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NEW! Anatomical Muscle Pictures The Stretching Handbook 3rd Edition Brad Walker 135 Unique Stretching Exercises to help you Avoid Sports Injury, Improve Athletic Performance & Alleviate Muscle & Joint Pain The Stretching Handbook 135 Unique Stretching Exercises to help you Avoid Sports Injury, Improve Athletic Performance & Alleviate Muscle & Joint Pain Brad Walker What are the experts saying about The Stretching Handbook? “The Stretching Handbook provides a comprehensive guide to the art of stretching. The detailed photographic catalogue of stretching exercises serves as an easy-to-follow reference guide for athletes and coaches alike.” Wayne Pearce Coach - Balmain Tigers RLFC “Stretching is an important part of any exercise program to help prevent injury and to increase flexibility. The Stretching Handbook is a clear, concise guide to stretches for all areas of the body.” Bob Fulton Coach - Manly Sea Eagles RLFC & Australian Team Coach “The acceptance of the importance of flexibility and stretching for sport is commonplace, but appropriate and accessible information for athletes and coaches to use is not always easy to find. The Stretching Handbook is designed to be a very portable and quick reference for athletes and coaches rather than an academic reference. To this end it is a very practical text with concise chapters written in an easy-to-read manner but without being punctuated by research findings or scientific references.” “Overall, it is well laid out, user-friendly and very suitable for athletes and developing coaches. It is a welcome addition to the limited number of texts that deal with stretching for sport.” Angela Calder Performance Consultant - Australian Institute of Sport “The Stretching Handbook is a useful resource for all coaches. The photographs and explanations are clear and concise. A much needed resource.” Janet Bothwell National Director of Coaching - Netball Australian “A thoroughly professional and comprehensive book on a subject that previously was very much neglected. It will play an important role for coaches and athletes in preparation for their specific sports. The Stretching Handbook is a must for anybody in the health and fitness industry.” Tony Green Strength & Conditioning Coach - Gold Coast Chargers RLFC “Up to now, while there has been a plethora of books about, ‘How to…’ ‘The benefits of…’ exercise, there has not been much advice offered regarding stretching. I believe your book fills that gap very well. Stretching is a very important and often neglected part of exercise. I congratulate you on your efforts and look forward to recommending your publication to my patients.” Dr John Flynn Sports Medicine Australia “Overall The Stretching Handbook is a great resource for coaches and athletes. It offers a quick and easy reference to stretches for all areas of the body. Its size is an added bonus, making it easy to fit into a bag or back pocket.” Jill McIntosh Coach - Australian Netball Team “A comprehensive, helpful and easy-to-read publication. Great for amateurs and professionals.” Frank Farina Australian Socceroo Player / Coach - Brisbane Strikers “As a sportsman and now in my role offering improved health and preventative health care, I see this as a very practical tool for people of all walks of life. May it encourage all people to stretch to new heights of health and well being.” Brendan Long (B.Ed.) General Manager - Camp Eden Health Retreat Dedicated to JC: - My Rock. It’s all you! The Stretching Handbook First Edition: Second Edition: Third Edition: September 1997 December 1998 April 2007 Publisher: Address: Walkerbout Health Pty. Ltd. and The Stretching Institute™ PO Box 3063, Robina Town Centre Queensland 4230 AUSTRALIA +61 (0) 7 5564 5848 +61 (0) 7 5564 5818 Telephone: Facsimile: Website: Copyright © 1997-2007 Walkerbout Health Pty Ltd All rights reserved. Except under conditions described in the copyright act, no part of this publication may in any form or by any means (electronic, mechanical, micro copying, photocopying, recording or otherwise) be reproduced, stored in a retrieval system or transmitted without prior written permission from the copyright owner. Enquires should be addressed to the publisher. Warning The stretching exercises presented in this publication are intended as an educational resource and are not intended as a substitute for proper medical advice. Please consult your physician, physical therapist or sports coach before performing any of the stretching exercises described in this publication, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. ISBN 978-0-9581093-3-8 (Ring-bound) Contents Introduction 7 Chapter 1 – An Overview of Stretching and Flexibility What is Flexibility? What is Stretching? Fitness and Flexibility The Dangers of Poor Flexibility How is Flexibility Restricted? Flexibility and the Aging Process 9 Chapter 2 – The Benefits of Stretching Improved Range of Movement Increased Power Reduced Post Exercise Muscle Soreness Reduced Fatigue Added Benefits Why is there so much confusion about stretching? 