Sorfs fhnf bonofIf from fhoso hnmsfrIng sfrofchos IncIudo InskofbnII nnd
ofbnII CycIIng HIkIng, IncknckIng, MounfnInoorIng nnd OrIonfoorIng
Ico Hockoy nnd IIoId Hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno
SknfIng MnrfInI Arfs !unnIng, Trnck nnd Cross Counfry runnIng sorfs
IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng
SurfIng WnIkIng nnd !nco WnIkIng nnd WrosfIIng.
The major musc|es be|ng stretched.
IIcos fomorIs
SomImombrnnosus
SomIfondInosIs
98
S01 - 8|tt|ng Reach-forward hamstr|ng 8tretch: SIf wIfh bofh Iogs sfrnIghf ouf In
fronf, or nf 45 dogroos nnrf. Koo your foos oInfIng sfrnIghf u, mnko suro
your bnck Is sfrnIghf nnd fhon ronch forwnrd.
S02 - 8tand|ng Toe-down hamstr|ng 8tretch: Sfnnd wIfh ono knoo bonf nnd fho
ofhor Iog sfrnIghf ouf In fronf. IoInf your foos fownrds fho ground nnd Ionn
forwnrd. Koo your bnck sfrnIghf nnd rosf your hnnds on your bonf knoo.
3|re|cres lor |re |ars|r|rgs
99
S03 - 8tand|ng Toe-up hamstr|ng 8tretch: Sfnnd wIfh ono knoo bonf nnd fho ofhor
Iog sfrnIghf ouf In fronf. IoInf your foos uwnrds nnd Ionn forwnrd. Koo
your bnck sfrnIghf nnd rosf your hnnds on your bonf knoo.
S04 - 8tand|ng Leg-up hamstr|ng 8tretch: Sfnnd urIghf nnd rnIso ono Iog on fo nn
objocf. Koo fhnf Iog sfrnIghf nnd oInf your foos uwnrds. Koo your bnck
sfrnIghf nnd Ionn your uor body forwnrd.
100
S05 - 8tand|ng Leg-up Toe-|n hamstr|ng 8tretch: Sfnnd urIghf nnd rnIso ono Iog on
fo nn objocf. Koo fhnf Iog sfrnIghf nnd oInf your foos uwnrds. Thon oInf
fho foos of your ofhor foof Inwnrd nnd Ionn forwnrd whIIo kooIng your bnck
sfrnIghf.
S0 - 8|tt|ng 8|ng|e Leg hamstr|ng 8tretch: SIf wIfh ono Iog sfrnIghf ouf In fronf
nnd oInf your foos uwnrds. IrIng your ofhor foof fownrds your knoo nnd
ronch fownrds your foos wIfh bofh hnnds.
3|re|cres lor |re |ars|r|rgs
101
S07 - Ly|ng Partner Ass|sted hamstr|ng 8tretch: !Io on your bnck nnd koo bofh
Iogs sfrnIghf. Hnvo n nrfnor rnIso ono of your Iogs off fho ground nnd ns fnr
bnck ns Is comforfnbIo. Mnko suro your foos nro oInfIng dIrocfIy bnckwnrds.
S08 - Ly|ng ent Knee hamstr|ng 8tretch: !Io on your bnck nnd bond ono Iog
sIIghfIy. IuII fho ofhor knoo fownrds your chosf nnd fhon sIowIy sfrnIghfon
your rnIsod Iog.
102
S09 - Ly|ng 8tra|ght Knee hamstr|ng 8tretch: !Io on your bnck nnd koo your Iogs
sfrnIghf. !nIso ono Iog nnd uII If fownrds your chosf.
S10 - Knee||ng Toe-up hamstr|ng 8tretch: KnooI on ono knoo nnd Inco your ofhor
Iog sfrnIghf forwnrd wIfh your hooI on fho ground. Koo your bnck sfrnIghf
nnd oInf your foos uwnrds. !onch fownrds your foos wIfh ono or bofh
hnnd.
3|re|cres lor |re |ars|r|rgs
103
S11 - 8|tt|ng Leg Rest|ng hamstr|ng 8tretch: SIf wIfh ono Iog sfrnIghf ouf In fronf
nnd your foos oInfIng uwnrds. Cross your ofhor Iog ovor nnd rosf your foof
on your fhIgh. !onn forwnrd, koo your bnck sfrnIghf nnd ronch for your
foos.
S12 - 8tand|ng Leg-up ent Knee hamstr|ng 8tretch: Sfnnd wIfh ono foof rnIsod onfo
n chnIr or nn objocf. Iond your knoo nnd Iof your hooI dro off fho odgo of
fho objocf. Koo your bnck sfrnIghf nnd movo your chosf fownrds your rnIsod
knoo.
