Stretching Anatomy-2nd Edition (26 page)

Muscles Stretched

• Most-stretched muscles in forward arm movement:
  Posterior deltoid, latissimus dorsi, teres major, teres minor, triceps brachii
  
• Most-stretched muscles in backward arm movement:
  Biceps brachii, coracobrachialis, anterior deltoid, pectoralis major
  

Stretch Notes

You use these muscles extensively whenever you participate competitively or recreationally in any activities requiring under- or overhand throwing. Those who participate in these activities seasonally rather than all year long tend to encounter some tightness or soreness in the shoulder. This is a great preexercise stretch that should be performed whenever you have some tightness or aches in these muscles. This warm-up stretch is also a good way to loosen up your muscles to enhance the swinging patterns found in many sporting activities involving shoulder flexion and extension. This stretch imitates the dynamic movement patterns experienced during actual training sessions when throwing objects. Regularly stretch these muscles before and after these activities to prevent even further soreness and tightness. Continue to stretch these muscle groups as long as you participate in these activities. Warming up by using this dynamic stretching movement allows the body to get ready for your workout. This would decrease the possibility of injury or discomfort in these muscle groups.

Dynamic Shoulder Girdle Abduction and Adduction Stretch

Execution

1. Stand upright with your feet shoulder-width apart.
   
2. Extend your arms out to the side, slightly lower than shoulder height.
   
3. Swing your arms laterally back and forth in front of the chest, bringing them in medially toward your body as far as you can so they cross over each other.
   
4. Keep the trunk upright, and allow the dynamic movement to take place in the shoulder joint.
   

Muscles Stretched

• Most-stretched muscles during outward swing:
  Pectoralis major, pectoralis minor, anterior deltoid, coracobrachialis, biceps brachii
  
• Most-stretched muscles during inward swing:
  Middle trapezius, rhomboids, posterior deltoid, teres major, teres minor, infraspinatus, supraspinatus
  

Stretch Notes

This stretch is a great preexercise movement for people who recreationally or competitively play any type of game that requires a racket, such as tennis, badminton, squash, and racquetball. This stretch relieves aches and tightness between the shoulder blades as well as in the chest. Also this is a good way to loosen up your swing patterns and bring smoothness to your performance. This stretch warms these muscles in order to get rid of any preexercise soreness or tightness, and it imitates the dynamic movement patterns experienced during training sessions. Warming up by using this dynamic stretching movement allows the body to get ready for your workout. It is always beneficial to perform a series of light stretches before starting any type of exercise, sport, or strenuous activity. These light stretches decrease the possibility of injury or discomfort in these muscle groups.

Chapter 9
Customizing Your Stretching Program

The programs in this chapter can be prescribed for anyone who is interested in improving flexibility, strength, and strength endurance. To make changes to any of these areas, you need to be involved in a regular stretching program, preferably as a daily routine or as close to that as possible. Changes will not come in a day or two but rather after a dedicated effort of several weeks. You can perform these programs with or without any other kind of exercise routine. According to the latest research, heavy stretching, even without any other exercise activity, can bring about changes in flexibility, strength, and muscular endurance.

As in any other exercise program, progression is an integral part of a successful stretching program. The stretching progression should be gradual, going from a lighter load with less time spent on each stretch to a heavier load with more time spent on each stretch. For these programs, begin with the initial program at the beginner’s level and then progress through to the advanced level. You may customize this program according to your current level of experience and flexibility.

Generally, working through each level at the recommended speed will result in meaningful and consistent workouts. After such workouts, you will find improved flexibility in the muscles you worked as well as the satisfaction of having done something beneficial.

Intensity is always a critical factor when you want an exercise program to result in changes and improvements. In a stretching routine, intensity is controlled by the amount of pain associated with the stretch—in other words, how much effort you are putting into stretching the muscles. Using a pain scale from 0 to 10, initial pain is light (scale of 1 to 3) and usually dissipates as the stretching time is extended in each stretching routine. Light stretching occurs when you stretch a particular muscle group only to the point at which you feel the stretch, with an associated light pain. Moderate stretching (scale of 4 to 6) occurs when you start to feel increased, or medium, pain in the muscle you are stretching. In heavy stretching (scale of 7 to 10), you will initially experience a moderate to heavy pain at the start of the stretch, but the pain slowly dissipates as stretching continues.

