The Science of Athletic Stretching Programs

1. The Science of Athletic Stretching Programs

2. The Science of Athletic Stretching Programs An increased ROM can permit a greater stretch on the involved muscles. Those muscles can produce even greater forces because a prestretched muscle can exert more force than a nonstretched muscle. Prestretched muscles function with greater efficiency because elastic energy is stored in the muscle tissue during stretching and recovered during the subsequent shortening (Asmussen and Bond-Petersen 1974). However, Hill (1961) found that when relaxation of the muscle is allowed to occur between the stretching and shortening phases, the preloaded condition provides no advantage, and the stored elastic energy is dissipated as heat. Komi (1984) showed that a delay of 0.9 seconds between eccentric and concentric contractions eliminated the increase in performance expected from elastic recoil. http://www.youtube.com/watch?v=bo6m9oziL3g&feature=related

3. How Much Flexibility is Necessary for Running? • How much flexibility is actually required for optimal running? • Does stretching soft tissues to an extreme ROM provide any benefit? • Do runners need enough flexibility to perform splits?

4. How Much Flexibility is Necessary for Running? • A runner needs a ROM that permits running without excessive soft-tissue resistance (de Vries 1963) • In a normal running stride, when the hip is flexed, the knee is also flexed. A long hamstring position is never reached. Consequently, a runner does not need extreme flexibility in the hamstrings (Tolsma 1985)

5. How Much Flexibility is Necessary for Running? Two key factors in reducing running times 1.) Increasing the length of the stride - An increase in lower limb flexibility should result in increased stride length 2.) Increasing the runner’s velocity - Increasing the distance or range over which a muscle force is applied. - Tolsma (1985) identified the posterior and anterior muscles of the lower leg (ankle plantar flexors and dorsiflexors, respectively), the anterior thigh muscles (quads), and the posterior buttock muscles (gluteals) as muscle groups whose enhanced flexibility will increased the range over which force is applied.

6. How Much Flexibility is Necessary for Swimming? • Average swimming speed is a product of two factors: the average stroke length and the average stroke frequency (Hay 1993). • Lewin (1979) has identified 5 major parts of the body that deserve special attention in developing flexibility to enhance swimming: Ankles Hip joint Shoulder joint Spinal column Knee joint

7. How Much Flexibility is Necessary for Swimming? • More often than not, swimmers are too flexible rather than insufficiently flexible (Falkel 1988) • Weldon and Richardson (2001) found prevalence rates of shoulder pain in swimmers ranging from 3% to 80%. • The average collegiate swimmer is estimated to perform more than 1 million strokes annually (Kammen et al. 1999). • Repetition and overuse is a major factor in the development of pain.

8. How Much Flexibility is Necessary for Swimming? • A swimmer needs ROM that will permit swimming without excessive soft-tissue resistance and that will facilitate optimal technique. • There is little information available to for assessing the average ranges of motion required by different athletic activities (Hubley-Kozey and Stanish 1990). • Increased shoulder ROM can reduce stability of the glenohumeral joint and predispose a swimmer to injury.

9. How Much Flexibility is Necessary for Throwing and Projecting? • An increase in ROM permits one to exert muscle forces over greater distances and longer periods of time (Alter 2004). • If flexibility is high, then antagonist muscle activity may be reduced, which would also lead to high limb velocity (Kraemer et al. 1995). • An increased ROM permits a greater prestretch on the involved muscles and thus allows them to produce even greater forces. • http://www.youtube.com/watch?v=19uk0iGDVF4&feature=related

10. How Much Flexibility is Necessary for Weightlifting, Power lifting, and Bodybuilding? • The development of flexibility is thought to improve the performance of the weight lifter by facilitating the use of optimal technique and enhancing muscular hypertrophy and strength (Alter 2004). • Optimal technique is vital in the Olympic weight lifting lifts: The overhead snatch and the clean-and-jerk. http://www.youtube.com/watch?v=ObHWpdx4S5U&feature=PlayList&p=CF893988530D9278&playnext=1&playnext_from=PL&index=62 http://www.youtube.com/watch?v=6VVphohM49A