104
S13 - 8tand|ng h|gh-|eg ent Knee hamstr|ng 8tretch: Sfnnd wIfh ono foof rnIsod
onfo n fnbIo. Koo your Iog bonf nnd Ionn your chosf Info your bonf knoo.
S14 - 8|tt|ng ent Knee Toe-pu|| hamstr|ng 8tretch: SIf on fho ground wIfh your
knoos sIIghfIy bonf. HoId onfo your foos wIfh your hnnds nnd uII your foos
fownrds your body. Koo your bnck sfrnIghf nnd Ionn forwnrd.
3|re|cres lor |re |ars|r|rgs
105
S15 - 8tand|ng Reach-down hamstr|ng 8tretch: Sfnnd wIfh your foof shouIdor wIdfh
nnrf. Iond forwnrd nnd ronch fownrds fho ground.
3|re|cres lor |re Adduc|ors
107
8tretches for the Adductors
Tho ndducfors nro n Inrgo grou of muscIos Iocnfod on fho modInI Innor sIdo
of fho fhIgh. Thoy orIgInnfo nf fho boffom of fho hI bono nnd oxfond down
fho InsIdo of fho fhIgh nffnchIng fo fho modInI sIdo of fho fomur. Tho
rImnry ncfIon of fho ndducfors Is fo ndducf drnw fownrds fho mIdIIno fho
hI joInf.
Sorfs fhnf bonofIf from fhoso ndducfor sfrofchos IncIudo InskofbnII nnd
ofbnII CycIIng HIkIng, IncknckIng, MounfnInoorIng nnd OrIonfoorIng
Ico Hockoy nnd IIoId Hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno
SknfIng MnrfInI Arfs !unnIng, Trnck nnd Cross Counfry runnIng sorfs
IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng
SurfIng WnIkIng nnd !nco WnIkIng nnd WrosfIIng.
The major musc|es be|ng stretched.
Adducfor brovIs
Adducfor Iongus
Adducfor mngnus
IocfInous
CrncIIIs
108
h01 - 8|tt|ng Feet-together Adductor 8tretch: SIf wIfh fho soIos of your foof fogofhor
nnd brIng your foof fownrds your groIn. HoId onfo your nnkIos nnd ush your
knoos fownrd fho ground wIfh your oIbows. Koo your bnck sfrnIghf.
h02 - 8tand|ng w|de Knees Adductor 8tretch: Sfnnd wIfh your foof wIdo nnrf nnd
your foos oInfIng dIngonnIIy oufwnrds, fhon bond your knoos, Ionn forwnrd
nnd uso your hnnds fo ush your knoos oufwnrds.
3|re|cres lor |re Adduc|ors
109
h03 - 8tand|ng Leg-up Adductor 8tretch: Sfnnd urIghf nnd Inco ono Iog ouf fo
fho sIdo nnd your foof u on n rnIsod objocf. Koo your foos fncIng forwnrd
nnd sIowIy movo your ofhor Iog nwny from fho objocf.
h04 - Knee||ng Leg-out Adductor 8tretch: KnooI on ono knoo nnd Inco your ofhor
Iog ouf fo fho sIdo wIfh your foos oInfIng forwnrd. !osf your hnnds on fho
ground nnd sIowIy movo your foof furfhor ouf fo fho sIdo.
110
h05 - 8quatt|ng Leg-out Adductor 8tretch: Sfnnd wIfh your foof wIdo nnrf. Koo
ono Iog sfrnIghf nnd your foos oInfIng forwnrd whIIo bondIng fho ofhor Iog
nnd furnIng your foos ouf fo fho sIdo. !owor your groIn fownrds fho ground
nnd rosf your hnnds on your bonf knoo or fho ground.
h0 - Knee||ng Face-down Adductor 8tretch: KnooI fnco down wIfh your knoos nnd
foos fncIng ouf. !onn forwnrd nnd Iof your knoos movo oufwnrds.
3|re|cres lor |re Adduc|ors
111
h07 - 8|tt|ng w|de-|eg Adductor 8tretch: SIf on fho ground wIfh your Iogs sfrnIghf
ouf nnd ns wIdo nnrf ns ossIbIo nnd fhon ronch forwnrd whIIo kooIng your
bnck sfrnIghf.
h08 - 8tand|ng w|de-|eg Adductor 8tretch: Sfnrf by sfnndIng wIfh your foof wIdo
nnrf nnd your foos oInfIng forwnrd. Thon Ionn forwnrd nnd ronch fownrds
fho ground.
3|re|cres lor |re Aoduc|ors
113
8tretches for the Abductors
Tho nbducfors nro Iocnfod on fho InfornI sIdo oufsIdo of fho fhIgh nnd hI.