Research studies have shown that heavier stretches rather than lighter stretches provide greater improvements in flexibility and strength. Thus, you are the key to your own success, and how well you are able to monitor stretch intensity and tolerate the pain level determines how quick and significant the improvements will be. Controlling the intensity is the key factor in any exercise program, and this also applies to your stretching program.

Because of the complexity of muscle attachments, many stretching exercises simultaneously affect a variety of muscle groups in the body and stretch the muscle groups around multiple joints. Thus, a small change in body position can change the nature of a stretch on any particular muscle. To get the maximal stretching benefit in any muscle, it is helpful to know the joint movements each muscle can do. Putting the joint through the full range of each motion allows for maximal stretching.

You can customize the stretches in this book, allowing for numerous stretch combinations. Also, this book illustrates only a portion of the available stretches. Experiment with these stretches by following the stretch notes. Information is also provided to enable you to explore a variety of positions in order to stretch the muscle by slightly altering the angles and directions of the various body positions. Thus, you can adapt the stretches to fit your individual needs and desires. For example, if you have soreness in only one of the muscles or just a part of the muscle, you can adapt each exercise to stretch that particular muscle. If the explained stretch or particular body position does not stretch a particular muscle as much as you want it to, then experiment by slightly altering the position. Keep making alterations in the position until you reach the desired level of stretch, based on the pain-scale rating.

In the programs that appear in this chapter, specific instructions are given relating to the time to hold the stretch and the time to rest between each stretch, as well as the number of repetitions you should do. Follow these instructions in order to get the benefits described. For example, if the instructions indicate you should hold a stretch position for 10 seconds, time or count out the stretch to ensure that you hold it for the recommended time. Also, you should incorporate only two to four heavier stretching days in each week and have a lighter stretching day in between each of the heavier stretching days.

It has been proven that stretching after weight training gives added benefits, especially when done either right after weight training or on nonlifting days. Stretching routines not only improve flexibility but also increase strength and strength endurance and improve balance. As we age, we all start losing some balance. Adding stretching exercises to your daily activities will bring additional improvements to your balance.

At the beginning of your stretching program, start each stretch with a light stretch and consider this your warm-up. After the initial warm-up stretch, move to your regular program. You need to slowly build up your tolerance to stretching and then move forward in the program as your flexibility improves. Tolerance is built by stretching on a regular basis, the same for any type of exercise program. Stretching is considered a workout just like any other exercise routine.

If your muscles seem tired, use only light stretches on those muscle groups. Do not overexert yourself. The body tells you if you need to back off. Keep in mind that the body needs to recover from any exercise routine, including any stretching routine. During the recovery period, the body builds up to a higher level. Chronic overuse of the muscles often leads to muscular fatigue, weakness, and even a partial failure of the muscle contraction.

Finally, for any stretch that requires you to sit or lie down, have a soft surface such as a carpet or athletic mat underneath you. Cushioning makes the exercises more comfortable and enjoyable. However, the cushioning should be firm. Too soft of a cushion will reduce the effectiveness of the stretch.

All the stretches in chapters 1 through 7 are best performed in a static manner by holding the stretch for a specified length of time. However, they also can be performed in a dynamic manner as a preexercise routine.

Static and Dynamic Stretching Programs

The following programs are specific stretching recommendations based on initial flexibility. In addition to following the programs listed, you should follow these general recommendations:

1. Include all the major muscle groups of the body in your stretching program.
   
2. Do at least one stretch for each joint movement.
   
3. Before any physical activity, use only light stretches as part of the warm-up.
   
4. After an exercise routine, cool down with light- to medium-intensity stretches.
   
5. If muscles are sore after exercise, perform only light stretches two or three times, with a 5- to 10-second hold and 5 to 10 seconds of rest between each stretch.
   
6. If muscle soreness persists for several days, continue doing light stretches two or three times with a 5- to 10-second hold for each stretch.
   
7. The majority of the stretches should be static in nature.
   

Static Stretches

You get the most benefit when you do static stretches several times a week at the end of any other workout activity such as jogging or weightlifting. Depending on your initial level of flexibility, follow the guidelines and stretches detailed here and in
tables 9.1
through
9.4
.

Beginner Level

1. Hold the stretch position for 5 to 10 seconds.
   
2. Rest for 5 to 10 seconds between each stretch.
   
3. Repeat each stretch two or three times.
   
4. Use an intensity level on the scale from 1 to 3, with light pain.
   
5. Stretch for a total of 15 to 20 minutes each session.
   
6. Stretch two or three times per week.
   
7. Stay on this program at least four weeks before going to the next level.