13 Chapter 3 – A Stretching Story 17 Chapter 4 – The Types of Stretching Static Stretches Static Stretching Passive Stretching Active Stretching PNF Stretching Isometric Stretching Dynamic Stretches Ballistic Stretching Dynamic Stretching Active Isolated Stretching 21 Chapter 5 – The Rules for Safe Stretching There is no such thing as a good or bad stretch! Warm-up prior to stretching 27 Stretch before and after exercise Stretch all major muscles and their opposing muscle groups Stretch gently and slowly Stretch ONLY to the point of tension Breathe slowly and easily while stretching An example Chapter 6 – How to Stretch Properly When to stretch? What Type of Stretching? Hold, Count, Repeat Sequence Posture How to use Stretching as part of the warm-up What has Science got to say? The Greatest Misconception What conclusions can we make? 33 Chapter 7 – Flexibility Testing Sit and Reach Test Shoulder Flexibility Test Hamstring Flexibility Test 41 Chapter 8 – 135 Unique Stretching Exercises Neck and Shoulders Arms and Chest Stomach Back and Sides Hips and Buttocks Quadriceps Hamstrings Adductors Abductors Upper Calves Lower Calves and Achilles Shins, Ankles, Feet and Toes 45 49 59 69 73 87 95 101 111 117 123 129 135 Top 5 Stretches for each Sport Resource List 139 141 Introduction In the late 80’s and early 90’s I was competing as a professional triathlete and working in the sports coaching industry. I had the pleasure of working with a number of high profile coaches, athletes and sports doctors, and I started to notice a common theme among the injured athletes that I saw: A lack of flexibility. At university I decided to dedicate a large portion of my time to the study of stretching and flexibility training, and wherever possible chose the topic for my assignments and research papers. Then in 1992 I was fortunate enough to work with an exceptional sports coach by the name of Col Stewart. Col is one of those rare coaches who can take just about any sport, and devise a specific training program that always produces outstanding improvements for the athlete. His coaching is largely responsible for the success of many of his world champion athletes: Including his son, Miles Stewart (World Triathlon Champion); Mick Doohan (World 500cc Motorcycle Champion); and countless others from sports as diverse as roller-skating, squash, and cycling. During my time under his tuition, I noticed that his athletes were able to remain injury free while sustaining training loads that would cripple the average athlete. And one of the keys to his athletes’ success was stretching. I was convinced that improved flexibility through the proper use of stretching was a key component to improving athletic performance and reducing susceptibility to sports injury. The problem was; I could not find a publication that was as serious about stretching as I was. By 1995 I had become frustrated with the lack of information about stretching and was desperately seeking a comprehensive guide to flexibility training: A book that took stretching and flexibility seriously, with a detailed list and picture of every possible sports-related stretch a person could do. In my search I found many books where stretching got a mention, but nothing more than a page or two of vague generalizations and a few stick figures performing some very basic stretches. So, I decided to stop searching and start writing. In 1997, when the first edition of The Stretching Handbook was released, there was only one other publication entirely dedicated to the topic of stretching. Today there are dozens, but The Stretching Handbook continues to stand alone as the most user-friendly resource on stretching and flexibility training for athletes, coaches, trainers and health care professionals. The Stretching Handbook is written as an easy-to-use, quick reference guide so you don’t have to read it from cover to cover to take advantage of the information within. It contains 135 unique stretching exercises for every muscle group in the body and has been designed so you can carry it with you and refer to it often. This is a back-pocket handbook not a sit-on-the-shelf text book. If you want information on stretches for the back, look under that section; if you want to know what stretching can do for you, have a read through some of the benefits in chapter 2; or if you want to make sure you are stretching properly, refer to the Rules for Safe Stretching in chapter 5. Whether you are a professional athlete or a fitness enthusiast; a sports coach or personal trainer; a physical therapist or sports doctor, The