Thoy orIgInnfo nf fho fo oufor odgo of fho hI bono nnd oxfond down fho
oufsIdo of fho fhIgh nffnchIng fo fho InfornI sIdo of fho fIbIn. Tho rImnry
ncfIon of fho nbducfors Is fo nbducf drnw nwny from fho mIdIIno fho hI
joInf.
Sorfs fhnf bonofIf from fhoso nbducfor sfrofchos IncIudo CycIIng HIkIng,
IncknckIng, MounfnInoorIng nnd OrIonfoorIng Ico hockoy nnd IIoId
hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs
!owIng, CnnooIng nnd KnynkIng !unnIng, Trnck nnd Cross Counfry
runnIng sorfs IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd
Wnfor SkIIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
CIufous modIus
CIufous mInInus
Tonsor fnscIno Infno
114
|01 - 8tand|ng h|p-out Abductor 8tretch: Sfnnd urIghf bosIdo n chnIr or fnbIo wIfh
bofh foof fogofhor. !onn your uor body fownrds fho chnIr whIIo ushIng
your hIs nwny from fho chnIr. Koo your oufsIdo Iog sfrnIghf nnd bond your
InsIdo Iog sIIghfIy.
|02 - 8tand|ng Leg-cross Abductor 8tretch: Sfnnd urIghf nnd cross ono foof bohInd
fho ofhor. !onn fownrds fho foof fhnf Is bohInd fho ofhor.
3|re|cres lor |re Aoduc|ors
115
|03 - Lean|ng Abductor 8tretch: WhIIo sfnndIng noxf fo n oIo, or door jnm, hoId
onfo fho oIo wIfh ono hnnd. Koo your foof fogofhor, nnd Ionn your hIs
nwny from fho oIo. Koo your oufsIdo Iog sfrnIghf nnd bond your InsIdo Iog
sIIghfIy.
|04 - 8tand|ng Leg-under Abductor 8tretch: WhIIo sfnndIng Ionn forwnrd nnd hoId
onfo n chnIr or bonch fo hoI wIfh bnInnco. Cross ono foof bohInd fho ofhor
nnd sIIdo fhnf foof fo fho sIdo. Koo your Iog sfrnIghf nnd sIowIy bond your
fronf Iog fo Iowor your body.
11
|05 - Ly|ng Abductor 8tretch: !onn on your sIdo on fho ground nnd brIng your fo
Iog u fo your ofhor knoo. Iush your body u wIfh your nrm nnd koo your
hI on fho ground.
|0 - Ly|ng 8w|ss-ba|| Abductor 8tretch: !onn on your sIdo on n SwIss bnII nnd
Inco ono Iog sfrnIghf ouf fo fho sIdo. IrIng your fo Iog u fo your ofhor
knoo nnd ush your hI fownrds fho ground.
3|re|cres lor |re Aoduc|ors
117
|07 - Ly|ng Leg-hang Abductor 8tretch: !Io on your sIdo on n bonch, Iof your fo Iog
fnII forwnrd nnd off fho sIdo of fho bonch.
3|re|cres lor |re upper Ca|ves
119
8tretches for the Upper 6a|ves
Tho uor cnIf muscIos nro Iocnfod on fho osforIor ronr of fho Iowor Iog
jusf undornonfh fho knoo joInf. Thoy orIgInnfo nf fho boffom of fho fomur,
jusf nbovo fho knoo joInf, nnd oxfond down Info fho AchIIIos fondon. Tho
rImnry ncfIons of fho uor cnIf muscIos nro fo Innfnr fIox fho nnkIo joInf
nnd fIox fho knoo.
Tho cnIf muscIos nnd AchIIIos fondon nro commonIy ovorsfrofchod by
nIyIng foo much forco fo fho fnrgofod muscIo grous. IIonso fnko oxfrn
cnro whon orformIng fho foIIowIng sfrofchos nnd nIwnys foIIow Tho !uIos
for Snfo SfrofchIng In chnfor 5.
Sorfs fhnf bonofIf from fhoso uor cnIf sfrofchos IncIudo InskofbnII nnd
ofbnII IoxIng CycIIng HIkIng, IncknckIng, MounfnInoorIng nnd
OrIonfoorIng Ico hockoy nnd IIoId hockoy Ico SknfIng, !oIIor SknfIng nnd
InIIno SknfIng MnrfInI Arfs rncquof sorfs IIko TonnIs, IndmInfon nnd
Squnsh !unnIng, Trnck nnd Cross Counfry runnIng sorfs IIko IoofbnII,
Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng SurfIng
SwImmIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
CnsfrocnomIus
IInnfnrIs
120
J01 - 8tand|ng Toe-up 6a|f 8tretch: Sfnnd urIghf nnd Inco fho bnII of your foof
on n sfo or rnIsod objocf. Koo your Iog sfrnIghf nnd Ionn fownrds your foos.
