Stretching

Stretching Technique
Common Stretches
Abdominal Strengthening Exercises
Basics of Self-Massage

Stretching Technique

When?	Stretch after workouts to help muscles clear waste chemicals (reduces soreness). Stretch carefully when muscles are sore. Find time to do a lengthy stretching session once in a while (like when watching TV) to improve general flexibility.
When not to stretch.	Before workouts, especially when you're not warmed up. Stretching a cold muscle can damage it. Don't stretch before competition, as stretching actually decreases muscle strength for several minutes. Use careful movement for warmup instead.
How?	Move slowly into a stretch, and go only until the muscle you're stretching applies resistance. Stop before it hurts. "No pain, no gain" does not apply here. Never bounce. Hold the stretch for a minimum of 15 seconds. 30 seconds or more is best. When I'm sore, I'll often stretch until I feel the muscle relax a bit. This might be a minute or more.
Which ones?	After a workout: At least the Basic Six (see below) When sore: Basic Six and Plus Three but only after you're warmed up. Once or twice a week: Basic Five, Plus Three, and Other Running Stretches Once in a while (every couple of weeks): The full list.

Common Stretches

Basic Six* Hamstring
Stand with legs crossed, feet side by side, back leg straight. Bend straight forward. This can also be done while seated on the floor.

Or, stand with one heel placed on chair, bench or step. Both legs straight. Bend at hip (not waist) toward raised foot.

Lunge Stand with both legs straight, one foot directly in front of the other about the distance of a large step. Keeping back leg straight, bend front knee until the front of the hip feels tension.

Quad Stand near a partner or wall for balance. Grasp left ankle with left hand, and pull the foot toward the buttocks. (I don't recommend doing the hurdler's stretch, and laying back on the floor. This causes the knee to flex sideways. It's not built for that.)

Calf Stand with both hands on a wall. Put one leg back about the distance of a large step, keep that knee straight. Bend the other knee until the calf on the extended leg feels tension. Be sure the back foot is pointing straight toward the wall. (I don't recommend stretching the calf by dropping the heel over a stair, especially when you're not warmed up. It's too easy to overdo it and damage the Achilles tendon.)

Groin Stand with feet about twice shoulder width. Squat down so that one leg is straight is out to the side. Switch legs.

ITB
ITB#1: Stand near a wall or something else for balance. Cross right leg over left, keeping left knee straight Feet should be placed about shoulder width apart, pointing forward. Bend to the right side, so that tension is felt on the outside of the left hip.

ITB#2: Lie on back on floor. Keep left leg flat on floor, bring right knee toward your chest. Grab your right ankle with your left hand and twist the leg inward. At the same time, using your right hand, pull your right knee across your body toward your left shoulder. This is the better of the two.

*The Basic Six stretches the calves, hamstrings, and the hips in all four directions. A basic maxim: Healthy calves and hips are essential for an injury-free runner.

Plus Three Seal Start face down on floor, push upper body off floor with hands, bending back at the waist, and look toward ceiling.

Sumo Stand with feet about twice shoulder width apart, feet splayed out at about a 45 degree angle. Place hands on knees and squat down, putting outward pressure on knees with hands. (Some have more graphic names for this stretch.)

Lower Back Lie on floor on back with both legs flat. Bring one knee toward your chest. Grasp bent leg with both hands and pull knee toward chest until you feel tension in your lower back.

Other Running Bottom of Foot Sit on floor with legs extended. Using your hands, bend toes back, and pull feet toward body until you feel tension along the bottom of the foot.

Straddle Seated on floor with legs straight, spread out legs at the greatest angle at which your are comfortable. Stetch by leaning upper body toward each knee, and to center. Is also helpful to lean to each side so that the shoulder touches the knee, with the other arm extended over your head toward the opposite foot.

Butterfly Seated on floor, legs bent so that soles of feet are touching. Grasp feet and pull upper body forward. Apply downward pressure on knees with elbows.

Half Straddle Start in straddle position, but bend one leg so that the sole of that foot is beside the opposite thigh. Lean upper body toward the knee of the straight leg.

Splits Do the splits, with legs straight, both sides and in the middle (Chinese).

Other Upper Back Lie on floor on back. Pull legs over your body and try to touch the floor above your head with your feet.

Neck Sitting or standing with shoulders square and back straight, looking straight forward:
Rotate head to side so that you are looking straight out over your shoulder.

Bend neck to try to touch your shoulder with your ear. Do not raise shoulder.

Pecs Lie on floor, face down, arms out to side at 90 degree angle. Roll to left side, lifting right arm over body. Should feel tension in front of shoulder and chest.

Triceps Sitting or standing with back straight, lift left arm straight up beside your ear. Reach back with hand as if stratching your back, keeping your elbow beside your ear. Now grasp left elbow with your right hand and apply pressure backward so that you feel tension in the muscles on the back of the upper left arm.

Shoulders Sit on floor with hands behind you on the floor about shoulder width apart. Slide buttocks away from hands

Abdominal Strenthening Exercises

Upper Abs	Lie on floor on your back with your knees bent. With hands behind head and without lifting feet, curl your body toward your knees. Should feel like your lifting one vertebra at a time off the floor. Don't bend your head forward with your hands. Do not have someone hold your feet, or place them under the couch. When you do, you end up working the hip flexors more than the abs. Repeat 15 - 20 times.
Side abs	Lie on flat on floor as before, but allow bent legs to fall to the left. Place your right hand behind your head, and rest your left hand on your stomach. Curl your upper body up as before, toward your right hip. Repeat 15 - 20 times, then switch sides.
Obliques	Lie flat on floor as before, but extend right leg. Place left hand behind your head, rest right hand on stomach. At the same time, curl upper body up, and raise right leg so that your left elbow touches your right leg, or better, goes past it on the outside. Concentrate on using your ab muscles to do the work. Repeat 15 - 20 times, then switch sides.
Lower Abs	Lie flat on floor with legs straight, and held straight up. Place hands on floor beside buttocks. Using only your lower abs, pull your legs as though you were going to pull them over your head. Go only as far as you can using only the ab muscles, and keep your legs straight.