Stretching Handbook will benefit you. Yours in sport Brad Walker Founder & CEO An Overview of Stretching and Flexibility Chapter 1 An Overview of Stretching and Flexibility What is Flexibility? Flexibility is commonly described as the range of movement, or motion, around a particular joint or set of joints. Or in layman’s terms, how far we can reach, bend and turn. When improving flexibility is the goal, the muscles and their fascia (sheath) should be the major focus of flexibility training. While bones, joints, ligaments, tendons and skin do contribute to overall flexibility, we have limited control over these factors. What is Stretching? Stretching, as it relates to physical health and fitness, is the process of… Get your copy of The Stretching Handbook here! 9 The Benefits of Stretching Chapter 2 The Benefits of Stretching Stretching is a simple and effective activity that helps to enhance athletic performance, decrease the likelihood of sports injury and minimize muscle soreness. But how specifically is this accomplished? Improved Range of Movement By placing particular parts of the body in certain positions, we are able to increase the length of the muscles and associated soft tissues. As a result of this, a reduction in general muscle tension is achieved and range of movement is increased. By increasing range of movement we are… Get your copy of The Stretching DVD here! 13 A Stretching Story Chapter 3 A Stretching Story Once upon a time there was an eager, young athlete ready to take on the world. He trained hard, ate right, got lots of rest and did all the things a budding young athlete should do. His specialty was the 10 km run and he was not too bad either. His personal best was 32 minutes and 4 seconds. That is pretty good for a seventeen year old kid. But he longed to break the 30 minute barrier, he had tried everything but nothing seemed to work. His training program was well structured and very professional. He was disciplined and rarely wavered from his set training program. He incorporated long runs, tempo runs, interval training, weight training in the gym, hill running, cross country running, deep water running and various other training methods to try and improve his personal best. He even bought a mountain bike to introduce cross training into his program. He always ate right, took extra vitamins and minerals to supplement his diet and always made sure that he drank plenty of water. He made sure he was well rested and even got the occasional massage to help his legs recover. I met our budding young athlete at a local fun-run where he had a good race and achieved a time that most people would be happy with. Although it was close to his personal best, it was still nowhere near his goal of breaking 30 minutes. We got to talking and I could tell he was disheartened and frustrated. He explained to me that he had tried everything and nothing he did seemed to improve his personal best. I asked if he would mind if I attended one of his training sessions and he welcomed the idea of getting some fresh advice. As it turned out, the next session that I could get to was an interval 17 session at the local 400 meter track. As I arrived he was just finishing his warm-up with a few run-throughs. For this session he was going to do eight, 400 meter intervals with plenty of rest in between each one. As soon as he started the first interval I could tell what was wrong. His hamstrings and calf muscles were so tight that they restricted the normal range of movement of his legs to the extent that they shortened his stride length. For a tall guy with long legs his stride length was atrociously short. After he finished his cool-down I asked him if he ever did any stretching. He replied quite honestly by saying he did none at all. Just to be sure we did a few flexibility tests for his back, hamstrings and calves. From these it was quite obvious that his flexibility was the major limiting factor in achieving his goal. I went on to explain how his lack of flexibility was contributing to a shortened stride length, which in turn was making it difficult to improve his personal best time. Armed with this new bit of hope he eagerly wanted advice on how to incorporate stretching into his training program. We sat down together and reviewed his training program for the next two weeks. We decided not to make any changes to the program itself, but simply add a general stretching workout to each session. The only advice I gave him was to add 10 minutes of stretching before each session, add another 15 minutes of stretching after each session and at least 30 minutes of stretching each night. The results did not happen straight away, but within two weeks his general flexibility improved considerably. We then incorporated a number of specific stretches to further increase the flexibility of his back, hamstrings and calves. The improvements over the next couple of months were remarkable. Not only did his times improve but his running style and technique also improved considerably. 