Stretching Anatomy-2nd Edition (24 page)

In summary, each dynamic stretch should include 10 to 20 repetitions done either in place or over a given distance; you should progressively increase the range of motion and the speed of movement; the muscles should be contracted throughout the entire stretch; you should use good technique for each repetition just as you would normally perform the action; and you must ensure the movements are completely controlled by doing deliberate actions with no bouncing.

Those preparing for competitive or recreational activities can use the following dynamic stretches as a preexercise warm-up. In most cases, they are very helpful for almost any sport. These dynamic stretches concentrate on the major muscle groups in the body and are very easy to execute. You will find more enjoyment in your training or activity if you include these preexercise dynamic stretches in your program. In the next chapter, you will find more specific programs and recommendations for a variety of sporting events. You have multiple options from which to choose when deciding which stretching exercises best fit your purposes.

Dynamic Hip External and Internal Rotator Stretch

Execution

1. Stand upright on the right leg, with the knee straight. Stand with the right side facing a supporting surface such as a wall, the edge of a corner, or a doorway. Hold on to the supporting object at shoulder height.
   
2. Bend the left knee and hip slightly, and let the left leg hang down in a relaxed manner as the starting point of this dynamic stretch.
   
3. Swing and rotate your left bent leg around your hip in a circular motion, inside and outside directions, in a dynamic manner.
   
4. Keep the trunk upright, and allow the circular motion to take place around the hip joint.
   
5. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles in external rotation:
  Left gluteus maximus, left gluteus medius, left gluteus minimus, left piriformis, left gemellus superior, left gemellus inferior, left obturator externus, left obturator internus, left quadratus femoris, lower left erector spinae
  
• Most-stretched muscles in internal rotation:
  Left gluteus medius, left gluteus minimus, left tensor fasciae latae, left semitendinosus, left semimembranosus, left gracilis, lower left latissimus dorsi, lower left trapezius
  

Stretch Notes

The hip external rotator muscles are located in the deep tissue of the hip just underneath the gluteus maximus muscle. These particular muscles can become sore or tight when unusual stress is placed on them or after engaging in activities that are not common in daily routines. Soreness or tightness is often due to extensive use of the hip external and internal rotator muscles in activities such as ice skating, in-line skating, or the skating style of cross-country skiing. Many other activities, such as an impromptu game of soccer requiring sprinting, jumping, and making sudden changes of direction, can easily result in uncomfortable or painful muscles later on.

On subsequent days, if soreness or tightness is still present in these particular muscles, before starting any activities that require hip external or internal rotational movements, use this dynamic stretch to warm up. This dynamic stretch increases the effectiveness of muscular movements and enhances total performance in many sporting activities.

Dynamic Hip Adductor and Abductor Stretch

Execution

1. Stand upright on the right leg, with the knee straight. Stand with the right side facing a supporting surface such as a wall, the edge of a corner, or a doorway. Hold on to the supporting object at shoulder height.
   
2. Bend the left knee and hip slightly, and let the left leg hang down in a relaxed manner as the starting point of this dynamic stretch.
   
3. Swing your left leg in front of you from side to side in a dynamic manner, with just enough clearance to avoid hitting the right leg. Make sure the knee of the swinging leg stays slightly bent.
   
4. Keep the trunk upright, and allow the movement to take place in the hip joint by using the adductor muscles located inside the thigh and hip and the abductor muscles located outside the thigh and hip.
   
5. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles on inside of thigh:
  Left gracilis, left adductor magnus, left adductor longus, left adductor brevis, left pectineus, middle and lower left sartorius, left semitendinosus, left semimembranosus
  
• Most-stretched muscles on outside of thigh:
  Left gluteus medius, left gluteus minimus, left gluteus maximus, left tensor fasciae latae, upper left sartorius
  

Stretch Notes

The muscles on the medial (inner) side and lateral (outer) side of the hip and thigh are fairly large. As a group, they are called the adductor and abductor muscles, respectively. These muscles are responsible for hip adduction (bringing the leg toward the midline of the body) and abduction (moving the leg away from the midline of the body). They also keep the legs centered under the body and are used as stabilizer muscles in the performance of daily activities. Certain unusual movements or activities, such as repeated stair climbing or hiking uphill or downhill, can cause the muscles in this region to feel sore or fatigued, a condition that could easily continue on subsequent days. Regular stretching most likely will alleviate some of the symptoms. It is strongly recommended that you stretch the adductor and abductor muscles both before and after participating in sports or other strenuous activities to help prevent injuries or symptoms.

This is a helpful and effective preexercise dynamic stretch for people who feel muscular pain or general stiffness in the inner or outer thigh. Pain in any region of the body is often a result of muscular soreness. When muscles are sore, they often feel stiff as well. A person with this condition has the tendency to limit the range of motion of the affected muscles in order to avoid pain. Therefore, normal daily activities can be significantly affected depending on the severity of the pain. Rather than avoiding movement, a person suffering from muscular soreness or tightness should specifically try to move and stretch the injured muscles in a dynamic manner before starting an exercise routine. Performing this dynamic stretch for the hip adductors and abductors will increase flexibility and warmth in these muscle groups just before the activity, which in turn will lessen the likelihood or severity of injury and also possibly increase exercise capacity.

Dynamic Hip Flexor and Extensor Stretch

Execution

1. Stand upright facing one side of a doorway. Stand on the left leg, with the knee straight. Hold on to the supporting object at the height of your shoulder.
   
2. Bend the right knee and hip slightly, and let the right leg hang down in a relaxed manner as the starting point of this dynamic stretch.
   
3. Keeping the leg slightly bent, swing your right leg straight forward and backward in a dynamic manner so that it swings parallel to the opening of the doorway.
   
4. Keep the trunk upright, and allow the movement to take place in front of and behind the hip joint, using the flexor and extensor muscles of the hip.
   
5. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles on front of hip:
  Right rectus femoris, right vastus lateralis, right vastus intermedius, right vastus medialis, right tensor fasciae latae, right sartorius
  
• Most-stretched muscles on back of hip:
  Right gluteus maximus, right semitendinosus, right semimembranosus, right biceps femoris, lower right erector spinae, lower right latissimus dorsi
  

Stretch Notes

The hip flexor and extensor muscles are used extensively in most sports. These muscles often fatigue first, and as a consequence performance decreases. Muscle soreness and tightness follow as the athlete continues to use these muscles. If they are not stretched properly, most likely the hamstrings and quadriceps will tighten up even more. Tight hamstrings and quadriceps are common among exercisers who significantly increase speed, the distance run, or the amount of uphill climbing during training. Tightness in the muscles can ease during exercise as the muscles get warmer, but when the athlete stops, the pain can return. Thus, it is especially important to stretch properly after exercise.

It is equally important to do some dynamic preexercise stretches before engaging in your regular exercise routine. This dynamic stretch for the hip flexors and extensors will alleviate some of the problems you might encounter as you exercise these muscles extensively. We recommend performing this stretch as a warm-up before doing any higher-intensity workouts.

Dynamic Standing Knee Flexor Stretch