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| A Stretch of the Imagination by Michael Adesso |
| People often ask if stretching is effective at reducing injuries or improving athletic performance. The answer to that question remains elusive. There is no strong evidence that proves the old style, slow and steady stretch reduces injury or improves performance. |
| However, we know from our daily practice with athletes, that individuals with “tight” muscles seem more prone to injury. A better question may be “is the old style stretch our best option prior to an athletic activity?” |
| Our traditional warm-up routine involves a short run followed by a slow and steady ten minute stretch. By the time you are ready for action, your body has shut back down. A “newer” approach to stretching involves a more dynamic and functional routine. One that more closely resembles what you are about to expect out of your body. |
| Dynamic stretching involves utilizing patterns of movement that your body will perform in the activity to follow. With this type of stretching, you are not only preparing your muscles, but activating your neurological system. |
| This new “technique” was actually being used by the Soviet Bloc in the 1970’s. Their warm-ups comprised of a short and focused agility routine. The routine involved a series of controlled hops and jumps. |
| The following is an example of a dynamic warm-up routine aimed at readying your muscles and firing up your nervous system: |
| Start with a light jog for 5 to 10 minutes. |
| Lunge Walk: For loosening up the hips, improving leg drive and strengthening the buttock and hamstrings. |
| Assume a lunge position and step forward into another lunge. Keep your chest up, look straight ahead and coordinate your arms with your legs. To add more rotation to this movement, bring your elbow toward your opposite knee as you lunge. Lunge walk for 10 to 15 yards. |
| Leg Swings: Actively stretch and strengthen the hamstrings. |
| Standing on your left leg, place your left hand on the wall, or a partner’s shoulder. Swing your right leg back and forth in a pendulum motion, gradually increasing momentum. Swing your leg 10 to 15 times. Add a high knee lift (bringing your thigh parallel to the ground) on your front swing to make it more specific to running. Remember not to kick with your leg; make it a smooth and controlled motion. |
| Heel-Toe Walk: It strengthens the muscles of the foot and calf, which absorb force when landing; also works the ankle through a full range of motion. |
| Stand as tall as you can on your toes. Balance for a moment and then begin walking forward with slow, small steps (10-12 inches). Maintain your balance on the ball and toes of your support foot. Dorsiflex your ankle (move your toes out toward your shin) on the opposite legs as it swings through space. Heel-Toe walk for 10 to 15 yards. |
| Enjoy a new warm-up routine. Save the slow and steady stretching for after exercise, or on your non-workout days. |
| Here are two dynamic stretches for the core, which can also be used for strengthening exercises by adding 2-4 pounds; you can also use a medicine ball or dumbbell weight. |
| Wood Chopper: Stand with your feet shoulder width apart, knees slightly flexed, upper body erect with a firm center. Swing your arms overhead and down between the legs in a chopping motion. Bend at the knees and waist as your arms go between your legs. Extend your body and reach tall on the return movement. Do 10-15 repetitions and 2 sets. |
| Russian Twist: Stand with your feet at shoulder width, knees slightly flexed, upper body erect. Arms are held out straight away from your body, about chest high. Alternate twisting to the right and to the left, let the feet pivot as you turn (like swinging a baseball bat). Do 10-15 repetitions and 2 sets. |
| Michael Adesso, PT, ATC Director of Physical Therapy University Sports Medicine Amherst Location |