J02 - 8tand|ng Toe Ra|sed 6a|f 8tretch: Sfnnd wIfh ono knoo bonf nnd fho ofhor Iog
sfrnIghf ouf In fronf. IoInf your foos uwnrds nnd Ionn forwnrd. Koo your
bnck sfrnIghf nnd rosf your hnnds on your bonf knoo.
3|re|cres lor |re upper Ca|ves
121
J03 - 8|ng|e hee|-drop 6a|f 8tretch: Sfnnd on n rnIsod objocf or sfo. Iuf fho bnII
of ono foof on fho odgo of fho sfo nnd koo your Iog sfrnIghf. !of your hooI
dro fownrds fho ground.
J04 - 0oub|e hee|-drop 6a|f 8tretch: Sfnnd on n rnIsod objocf or sfo. Iuf fho bnIIs
of bofh foof on fho odgo of fho sfo nnd koo your Iogs sfrnIghf. !of your
hooIs dro fownrds fho ground.
122
J05 - 8tand|ng hee|-back 6a|f 8tretch: Sfnnd urIghf nnd fnko ono bIg sfo
bnckwnrds. Koo your bnck Iog sfrnIghf, your foos oInfIng forwnrd nnd
ush your hooI fo fho ground.
J0 - Lean|ng hee|-back 6a|f 8tretch: !onch fownrds n wnII nnd Inco ono foof ns
fnr from fho wnII ns Is comforfnbIo. Mnko suro fhnf bofh foos nro oInfIng
forwnrd nnd your hooI Is on fho ground. Koo your bnck Iog sfrnIghf nnd
Ionn fownrds fho wnII.
3|re|cres lor |re upper Ca|ves
123
J07 - 6rouch|ng hee|-back 6a|f 8tretch: Sfnnd urIghf nnd Inco ono foof In fronf
of fho ofhor. Iond your fronf Iog nnd koo your bnck Iog sfrnIghf. Iush your
hooI fo fho ground nnd Ionn forwnrd. IInco your hnnds on fho ground In
fronf of you.
J08 - 8|tt|ng Toe-pu|| 6a|f 8tretch: SIf wIfh ono Iog sfrnIghf ouf In fronf nnd your
foos oInfIng uwnrds. !onch forwnrd nnd uII your foos bnck fownrds your
body.
3|re|cres lor |re LoWer Ca|ves ard Acr|||es
125
8tretches for the Lower 6a|ves and Ach|||es
Tho Iowor cnIf muscIos nro Iocnfod on fho osforIor ronr of fho Iowor Iog
boIow fho knoo joInf. Thoy orIgInnfo nf fho fo of fho fIbIn, jusf boIow fho
knoo joInf, nnd oxfond down Info fho AchIIIos fondon. Tho rImnry ncfIon of
fho Iowor cnIf muscIos Is fo Innfnr fIox fho nnkIo joInf.
Tho cnIf muscIos nnd AchIIIos fondon nro commonIy ovorsfrofchod by
nIyIng foo much forco fo fho fnrgofod muscIo grous. IIonso fnko oxfrn
cnro whon orformIng fho foIIowIng sfrofchos nnd nIwnys foIIow Tho !uIos
for Snfo SfrofchIng In chnfor 5.
Sorfs fhnf bonofIf from fhoso Iowor cnIf sfrofchos IncIudo InskofbnII nnd
ofbnII IoxIng CycIIng HIkIng, IncknckIng, MounfnInoorIng nnd
OrIonfoorIng Ico hockoy nnd IIoId hockoy Ico SknfIng, !oIIor SknfIng nnd
InIIno SknfIng MnrfInI Arfs rncquof sorfs IIko TonnIs, IndmInfon nnd
Squnsh !unnIng, Trnck nnd Cross Counfry runnIng sorfs IIko IoofbnII,
Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng SurfIng
SwImmIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
IIoxor dIgIforum Iongus
IIoxor hnIIucIs Iongus
Ioronous Iongus nnd brovIs
SoIous
TIbInIIs osforIor
12
K01 - 8tand|ng Toe-up Ach|||es 8tretch: Sfnnd urIghf nnd Inco fho bnII of your
foof onfo n sfo or rnIsod objocf. Iond your knoo nnd Ionn forwnrd.
K02 - 8|ng|e hee|-drop Ach|||es 8tretch: Sfnnd on n rnIsod objocf or sfo nnd Inco
fho bnII of ono of your foof on fho odgo of fho sfo. Iond your knoo sIIghfIy
nnd Iof your hooI dro fownrds fho ground.