11. How Much Flexibility is Necessary for Weightlifting, Power lifting, and Bodybuilding? • The snatch lift requires full shoulder flexibility for external rotation. The lifter completely rotates the shoulders from behind the back, getting the weight away from the body so it will not cause injury if dropped (Burgener 1991). • Lifters also need flexibility in the spinal column and elbow joints. A significant decrease in mobility in the spinal column makes getting under the barbell and fixing the barbell in the snatch lift more difficult (Vorobiev 1987).

12. How Much Flexibility is Necessary for Weightlifting, Power lifting, and Bodybuilding? • It is important to have flexibility in the quadriceps, adductors, and the Achilles tendon. These muscles are all stretched during the squat position of the snatch and clean-and-jerk lifts (Webster 1986). • A tight Achilles tendon and ankle result in the heel raising from the floor, reducing the size of the base and making the lift less stable.

13. How Much Flexibility is Necessary for Weightlifting, Power lifting, and Bodybuilding? • John Parillo, a nutritionist and bodybuilding expert, believes that stretching a muscle is not only important but also absolutely essential for bodybuilders to develop “maximum muscle size, shape, and separation” (Zulak 1991). • Parillo contends that stretching the fascia is the key to success because “thickened, toughened fascia limits muscle growth and gives a bodybuilder’s development a flat appearance” (Zulak 1991). • Stretching gives the muscle underneath the fascia greater room to grow. Fascia is essentially all of the connective tissue in the body. The tendons that join muscles to the bone, the joint capsules, and the ligaments are all fascia. Fascia is extremely strong!

14. How Much Flexibility is Necessary for Weightlifting, Power lifting, and Bodybuilding? • Stretching can improve one’s strength on a neurological level. This improvement is theoretically made possible by raising the GTO’s threshold. • Stretching helps to “recharge” the muscles by enhancing the removal of lactic acid that hinders muscular contraction. • Stretching gives the body a more graceful appearance – essential when posing in a routine. http://www.youtube.com/watch?v=_9Jt9hfN-Ws • Weider (1995) contends that may “bodybuilders attempt to mask their muscle tightness by performing twisting poses instead of remedying the condition by enhancing flexibility.”

15. How Much Flexibility is Necessary for Golf • The full golf swing is one of the most complex movements in sports. It necessitates strict coordination, balance, timing, strength, and flexibility (Alter 2004). http://www.youtube.com/watch?v=Z2o1SYXaOHE&feature=related Stretching Benefits • The increased ROM allows the golfer to apply forces over greater distances and longer periods of time. • The greater range allows the golfer increased velocities, energies, and momenta. • The increased ROM permits the golfer a greater stretch on the involved muscles. As a result, those muscles can produce even greater forces because a prestretched muscle can exert more forces than a nonstretched muscle.

16. How Much Flexibility is Necessary for Golf • The need for flexibility in the hip rotators during a backswing is described by Ninos (2001): “During the backswing of a right-handed golfer, tightness in the right hip external rotators and left hip internal rotators can affect range of motion. As the trunk is rotating to the right, the right hip will internally rotate while the left hip will externally rotate. Tightness in the opposite muscle groups will inhibit the hips’ ability to accomplish these needed motions.” http://www.youtube.com/watch?v=OddFic7OUfk http://www.youtube.com/watch?v=sWmy-eqOmEM&feature=related Stretch the glutes and hip adductors.