18 A Stretching Story The last time I spoke with our budding young athlete he still had not achieved his 30 minute goal, but his 400 meter time had dropped to less than 60 seconds. His 5 km personal best was right on 15 minutes and his 10 km personal best was now just under 31 minutes. I am positive it is only a matter of time before he achieves his goal of breaking 30 minutes for 10 km. Remember that, except for adding stretching to his program, nothing else changed. We did not add anything to his program and we did not take anything away. All we did was incorporate a few basic stretching exercises as a regular part of his training and the results were remarkable. Do not make the mistake of thinking that something as simple as stretching will not be effective. Stretching is a vital part of any exercise program and should be looked upon as being as important as any other part of your health and fitness. 19 The Types of Stretching Chapter 4 The Types of Stretching Stretching is slightly more technical than swinging a leg over a park bench. There are rules and techniques that will maximize the benefits and minimize the risk of injury. In this chapter we will look at the different types of stretching, the particular benefits, risks and uses, plus a description of how each type is performed. Although there are many different ways to stretch, they can all be grouped into one of two categories; static or dynamic. Static Stretches The term static stretches refers to stretching exercises that are performed without movement. In other words, the individual gets into the stretch position and holds the stretch for a specific amount of time. Listed below are five different types of static stretching exercises. Static Stretching Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension. Both the antagonist, or opposing muscle group and the agonist, or muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension on the stretched muscle (or group of muscles). At this point the position is held or maintained to allow the muscles to relax and lengthen. The stretch to the right is a classic example of a static stretch in which the opposing muscles and the hamstrings and back muscles are relaxed. 21 Static stretching is a very safe and effective form of stretching with a limited threat of injury. It is a good choice for beginners and sedentary individuals. Passive Stretching This form of stretching is very similar to static stretching; however another person or apparatus is used to help further stretch the muscles. Due to the greater force applied to the muscles, this form of stretching can be slightly more hazardous. Therefore it is very important that any apparatus used is both solid and stable. When using a partner it is imperative that no jerky or bouncing force is applied to the stretched muscle. So, choose a partner carefully, the partner is responsible for the safety of the muscles and joints while performing the stretching exercises. The stretch on the left is an example of a passive stretch in which a partner is used to stretch the chest and shoulder muscles. Passive stretching is useful in helping to attain a greater range of movement, but carries with it a slightly higher risk of injury. It can also be used effectively as part of a rehabilitation program or as part of a cool-down. Active Stretching Active stretching is performed without any aid or assistance from an external force. This form of stretching involves using only the strength of the opposing muscles (antagonist) to generate a stretch within the target muscle group (agonist). The contraction of the opposing muscles helps to relax the stretched muscles. 22 The Types of Stretching A classic example of an active stretch is one where an individual raises one leg straight out in front, as high as possible, and then maintains that fixed position without any assistance from a partner or object. Active stretching is useful as a rehabilitation tool and a very effective form of conditioning before moving onto dynamic stretching exercises. This type of stretching exercise is usually quite difficult to hold and maintain for long periods of time and therefore the stretch position is usually only held for 10 to 15 seconds. PNF Stretching PNF stretching, or Proprioceptive Neuromuscular Facilitation, (sometimes referred to as Facilitated Stretching), is a more advanced form of flexibility training that involves both the stretching and contracting of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation and for that function it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength. The area to be stretched is positioned so that the muscle (or group of muscles) is under tension. The individual then contracts the stretched muscle group for 5 to 6 seconds while a partner applies sufficient resistance to inhibit movement. The force of contraction should be relative to the level of conditioning. The contracted muscle group is then relaxed and a controlled stretch is applied for about 30 seconds. The athlete is then allowed 30 seconds to recover and the process is repeated 2 to 4 times. 