There are many other abdominal exercises. We'll do many of them. These four, though, will provide good base of abdominal strength. You won't run, jump or throw your best if you don't have strong abs.

Basics of Self-Massage

Equipment: Tennis ball and golf ball. Some people us a dough rolling pin or hand massager. Some other massage tools are nice, but aren't as portable, and sometimes have to be plugged in.

Roll the ball in the palm of your hand lengthwise and side to side on the sore muscle, or use your hands to kneed the muscle like dough.

Press or squeeze hard enough for it to be little bit painful.

Always start at the end of the muscle that is furthest from the heart.

If you find a knot in the muscle (it will let you know when you find it!), work on it gently until it loosens up.

You can give yourself a fairly good back rub by lying on three or four tennis balls and carefully moving back and forth to massage the muscles.

The golf ball is especially nice for rolling under your foot when the bottom of your foot is sore.

Always keep your muscles warm, and drink lots of water to flush out wastes.

Questions: E-mail me: DanN@dayton.wednet.edu

Back to Season Intro

Basic Six*	Hamstring	Stand with legs crossed, feet side by side, back leg straight. Bend straight forward. This can also be done while seated on the floor. Or, stand with one heel placed on chair, bench or step. Both legs straight. Bend at hip (not waist) toward raised foot.
	Lunge	Stand with both legs straight, one foot directly in front of the other about the distance of a large step. Keeping back leg straight, bend front knee until the front of the hip feels tension.
	Quad	Stand near a partner or wall for balance. Grasp left ankle with left hand, and pull the foot toward the buttocks. (I don't recommend doing the hurdler's stretch, and laying back on the floor. This causes the knee to flex sideways. It's not built for that.)
	Calf	Stand with both hands on a wall. Put one leg back about the distance of a large step, keep that knee straight. Bend the other knee until the calf on the extended leg feels tension. Be sure the back foot is pointing straight toward the wall. (I don't recommend stretching the calf by dropping the heel over a stair, especially when you're not warmed up. It's too easy to overdo it and damage the Achilles tendon.)
	Groin	Stand with feet about twice shoulder width. Squat down so that one leg is straight is out to the side. Switch legs.
	ITB	ITB#1: Stand near a wall or something else for balance. Cross right leg over left, keeping left knee straight Feet should be placed about shoulder width apart, pointing forward. Bend to the right side, so that tension is felt on the outside of the left hip. ITB#2: Lie on back on floor. Keep left leg flat on floor, bring right knee toward your chest. Grab your right ankle with your left hand and twist the leg inward. At the same time, using your right hand, pull your right knee across your body toward your left shoulder. This is the better of the two.
		*The Basic Six stretches the calves, hamstrings, and the hips in all four directions. A basic maxim: Healthy calves and hips are essential for an injury-free runner.


Plus Three	Seal	Start face down on floor, push upper body off floor with hands, bending back at the waist, and look toward ceiling.
	Sumo	Stand with feet about twice shoulder width apart, feet splayed out at about a 45 degree angle. Place hands on knees and squat down, putting outward pressure on knees with hands. (Some have more graphic names for this stretch.)
	Lower Back	Lie on floor on back with both legs flat. Bring one knee toward your chest. Grasp bent leg with both hands and pull knee toward chest until you feel tension in your lower back.

Other Running	Bottom of Foot	Sit on floor with legs extended. Using your hands, bend toes back, and pull feet toward body until you feel tension along the bottom of the foot.
	Straddle	Seated on floor with legs straight, spread out legs at the greatest angle at which your are comfortable. Stetch by leaning upper body toward each knee, and to center. Is also helpful to lean to each side so that the shoulder touches the knee, with the other arm extended over your head toward the opposite foot.
	Butterfly	Seated on floor, legs bent so that soles of feet are touching. Grasp feet and pull upper body forward. Apply downward pressure on knees with elbows.
	Half Straddle	Start in straddle position, but bend one leg so that the sole of that foot is beside the opposite thigh. Lean upper body toward the knee of the straight leg.
	Splits	Do the splits, with legs straight, both sides and in the middle (Chinese).

Other	Upper Back	Lie on floor on back. Pull legs over your body and try to touch the floor above your head with your feet.
	Neck	Sitting or standing with shoulders square and back straight, looking straight forward: Rotate head to side so that you are looking straight out over your shoulder. Bend neck to try to touch your shoulder with your ear. Do not raise shoulder.
	Pecs	Lie on floor, face down, arms out to side at 90 degree angle. Roll to left side, lifting right arm over body. Should feel tension in front of shoulder and chest.
	Triceps	Sitting or standing with back straight, lift left arm straight up beside your ear. Reach back with hand as if stratching your back, keeping your elbow beside your ear. Now grasp left elbow with your right hand and apply pressure backward so that you feel tension in the muscles on the back of the upper left arm.
	Shoulders	Sit on floor with hands behind you on the floor about shoulder width apart. Slide buttocks away from hands