17. X –Rated Stretches The possibility of an injury depends on numerous variables, including the individual’s state of training, age, previous injuries, structural abnormalities, fatigue, and improper technique. Alter (2004) 1.) Hurdler’s stretch - Used to stretch the hamstrings and lower back. The exercise is performed on the floor with the leg to be stretched straight forward (in hip flexion with knee extended) and the opposite leg abducted, flexed, and internally rotated at the hip with knee completely flexed so that the heel is next to the buttocks. • The awkward knee position in the bent leg creates a stress point at the medial knee joint (Alter 1996,1998) • Cailliet and Gross (1987) cite three major problems with this stretch: stretches the knee ligaments, it can result in twisting and side slipping of the knee cap, and it can crush the rear portion of the lateral meniscus. • * Not a single citation was found in the literature verifying any type of injury caused by performing this stretch. (Alter 2004)

18. X –Rated Stretches Supta Virasana (Yoga Asana) 2.) Double leg or single leg Inverted Hurdler’s stretch - Used for primarily stretching the quadriceps and hip flexor. Risk Factors - Undue stress on the knee(s) - Reduce joint stability by overstretching the ligament - Lasater (1986) cautions that pregnant women should avoid prolonged backward bending after the fourth month to prevent a sudden drop in blood pressure caused by a compression of the inferior vena cava by the overlying fetus.

19. X –Rated Stretches 3.) Deep Knee Bend - Used to enhance flexibility of the hamstrings, groin, calf, and Achilles Tendon. Risk Factors Can be dangerous when performed incorrectly. When the bend is too deep and the muscles no longer hold and control the weight. The ligaments of the knee(s) bear the brunt of the weight. These exercises can strain the capsule and ligaments, compress the kneecaps, and crush the menisci. (Alter 1983).

20. X –Rated Stretches Padahastasana (Yoga Move) 4.) Standing Straight leg toe touch - The purpose of this exercise is to stretch the hamstrings, erector spinae, and the spinal muscles. Risk Factors: • Not advised for people who have a history of back problems. • Problems arise in those with weak abdominals and tight hamstrings (Falls and Humphrey 1989) • The exercise is thought to put stress on the disks, posterior ligaments of the lower back, and on the sciatic nerve. (Alter 1996) • No consensus exists regarding the inherent risks and virtues of this exercise.

21. X –Rated Stretches 5.) Arch and Bridge - Used to enhance the flexibility of the vertebral column and shoulders. Risk Factors: Hyperextension of the low back can cause injury by excessively squeezing spinal disks, by jamming together the spinal joints, and by pinching the nerve fibers that emerge from the foramina (openings) to form the sciatic nerve. Cailliet and Gross (1987) Before attempting a bridge, one should possess sufficient strength and suppleness to rise up and to support and maintain position. (Alter 2004) Flint (1964) criticized the standing backbend exercise because, if the abdominal muscles are weak and a swayback condition exists, this exercise will exacerbate the condition.

22. X –Rated Stretches 6.) Standing Torso Twist - Flexibility at the core of the body Risk Factors: The potential danger associated with improperly executing the standing torso twist is that its momentum can exceed the absorbing capacity of the tissues being stretched (Alter 1996, 1998). Failure to flex the knees can increase the risk of damage to their ligaments (Alter 1996, 1998). Risk reduction: Hold a broomstick across the back of the neck and shoulders while seated in a chair (Yessis 1986). Because the knees are not bearing weight, momentum and stress on the knees are reduced. If performed standing the knees should be slightly flexed.

23. X –Rated Stretches 7.) Gravity Inversion - These are traction techniques in which an individual is placed in an inverted position with gravity providing the tractive force. May relieve low-back pain, reduce muscle spasms, decompression of spinal segments, and relief of nerve entrapment. (Kane et al. 1985; Nosse 1978; Vernon et al. 1985) Risk Factors: Researchers have expressed concern that inversion exercises may be potentially harmful, based on studies that show increases in pulse rate and blood pressure in the inverted position (Ballantyne et al. 1986) Kobet (1985) reported a case of retinal tear without detachment that was presumed to be associated with hanging from gravity boots. Proponents of gravity inversion argue that a person’s blood pressure rises after any form of exercise.