23 Information differs slightly about timing recommendations for PNF stretching. Although there are conflicting responses to the question; “for how long should I contract the muscle group” and “for how long should I rest between each stretch,” it is my professional opinion that through a study of research literature and personal experience, the previous timing recommendations provide the maximum benefits from PNF stretching. Isometric Stretching Isometric stretching is a form of passive stretching similar to PNF stretching, but the contractions are held for a longer period of time. Isometric stretching places high demands on the stretched muscles and is not recommended for children or adolescents who are still growing. Other recommendations include allowing at least 48 hours rest between isometric stretching sessions and performing only one isometric stretching exercise per muscle group in a session. A classic example of how isometric stretching is used is the ‘Leaning Heel-back Calf Stretch’ to the right. In this stretch the participant stands upright, leans forward towards a wall and then places one foot as far from the wall as is comfortable while making sure that the heel remains on the ground. In this position, the participant would then contract the calf muscles as if trying to push the wall down. To perform an isometric stretch; assume the position of the passive stretch and then contract the stretched muscle for 10 to 15 seconds. Be sure that all movement of the limb is restricted. Then relax the muscle for at least 20 seconds. This procedure should be repeated two to five times. 24 The Types of Stretching Dynamic Stretches The term dynamic stretches refers to stretching exercises that are performed with movement. In other words, the individual uses a swinging or bouncing motion to extend their range of movement and flexibility. Listed below are three different types of dynamic stretching exercises. Ballistic Stretching Ballistic stretching is an outdated form of stretching that uses momentum generated by rapid swinging, bouncing and rebounding movements to force a body part past its usual range of movement. The risks associated with ballistic stretching far outweigh the gains, especially when greater gains can be achieved by using other forms of stretching like dynamic stretching and PNF stretching. Other than potential injury, the main disadvantage of ballistic stretching is that it fails to allow the stretched muscle time to adapt to the stretched position and instead may cause the muscle to tighten up by repeatedly triggering the stretch reflex. (Discussed in chapter 5) Dynamic Stretching Unlike ballistic stretching, dynamic stretching uses a controlled, soft bounce or swinging motion to move a particular body part to the limit of its range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled. Do not confuse dynamic stretching with ballistic stretching. Dynamic stretching is slow, gentle and very purposeful. At no time during dynamic stretching should a body part be forced past the joints normal range of movement. Ballistic stretching, on the other hand, is much more aggressive and its very 25 purpose is to force the body part beyond the limit of its normal range of movement. Active Isolated Stretching Active Isolated (AI) stretching is a relatively new form of stretching developed by Aaron L. Mattes. It works by contracting the antagonist, or opposing muscle group, which forces the stretched muscle group to relax. The procedure for performing AI stretching is as follows. 1. Choose the muscle group to be stretched and then get into a position to begin the stretch. 2. Actively contract the antagonist, or opposing muscle group. 3. Move into the stretch quickly and smoothly. 4. Hold for 1 to 2 seconds and then release the stretch. 5. Repeat five to ten times. 26 The Rules for Safe Stretching Chapter 5 The Rules for Safe Stretching As with most activities there are rules and guidelines to ensure that they are safe. Stretching is no exception. Stretching can be extremely dangerous and harmful if done incorrectly. It is vitally important that the following rules be adhered to, both for safety and for maximizing the potential benefits of stretching. There is often confusion and concerns about which stretches are good and which stretches are bad. In most cases someone has told the inquirer that they should not do this stretch or that stretch, or that this is a ‘good’ stretch and this is a ‘bad’ stretch. Are there only good stretches and bad stretches? Is there no middle ground? And if there are only good and bad stretches, how do we decide which ones are good and which ones are bad? Let us put an end to the confusion once and for all... Discover all the Rules for Safe Stretching in The Stretching Handbook! 