3|re|cres lor |re LoWer Ca|ves ard Acr|||es
127
K03 - 8tand|ng hee|-back Ach|||es 8tretch: Sfnnd urIghf nnd fnko ono sfo
bnckwnrds. Iond your bnck knoo nnd ush your hooI fownrds fho ground.
K04 - Lean|ng hee|-back Ach|||es 8tretch: !onch fownrds n wnII nnd Inco ono foof
ns fnr from fho wnII ns Is comforfnbIo. Mnko suro fhnf bofh foos nro oInfIng
forwnrd nnd your hooIs nro on fho ground. Iond your bnck knoo nnd Ionn
fownrds fho wnII.
128
K05 - 8|tt|ng Toe-pu|| Ach|||es 8tretch: SIf on fho ground wIfh your knoos sIIghfIy
bonf. HoId onfo your foos wIfh your hnnds nnd uII your foos fownrds your
body.
K0 - 6rouch|ng hee|-back Ach|||es 8tretch: Sfnnd urIghf nnd Inco ono foof In
fronf of fho ofhor. Iond your fronf Iog nnd your bnck Iog nnd fhon ush your
bnck hooI fownrds fho ground. !onn forwnrd nnd Inco your hnnds on fho
ground In fronf of you.
3|re|cres lor |re LoWer Ca|ves ard Acr|||es
129
K07 - Knee||ng hee|-down Ach|||es 8tretch: KnooI on ono foof nnd Inco your body
woIghf ovor your knoo. Koo your hooI on fho ground nnd Ionn forwnrd.
K08 - 8quatt|ng Ach|||es 8tretch: Sfnnd wIfh your foof shouIdor wIdfh nnrf. Thon
bond your Iogs nnd Iowor your body Info n sIffIng osIfIon. IInco your hnnds
ouf In fronf for bnInnco.
3|re|cres lor |re 3r|rs, Ar||es, Fee| ard Toes
131
8tretches for the 8h|ns, Ank|es, Feet and Toes
Tho muscIos of fho shIn orIgInnfo nf fho fo of fho fIbIn, jusf boIow fho knoo
joInf, nnd oxfond down fho fronf of fho shIn nnd ovor fho nnkIo joInf. Tho
rImnry ncfIon of fho shIn muscIos Is fo dorsIfIox fho nnkIo joInf.
Tho foof nnd nnkIos nro comrIsod of n muIfIfudo of smnII muscIos fhnf
confroI fho foof. Tho muscIos nround fho foof nnd nnkIos, nIong wIfh fho
sfrucfuro of fho joInfs, nIIow for n Inrgo rnngo of mofIon of fho foof nnd
nnkIo IncIudIng Innfnr fIoxIon, dorsIfIoxIon, InvorsIon, ovorsIon nnd
rofnfIon.
Sorfs fhnf bonofIf from fhoso shIn, nnkIos nnd foof sfrofchos IncIudo
InskofbnII nnd ofbnII IoxIng CycIIng HIkIng, IncknckIng,
MounfnInoorIng nnd OrIonfoorIng Ico hockoy nnd IIoId hockoy Ico SknfIng,
!oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs rncquof sorfs IIko TonnIs,
IndmInfon nnd Squnsh !unnIng, Trnck nnd Cross Counfry runnIng sorfs
IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng
SurfIng SwImmIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
Abducfor dIgIfI mInImI
Abducfor hnIIucIs
Adducfor hnIIucIs
Ixfonsor dIgIforum Iongus
Ixfonsor hnIIucIs Iongus
IIoxor dIgIfI mInImI brovIs
Qundrnfus Innfno
TIbInIIs nnforIor
132
L01 - Foot-beh|nd 8h|n 8tretch: Sfnnd urIghf nnd Inco fho fo of your foos on
fho ground bohInd you. Iush your nnkIo fo fho ground.
L02 - Front 6ross-over 8h|n 8tretch: Sfnnd urIghf nnd Inco fho fo of your foos
on fho ground In fronf of your ofhor foof. SIowIy bond your ofhor knoo fo
forco your nnkIo fo fho ground.
3|re|cres lor |re 3r|rs, Ar||es, Fee| ard Toes
133
L03 - Ra|sed Foot 8h|n 8tretch: Sfnnd wIfh your bnck fo n chnIr. IInco fho fo of
your foos onfo fho chnIr nnd fhon ush your nnkIo downwnrds.
L04 - 0oub|e Knee||ng 8h|n 8tretch: SIf wIfh your knoos nnd foof fInf on fho
ground. SIf bnck on your nnkIos nnd koo your knoos fogofhor. IInco your
hnnds noxf fo your knoos nnd sIowIy Ionn bnckwnrds whIIo rnIsIng your
knoos off fho ground.