24. X –Rated Stretches 8.) Shoulder stand and plow – Potentially dangerous stretches for the cervical region. These are common movements used in yoga. Risk Factors: The forward head posture causes the body’s weight to create a strong stretching forces involving flexion of the upper thoracic region. This region frequently tends to be flexed from faulty posture. (Kisner and Colby 1996). The flexed, inverted position compresses the lungs and heart, decreasing their potential effectiveness by impairing both circulation and respiration. Luby and St. Onge (1986) contend that the plow position also compresses the blood vessels to the brain, upper spinal cord, and chest. The more body weight that is supported by the upper vertebral column, the greater the risk. Additional force added by a partner could be disastrous. (Alter 2004)

25. No Absolute “No-Nos” “There is generally no such thing as an unsafe stretch or exercise: only an unsafe way of executing any movement for a specific individual at a specific time.” (Siff 1993) “There are no absolute no-no’s … Everything depends on the individual. There are some exercises that some people can’t do, and there are others that some people can do” (Harold B. Falls, PhD)

26. Low back Pain and Stretching • Experienced by 70-85% of all people some time in life.• The most common cause of activity limitation in people younger than 45 in the US.• The second most frequent reason for visits to the physician.• The fifth-ranking cause of admission to a hospital.• The third most common cause of surgical procedures.(1) Factors Contributing to Low Back Pain Posture Flexibility Body Mechanics Fatigue/Overtraining Weightlifting belts References 1) Andersson GB. Epidemiological features of chronic low-back pain. [Review] [46 refs] Lancet. 354(9178):581-5, 1999 Aug 14.

27. Low back Pain and Posture Spending your life in a flexed or bent-over position will stretch, fatigue and weaken not only the back muscles, but also the ligaments and intervertebral discs (shock-absorbing cartilage between the vertebrae). Perfect posture includes maintaining, but not exaggerating, these normal spinal curves and is best obtained by conscious control of the postural muscles like the rhomboids and abdominals. You can maintain correct upper back posture by pinching your shoulder blades together. Maintain a slight anterior pelvic tilt by contracting your abdominals. This posture should be maintained at all times: during lifting, walking, and especially sitting, where we have a tendency to relax and sprawl out.

28. Low back Pain and Flexibility Everything in the body is attached and forms what is called a kinetic chain. Basically, this means that when one body segment moves, it has an effect on another segment, and so on. (Gross 2008) Since the large leg and hip muscles are attached to the pelvis, and the pelvis is attached to the spine, stretching these muscles will keep the spine and spinal muscles flexible. For example, if your hamstrings are tight and you're standing up from a heavy deadlift or leaning over from a stiff-legged deadlift, your body can compensate by transferring the stress to the lower back muscles. The lower back muscles are much smaller than your hamstrings and not able to withstand such forces. Small as they are, they'll valiantly try to help you complete the lift.

29. Low back Pain and Body Mechanics Correct body mechanics should play a role in everyday lifting of objects, not just in lifting weights. Of course, it's most important to have perfect mechanics when lifting a large load, but if small loads are lifted incorrectly over and over again, it can create just as much damage. Keep your head up, shoulders back, abs tight, back arched. DO NOT round your back like a turtle and keep your legs straight as sticks.

30. Low back Pain and Weightlifting Belts Weightlifting belts were first used by Olympic weightlifters to prevent trunk hyperextension during overhead lifts, making it easier to lift heavy weights. Without any research behind it, industrial workers began using them to prevent lower back injuries and bodybuilders quickly waddled over and hopped on the bandwagon. Strong back and abdominal muscles should act like a natural belt, stabilizing the lumbar spine. One study showed that when weightlifting belts are worn during squats, lower back and abdominal muscles are used less. Wearing a weightlifting belt has no transference to daily life or sports. You must know how to brace your abdominals to prepare your trunk for heavy lifting and dynamic movement situations. Training with a weightlifting belt makes people dependent and ineffective in situations when the device is not used. People typically push out against the belt during a lift. When the belt is removed, the body will remember pushing out the abdominal musculature, instead of correctly tightening them, and this can result in a lower back injury. *The information on this slide was cited from t-muscle.com (author Lori Gross)