27 How to Stretch Properly Chapter 6 How to Stretch Properly When to Stretch? Stretching needs to be as important as the rest of our training. If we are involved in any competitive type of sport or exercise then it is crucial that we make time for specific stretching workouts. Set time aside to work on particular areas that are tight or stiff. The more involved and committed we are to exercise and fitness, the more time and effort we will need to commit to stretching. As discussed earlier it is important to stretch both before and after exercise, but; “When else should we stretch?” Stretch periodically throughout the entire day. It is a great way to stay loose and to help ease the stress of everyday life. One of the most productive ways to utilize time is to stretch while watching television. Start with five minutes of marching or jogging on the spot then take a seat on the floor in front of the television and start stretching. Competition is a time when great demands are placed on the body; therefore it is vitally important that… Learn How to Stretch Properly with The Stretching DVD! 33 Flexibility Testing Chapter 7 Flexibility Testing To really take advantage of the many benefits of stretching, a record of flexibility should be kept. For sports trainers and coaches in particular, it is vitally important to test and chart an athletes’ flexibility on a regular basis. This is important for two reasons. Firstly, it provides a starting point from which to measure improvements and gives an indication of any areas that may be weak or inflexible. Secondly, in the event of an injury, this baseline flexibility provides a goal to achieve before resuming exercise or returning to competition. It is vitally important that flexibility is regained after an injury. Therefore having a record of what the level of that flexibility was before the injury is very useful as a target to achieve. During the year set a minimum standard of flexibility for the activities engaged in. If an athlete becomes injured, it should be the goal to achieve the minimum standard of flexibility required for that activity before returning to exercise, competition or strenuous training. What follows is a brief example of a few basic flexibility tests… Get all the Stretching Information you’ll ever need with The Stretching Handbook & DVD! 41 135 Unique Stretching Exercises Chapter 8 135 Unique Stretching Exercises In this second half of the book there are 135 photographs of unique stretching exercises, each with an accompanying description of how the stretch is performed. These stretching exercises are not specific to any particular sport or any particular type of person. Of course all of them will not be relevant to everyone, but a great number of them will be suitable for most athletes, coaches, trainers and health care professionals. An index is included on page 48 to assist you in finding individual stretches, and each stretch has been arranged to correspond with a particular body part. For example, when looking for stretches for the shoulders, look to that particular heading. The stretches have been arranged so as to start with the neck and work down to the ankles and feet. On the following two pages there are anatomical diagrams of the major muscles of the body, and at the beginning of each section there is a list of the individual muscles that the stretches target. By matching the list of individual muscles at the beginning of each section, with the anatomical diagrams on the next two pages, you can see exactly which muscles are being stretched during each stretching exercise. For a more comprehensive explanation of the muscle anatomy involved during each of the stretching exercises, please refer to The Anatomy of Stretching at Important! Remember to always follow The Rules for Safe Stretching in chapter 5, and if you have any pre-existing injuries or ailments please consult a sports doctor or physical therapist before attempting any of the following stretches. 