134
L05 - 8quatt|ng Toe 8tretch: KnooI on ono foof wIfh your hnnds on fho ground.
Koo fho foos of your ronr foof on fho ground, sIowIy Ionn forwnrd nnd nrch
your foof.
L0 - Ank|e Rotat|on 8tretch: !nIso ono foof off fho ground nnd sIowIy rofnfo your
foof nnd nnkIo In nII dIrocfIons.
135
Top 5 8tretches for each 8port
Tho sfrofchos boIow nro n shorf IIsf of somo of fho mosf bonofIcInI sfrofchos
for onch sorf. ObvIousIy fhoro nro n Iof moro, buf fhoso nro n gronf Inco fo
sfnrf.
8ports 8tretches
Archory Al6, Il2, C02, 06, l4
InskofbnII A05, Il3, I03, H05, K0?
IncknckIng C02, ll, I0?, C03, K0?
InffIng sorfs
CrIckof, InsobnII, SoffbnII, ofc. A09, Il6, C03, 02, l8
IoxIng A0l, A0?, I08, Il?, l?
CnnooIng Al3, Al6, I06, 20, I04
Confncf sorfs
IoofbnII, CrIdIron, !ugby, ofc. A02, A0?, I08, I0l, H05
Cross Counfry C05, I03, I04, K0?, !0l
CycIIng I06, 08, I05, I05, J03
IIoId Hockoy 22, I0?, I02, H04, J02
CoIf Al?, Il2, 06, l8, I04
CrIdIron l3, Il0, I06, Cl3, H02
HIkIng C03, ll, I03, C0l, J03
Ico Hockoy 23, I08, I0l, H02, K0?
Ico SknfIng 0?, I03, Il2, I0l, H0l
InIIno SknfIng 09, I04, Il0, I03, H04
KnynkIng Al3, Al?, I0?, l8, I03
MnrfInI Arfs Il?, C05, l3, C05, H06
MounfnInoorIng C02, 09, I0l, C03, !02
ofbnII A02, Il4, I03, H05, K04
OrIonfoorIng C03, l3, I04, C06, K02
!nco wnIkIng l?, I05, I03, J02, K04
!ncquof sorfs
TonnIs, IndmInfon, Squnsh, ofc. Al4, I0?, Il?, C03, l6
!oIIor SknfIng 08, I04, Il3, I06, H03
!owIng Al5, Al6, I06, C05, I0l
!unnIng C03, I0l, C04, I02, K04
!ugby l?, I04, I0l, C04, H05
Snow IonrdIng l3, I0l, Il3, I0l, I04
Snow SkIIng 06, 22, I06, I03, K0?
Soccor I0l, C05, H05, J06, !02
SurfIng C05, l6, I0?, I05, I02
13
SwImmIng Al2, Al4, I08, 04, J03
ThrowIng sorfs
CrIckof, InsobnII, IIoId Ivonfs, ofc. Al3, Al?, Il4, Il?, l8
VoIIoybnII Al2, 22, Il0, H02, K0?
WnIkIng 2l, I08, I05, J03, K0l
Wnfor skIIng I0l, C03, l0, I09, I06
WrosfIIng l5, 22, I06, C0l, H06
137
Top 5 8tretches for each 8ports |njury
Tho sfrofchos boIow nro n shorf IIsf of suggosfod sfrofchos fo hoI wIfh n
numbor of common sorfs InjurIos. Tho foIIowIng sfrofchos nro bonofIcInI for
fho rovonfIon nnd Iong form rohnbIIIfnfIon of fho InjurIos IIsfod boIow
howovor, fhoy nro nof fo bo usod In fho InIfInI sfngos of Injury rohnbIIIfnfIon.
SfrofchIng durIng fhIs onrIy sfngo of fho rohnbIIIfnfIon rocoss cnn cnuso
moro dnmngo fo fho Injurod fIssuos. AvoId nII sfrofchIng durIng fho fIrsf ?2
hours nffor nny soff fIssuo Injury, nnd romombor fo foIIow Tho !uIos for Snfo
SfrofchIng In chnfor 5.
8ports |njury 8tretches
Hond nnd ock
WhIInsh & Wrynock A0l, A02, A04, A0?, All
Hnnds nnd IIngors
Thumb SrnIn Il2, Il3, Il4, Il5, Il?
IIngor SrnIn & TondonIfIs Ill, Il2, Il3, Il4, Il?
WrIsfs nnd Ioronrm
WrIsf SrnIn & TondonIfIs I04, Ill, Il2, Il6, Il?
CnroI TunnoI & !Innr TunnoI Syndromo I02, Ill, Il3, Il6, Il?