31. Low Back Pain Solutions Stretching You must stretch and maintain flexibility of the calves, hamstrings, glutes, quads, and hips. In addition, stretches should be performed on the lower back spinal erector muscles, the mid-back rhomboid muscles, and the cervical muscles because they're all attached to the spine. Low back spinal erector muscle stretch Lying on your back, flat on the ground, bend both knees with your feet in contact with the floor. Gently pull one knee toward your chest, while the other knee is still bent and your foot is in contact with the floor. Mid-back rhomboid stretch) Clasp your hands in front of you and extend your arms straight out at shoulder level. Now push out or "punch" ahead and let your shoulder blades spread out across your back.

32. Low Back Pain Solutions Stretching You must stretch and maintain flexibility of the calves, hamstrings, glutes, quads, and hips. In addition, stretches should be performed on the lower back spinal erector muscles, the mid-back rhomboid muscles, and the cervical muscles because they're all attached to the spine. Cervical stretch Drop your ear to your shoulder while looking straight ahead. Don't lift your shoulder to reach your ear. You can gently pull on the top of the head with the same arm that you are bending toward. Abdominal Exercises The basis of strengthening your abdominals is to learn how to perform a pelvic tilt. Start by lying on your back on the floor with your knees bent. Try to flatten out the lumbar curve by rotating the lower part of your pelvis toward your bellybutton. Your back should not be arched, but pressed flat against the floor. *The information on this slide was cited from t-muscle.com (author Lori Gross)

33. Low Back Pain Solutions Low back exercises Muscles of the lower back are very frequently undertrained or not trained at all. Thus, they need individualized exercise to increase their strength and endurance. For instance, lower back extension should always be performed with a pelvic tilt to enhance stabilization. It's not to hard to perform a pelvic tilt, but it is hard to keep a pelvic tilt and tight abs when performing movements with the extremities. That's why so many people hurt their backs. They perform a task without a pelvic tilt and without tightening up their abs. In effect, they ask their lower back muscles to compensate in order to complete the task. These muscles are short and thin (in most people) and not anywhere as thick and as strong as the abdominals are. In order to teach your pelvis and abs to cooperate, perform a pelvic tilt and hold. Breathe in as you raise your arms over your head. Breathe out as you place them back on the ground. Perform three sets of ten repetitions. Add weights in your hands if this movement is easy and your back doesn't leave the ground as your arms go over your head. *The information on this slide was cited from t-muscle.com (author Lori Gross)

34. Yoga The word "yoga" comes from the Sanskrit root yuj, which means "to join" or "to yoke". • Yoga is a practical aid, not a religion. Yoga is an ancient art based on a harmonizing system of development for the body, mind, and spirit. The continued practice of yoga will lead you to a sense of peace and well-being, and also a feeling of being at one with their environment. This is a simple definition. • The practice of yoga makes the body strong and flexible, it also improves the functioning of the respiratory, circulatory, digestive, and hormonal systems. Yoga brings about emotional stability and clarity of mind. *Reference from www.yoga.org.nz

35. Yoga • The primary aim of yoga is to restore the mind to simplicity and peace, and free it from confusion and distress. • This sense of calm comes from the practice of yogic asanas and pyranayama. • Asanas are the postures, or exercises, of yoga designed to help you master control of your body. • Pranayama (PRAH-nah-YAH-mah) are breathing exercises designed to help you master control of your breath. *Referenced from The Complete Idiot’s Guide to Yoga

36. Yoga • Yoga is designed to work all of your muscles not just isolated muscle groups. • Many of the postures, such as the twists and inversions, stimulate particular internal organs or release energy from stress-prone areas such as the lower back or neck.