45 Muscular System (anterior view) Copyright © 2003 Chris Jarmey - The Concise Book of Muscles 46 135 Unique Stretching Exercises Muscular System (posterior view) Copyright © 2003 Chris Jarmey - The Concise Book of Muscles 47 Index of Stretches A. B. C. D. E. F. G. H. I. J. K. L. 48 Neck and Shoulders (17) Arms and Chest (17) Stomach (6) Back and Sides (23) Hips and Buttocks (13) Quadriceps (7) Hamstrings (15) Adductors (8) Abductors (7) Upper Calves (8) Lower Calves and Achilles (8) Shins, Ankles, Feet and Toes (6) 49 59 69 73 87 95 101 111 117 123 129 135 Stretches for the Neck and Shoulders Stretches for the Neck and Shoulders The major muscles being stretched. Deltoids Infraspinatus Latissimus dorsi Levator scapulae Longissimus capitis and cervicis Omohyoid Platysma Rhomboids Scalenus anterior, medius and posterior Semispinalis capitis and cervicis Spinalis capitis and cervicis Splenius capitis and cervicis Sternocleidomastoideus Sternohyoid Sternothyroid Subscapularis Supraspinatus Teres major and minor Trapezius 49 A01 - Lateral Neck Stretch: Look forward while keeping your head up. Slowly move your ear towards your shoulder while keeping your hands behind your back. A02 - Rotating Neck Stretch: Stand upright while keeping your shoulders still and your head up, then slowly rotate your chin towards your shoulder. 50 Stretches for the Neck and Shoulders A03 - Forward Flexion Neck Stretch: Stand upright and let your chin fall forward towards your chest. Relax your shoulders and keep your hands by your side. A04 - Diagonal Flexion Neck Stretch: Stand upright and let your chin fall forward towards your chest. Then gently lean your head to one side. 51 A05 - Neck Extension Stretch: Stand upright and lift your head, looking upwards as if trying to point up with your chin. Relax your shoulders and keep your hands by your side. A06 - Neck Protraction Stretch: While looking straight ahead, push your head forward by sticking your chin out. 52 Stretches for the Neck and Shoulders A07 - Sitting Neck Flexion Stretch: While sitting on a chair, cross your arms and hold onto the chair between your legs. Let your head fall forward and then lean backwards. Get over 130 Unique Stretching Exercises in The Stretching Handbook! 53 Top 5 Stretches for each Sport The stretches below are a short list of some of the most beneficial stretches for each sport. Obviously there are a lot more, but these are a great place to start. Sports Stretches Archery Basketball Backpacking Batting sports: (Cricket, Baseball, Softball, etc.) Boxing Canoeing Contact sports: (Football, Gridiron, Rugby, etc.) Cross Country Cycling Field Hockey Golf Gridiron Hiking Ice Hockey Ice Skating Inline Skating Kayaking Martial Arts Mountaineering Netball Orienteering Race walking Racquet sports: (Tennis, Badminton, Squash, etc.) Roller Skating Rowing A16, B12, C02, D06, D14 A05, B13, F03, H05, K07 C02, D11, E07, G03, K07 A09, B16, C03, D02, D18 A01, A07, B08, B17, D17 A13, A16, B06, D20, E04 A02, A07, E08, F01, H05 C05, F03, I04, K07, L01 B06, D08, E05, F05, J03 D22, E07, F02, H04, J02 A17, B12, D06, D18, I04 D13, E10, F06, G13, H02 C03, D11, E03, G01, J03 D23, E08, F01, H02, K07 D07, E03, E12, F01, H01 D09, E04, E10, F03, H04 A13, A17, B07, D18, E03 B17, C05, D13, G05, H06 C02, D09, E01, G03, L02 A02, B14, F03, H05, K04 C03, D13, E04, G06, K02 D17, E05, F03, J02, K04 A14, B07, B17, C03, D16 D08, E04, E13, F06, H03 A15, A16, B06, C05, E01 139 Running Rugby Snow Boarding Snow Skiing Soccer Surfing Swimming Throwing sports: (Cricket, Baseball, Field Events, etc.) Volleyball Walking Water skiing Wrestling 140 C03, F01, G04, I02, K04 D17, E04, F01, G04, H05 D13, E01, E13, F01, I04 D06, D22, F06, I03, K07 F01, G05, H05, J06, L02 C05, D16, E07, F05, I02 A12, A14, B08, D04, J03 A13, A17, B14, B17, D18 A12, D22, E10, H02, K07 D21, E08, F05, J03, K01 B01, C03, D10, E09, F06 D15, D22, E06, G01, H06 Resource List Alter, M.J.: 1998. Sports Stretch. Human Kinetics. IL, USA. Anderson, R.A.: 1981. Stretching. Shelter Publications. CA, USA. Appleton, B.D.: 1998. Stretching and Flexibility. Self Published. Arnheim, D.D.: 1989. Modern Principles of Athletic Training. Times Mirror. MO, USA. Frederick, A. & C.: 2006. Stretch to Win. Human Kinetics. IL, USA. Jarmey, C.: 2003. The Concise Book of Muscles. Lotus Publishing. Chichester, UK. Kurz, T.: 2003. Stretching Scientifically. Stadion Publishing Company. VT, USA. Lamb, D.R.: 1984. Physiology of Exercise. Macmillan Publishing Co. NY, USA. Laughlin, K.: 1999. Stretching & Flexibility. Simon & Schuster. NSW, Australia. McAtee, R.E.: 1999. Facilitated Stretching. Human Kinetics. IL, USA. Sang, K.H.: 2004. Ultimate Flexibility. Turtle Press. CT, USA. Walker, B.E.: 2007. The Anatomy of Stretching. Lotus Publishing. Chichester, UK. Weldon, S.M.: 2003. The efficacy of stretching for prevention of exercise-related injury: a systematic review of the literature. Manual Therapy, Volume 8, Issue 3, Page 141. 