IIbow
IIbow SrnIn A08, Al6, Il0, Ill, Il?
TrIcos Tondon !ufuro A09, I0l, I06, I09, Il0
TonnIs, CoIfors & Throwors IIbow Al2, Al4, Al6, I0l, Il0
ShouIdor nnd !or Arm
IIcos IruIso, SfrnIn & TondonIfIs Al?, I02, I06, I0?, Ill
Chosf SfrnIn Al4, Al?, I04, I05, I0?
ImIngomonf Syndromo Al6, I0l, I06, I0?, Il0
IocfornI MuscIo InsorfIon InfInmmnfIon Al4, I0l, I04, I05, I0?
!ofnfor Cuff TondonIfIs A09, Al2, Al3, Al4, Al5
Irozon ShouIdor AdhosIvo CnsuIIfIs A08, Al4, Al6, I06, I0?
Inck nnd SIno
MuscIo IruIso & SfrnIn 05, 08, l3, l8, 22
!Ignmonf SrnIn 0l, 05, 09, l4, 2l
138
Abdomon
MuscIo SfrnIn C02, C03, C05, l4, 2l
HIs, IoIvIs nnd CroIn
HI IIoxor SfrnIn & IIIosons TondonIfIs C03, I0l, I02, I03, I05
CroIn SfrnIn & TondonIfIs H0l, H02, H04, H06, H08
OsfoIfIs IubIs C04, Cl3, H02, H05, H0?
IIrIformIs Syndromo I0l, I03, I05, I09, Ill
HnmsfrIngs nnd QundrIcos
QundrIcos IruIso, SfrnIn & TondonIfIs C05, I0l, I02, f05, I06
HnmsfrIng SfrnIn C0l, C05, C08, Cll, J03
IIIofIbInI I& Syndromo 22, I02, I03, I05, I0?
Knoo
ModInI CoIInfornI !Ignmonf SrnIn MC! I03, I05, H02, H04, H0?
AnforIor CrucInfo IIgnmonf SrnIn AC! I0l, I02, I03, C03, J03
OsgoodSchInffor Syndromo C03, I02, I03, I04, I06
InfoIIofomoroI InIn Syndromo I0l, I02, I05, H05, I04
InfoIInr TondonIfIs Jumors Knoo I02, I03, I06, H04, I02
!owor !og
CnIf SfrnIn C03, Cl3, J03, J06, K02
AchIIIos Tondon SfrnIn & TondonIfIs K0l, K02, K04, K05, K0?
ShIn SIInfs MTSS J06, K02, K04, K0?, !02
AnforIor Comnrfmonf Syndromo I02, !02, !03, !04, !06
AnkIo nnd Ioof
AnkIo SrnIn J03, J06, K04, !02, !06
IosforIor TIbInI TondonIfIs H08, J02, K0l, K04, K0?
IorononI TondonIfIs J04, K02, K04, !02, !06
IInnfnr InscIIfIs J03, J06, K04, K0?, !05
139
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About the Author
rad wa|ker
Irnd Is nn InfornnfIonnIIy rocognIzod sfrofchIng nnd
sorfs Injury consuIfnnf wIfh ovor 20 yonrs of rncfIcnI
oxorIonco In fho honIfh nnd fIfnoss Indusfry. Irnd Is n
HonIfh ScIonco grndunfo of fho !nIvorsIfy of ow
IngInnd wIfh osfgrndunfo nccrodIfnfIons In nfhIofIcs,
swImmIng nnd frInfhIon conchIng. Irnd hns workod wIfh
oIIfo IovoI nnd worId chnmIon nfhIofos nnd Iocfuros for
Sorfs ModIcIno AusfrnIIn on Injury rovonfIon.
About the Yode|s
0ust|n 8m|th
usfIn Is n !ovoI I ArfIsfIc CymnnsfIcs conch wIfh ovor 6
yonrs of rofossIonnI conchIng oxorIonco. Ho hoIds n
CorfIfIcnfo II nnd III In sorf nnd rocronfIon nnd Is Hond
Conch & CoordInnfor of mon`s gymnnsfIcs nf fho CoId
Consf CymnnsfIcs CIub In QuoonsInnd, AusfrnIIn. HIs
sorfIng nchIovomonfs IncIudo sfnfo rorosonfnfIon for
soccor nnd bnsobnII, nnd n 3
rd
Inco fInIsh for frnmoIIno
nf fho QuoonsInnd chnmIonshIs.