37. Yoga: Body and Mind • Asanas (poses) balance the respiratory, circulatory, nervous, hormonal, digestive, and reproductive systems. • The asanas involve vertical, horizontal, and cyclical movements, which provide energy to the system by directing the blood supply to the areas of the body which need it most. • It is the practice of yoga which removes the sluggishness from the body and brings it to the level of the active mind. Ultimately, both the body and mind rise to the level of the illuminated self. • Yoga asanas help ensure an even distribution of bioenergy, or life force, which brings the mind to a state of calm.

38. Yoga & Fitness • Yoga asanas are stimulative exercises, while other endurance exercises are irritative. • In yoga the participant can keep both the body and the mind relaxed, even as you stretch, extend, rotate, and flex your body. • Yoga refreshes the body, while other types of exercise exhaust it. Yoga involves the equal exertion of all parts of the body and does not overstrain any one part. • In other forms of exercise, the movements are restricted to a part or parts. They are reflex actions, which do not involve the intelligence in their execution. There is little space for precision and perfection, without extra energy expenditure. *Referenced from Yoga: The Path to Hollistic Health

39. Health Benefits of Yoga • http://www.youtube.com/watch?v=EcSB47g72rM&feature=related Physiological benefits of yoga • Sleep improvement Joint ROM increases • Decrease in pain Reaction time improves • Increase in energy level Pulse rate decreases • Blood pressure decreases Energy levels increase • Posture improves Weight normalizes • Muscular strength increases • Muscular flexibility increases

40. Health Benefits of Yoga Psychological benefits of yoga • Concentration improves • Attention improves • Mood improves • Depression decreases • Hostility decreases • Memory improvements • Social skills improve • Anxiety decreases • Mind body connection improves • Cognitive function improves

41. Yoga & Stress • Yogic science believes that the nerves control the unconscious mind, and that when the nervous system is strong, a person faces stressful situations more positively. • Asanas improve blood flow to all the cells of the body, and revitalize the nerve cells. This flow strengthens the nervous system and its capacity for enduring stress. Not an Asana!

42. Yoga & Stress • During stressful situations when a person inhales/exhales the diaphragm becomes too taut to alter its shape. • Yogic exercises address this problem by developing elasticity in the diaphragm, so that, when stretched, it can handle any amount of stress, whether intellectual, emotional, or physical. • Slow, effortless exhalation during practice of an asana brings serenity to the body cells, relaxes the facial muscles, and releases all tension from the organs of perception, the eyes, ears, nose, tongue, and skin. • Then, invading fears and anxieties cannot penetrate to the brain. • http://www.youtube.com/watch?v=UCwI-jrSq4Y&feature=channel

43. Pilates • Pilates was invented and developed in the 20th century by a man named Joseph Pilates. This system of exercise is targeted towards improving the body by toning and conditioning all muscle groups while developing better breathing habits, improving posture and learning to use the mental concentration and focus. • It helps to improve overall balance and dexterity (co-ordination) as well as streamlining the body and helping to improve flexibility. It is extremely good for rehabilitation from injury and degenerative conditions.

44. Pilates Joseph Pilates Joseph H Pilates was born and raised in Germany. As a young child growing up he suffered from rickets and other illnesses. As he became older he became determined to strengthen his weak and frail body and developed a real interest in health and fitness During the First World War he served as an orderly and became involved with the treatment of patients who were disabled and immobile. This was where the exercise/equipment system of pilates was born.

45. Pilates Joseph Pilates Various pieces of apparatus including springs that were attached to beds were developed to help in exercise and rehabilitation. It was here that Joseph quickly became aware that patients recovered a lot faster when springs and resistance were used. These techniques led to the development of the machine which is now known as the "Reformer".

46. Pilates Benefits of Pilates • Improved balance Improved flexibility • Better coordination Less stress • Increased Oxygen intake Greater circulation • Enhanced immune system Improved digestion • Lean toned body Better strength • Improved skin and hair * Referenced from www.yoga.org.nz

47. Pilates Pilates Reformer Demonstration http://www.youtube.com/watch?v=qtk6RZZSpCQ Mat Pilates Demonstration http://www.youtube.com/watch?v=Q-bQf3mSpTA&feature=related