141 About the Author Brad Walker Brad is an internationally recognized stretching and sports injury consultant with 20 years of practical experience in the health and fitness industry. Brad is a Health Science graduate of the University of New England and has postgraduate accreditations in athletics, swimming and triathlon coaching. He has worked with elite level and world champion athletes and lectures for Sports Medicine Australia on injury prevention. About the Models Dustin Smith Dustin is a Level I Artistic Gymnastics coach with over 6 years of professional coaching experience. He holds a Certificate II and III in sport and recreation and is Head Coach & Coordinator of men’s gymnastics at the Gold Coast Gymnastics Club in Queensland, Australia. His sporting achievements include state representation for soccer and baseball, and a 3rd place finish for trampoline at the Queensland championships. Shannon Austin Shannon has 14 years of gymnastics competition experience with numerous national and international rankings; including a Level 10 National and State ranking; and a 1st place Level 9 ranking at the 2006 International Hawaii Aloha Gymfest. She currently works as a gymnastics coach at the Gold Coast Gymnastics Club in Queensland, Australia and is studying Secondary Education and PE at university. 142 Need help designing a stretching routine? Designing the right stretching routine isn’t easy. Even with a publication like The Stretching Handbook, you still need to have a detailed understanding of anatomy and physiology; have experience in basic strength and conditioning techniques; and know precisely what stretches are relevant for each particular muscle group and each particular sport. And even if you do have all the above, it takes time, discipline and a lot of effort to design and create a safe, effective stretching routine for yourself or your clients. So, how would you like to have Brad Walker, author of The Stretching Handbook, available 24-7 to design stretching routines just for you? Well, now you can! With InstantStretch you can access Brad’s vast experience and expertise to… Create as many Professional Stretching Routines as you want, Quickly and Easily - Guaranteed! With a simple four-step process, InstantStretch produces a list of stretches with foolproof, step-by-step instructions and pictures. You can then select, save, print, or email any of the suggested stretching routines. Far from limited, InstantStretch comes complete with over 130 different stretching exercises and creates advanced stretching routines for warming up, cooling down, preventing injury or improving performance. With InstantStretch you can create professional stretching routines for over 35 sports and 20 different muscle groups. For more information, visit… 143 TAKE YOUR FLEXIBILITY TO THE NEXT LEVEL... GUARANTEED! The Stretching Handbook is the book you keep with you wherever you go. It's an easy-to-use, quick reference guide for everyone involved in health, fitness and sporting activities. Written to minimize the likelihood of sports injury and increase athletic performance, it gives coaches, trainers, athletes and fitness enthusiasts a complete reference handbook to assist with the planning and implementation of their training and rehabilitation sessions. The author, Brad Walker, is an internationally recognized stretching and sports injury consultant with 20 years of practical experience in the health and fitness industry. Brad is a Health Science graduate of the University of New England and has postgraduate accreditations in athletics, swimming and triathlon coaching. He has worked with elite level and world champion athletes and lectures for Sports Medicine Australia on injury prevention. Brad is also the author of The Anatomy of Stretching and The Anatomy of Sports Injuries. "An excellent, important guide to optimum health and peak performance. Read, learn, implement and enjoy the benefits of wellness and enhanced quality of life." Dr Dennis Waitley (PhD): (Author & Past Chairman US Olympic Committee) "The first publication to thoroughly cover the importance of stretching to improve performance, avoid injury and assist in recovery. A vital part of any athletes complete conditioning program." Craig Starcevich (B.Ed.) (Fitness Coordinator - Brisbane Lions Football Club) "The Stretching Handbook has given me a greater understanding and appreciation of the importance of stretching. After reading The Stretching Handbook, my coach and I decided to write a specific stretching time into my program, thus taking stretching far more seriously. Thanks for allowing me to read The Stretching Handbook. It is definitely a book that anybody wanting to exercise, and even more so elite athletes should have by their side" Greg Bennett: (World Champion Triathlete) "We're always looking for the best, most updated information to help our athletes. I liked everything. It might be the best book on this subject I've read. The exercise descriptions and photos are excellent" Robert: (Pullman, USA) The Stretching Handbook is published by The Stretching Institute Address: PO Box 3063, Robina Town Centre, Qld 4230 Australia Web: Copyright c 1997-2007 Walkerbout Health Pty Ltd. All rights reserved.