8hannon Aust|n
Shnnnon hns l4 yonrs of gymnnsfIcs comofIfIon
oxorIonco wIfh numorous nnfIonnI nnd InfornnfIonnI
rnnkIngs IncIudIng n !ovoI l0 nfIonnI nnd Sfnfo
rnnkIng nnd n l
sf
Inco !ovoI 9 rnnkIng nf fho 2006
InfornnfIonnI HnwnII AIohn Cymfosf. Sho curronfIy
works ns n gymnnsfIcs conch nf fho CoId Consf
CymnnsfIcs CIub In QuoonsInnd, AusfrnIIn nnd Is
sfudyIng Socondnry IducnfIon nnd II nf unIvorsIfy.
142
Need he|p des|gn|ng a stretch|ng rout|ne?
osIgnIng fho rIghf sfrofchIng roufIno Isn`f onsy. Ivon wIfh n ubIIcnfIon
IIko fho !IfImnfo CuIdo fo SfrofchIng & IIoxIbIIIfy, you sfIII nood fo hnvo n
dofnIIod undorsfnndIng of nnnfomy nnd hysIoIogy hnvo oxorIonco In bnsIc
sfrongfh nnd condIfIonIng fochnIquos nnd know rocIsoIy whIch sfrofchos
nro roIovnnf for onch nrfIcuInr muscIo grou nnd onch nrfIcuInr sorf.
And ovon If you do hnvo nII fho nbovo, If fnkos fImo, dIscIIIno nnd n Iof of
offorf fo dosIgn nnd cronfo n snfo, offocfIvo sfrofchIng roufIno for yoursoIf or
your cIIonfs.
So, how wouId you IIko fo hnvo Irnd WnIkor, nufhor of fho !IfImnfo CuIdo
fo SfrofchIng & IIoxIbIIIfy, nvnIInbIo 24? fo dosIgn sfrofchIng roufInos jusf
for you WoII, now you cnn! WIfh InsfnnfSfrofch you cnn nccoss Irnd`s vnsf
oxorIonco nnd oxorfIso fo.
6reate as many Profess|ona| 8tretch|ng Rout|nes
as you want, 0u|ck|y and Eas||y - Suaranteed!
WIfh n sImIo foursfo rocoss, InsfnnfSfrofch
roducos n IIsf of sfrofchos wIfh fooIroof, sfoby
sfo InsfrucfIons nnd Icfuros. You cnn fhon soIocf,
snvo, rInf, or omnII nny of fho suggosfod
sfrofchIng roufInos.
InsfnnfSfrofch comos comIofo wIfh ovor l30
dIfforonf sfrofchIng oxorcIsos nnd cronfos ndvnncod
sfrofchIng roufInos for wnrmIng u, cooIIng down,
rovonfIng Injury or ImrovIng orformnnco. WIfh
InsfnnfSfrofch you cnn cronfo rofossIonnI
sfrofchIng roufInos for ovor 35 sorfs nnd 20
dIfforonf muscIo grous.
Ior moro InformnfIon, vIsIf.
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143
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A shorf fImo ngo I cnughf u wIfh n good frIond of mIno ChrIsfohor
CuorrIoro. Ho's fho nufhor of MnxImIzo Your MofnboIIsm nnd fho foundor of
fho nfIonnI MofnboIIc & !ongovIfy !osonrch Confor In fho !S, nnd hoIs
ncfors, ncfrossos, modoIs nnd "C" IovoI oxocufIvos ronch fhoIr fuII ofonfInI
bofh hysIcnIIy nnd monfnIIy.
Anywny, wo gof fo fnIkIng nnd ho snId n Iof
of hIs cIIonfs hnd boon nskIng nbouf
sfrofchIng, nnd couId I do nn oxcIusIvo nudIo
rocordIng for hIs cIIonfs
WoII, of courso I ngrood buf wIfh ono
condIfIon I hnd fo bo nbIo fo offor fho
rocordIng fo my vnIuod cusfomors. Ho
ngrood nnd now you cnn gof our oxcIusIvo,
onoonono nudIo rocordIng for froo fho
snmo rocordIng fhnf hIs cIIonfs hnvo fo ny
$9? n monfh fo nccoss.
In fhIs l hour MI3 nudIo rosonfnfIon, ChrIsfohor nnd I go wny boyond fho
bnsIcs nnd dIscuss IIffIo known sfrofchIng socrofs fhnf wIII rovoIufIonIzo fho
wny you fhInk nbouf sfrofchIng nnd fIoxIbIIIfy.
And ns n wny of snyIng fhnnk you for urchnsIng fho !IfImnfo CuIdo fo
SfrofchIng & IIoxIbIIIfy, If`s yours nbsoIufoIy froo!
SImIy vIsIf fho wob sIfo boIow nnd you cnn IIsfon fo fho rocordIng onIIno,
downIond fho MI3 fo your IIod or rond fho onfIro wordforword frnnscrIf. I
hoo you onjoy If.
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