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- Stretching Anatomy
The visually stunning illustrations of 79 stretches cover all major joint areas of the body from the feet to the neck. Each stretch includes step-by-step instructions on how to perform the stretch, the names of the muscles stretched, and a Stretch Notes section detailing the procedures and benefits of every exercise as well as safety considerations and variations for increasing or decreasing difficulty.
You’ll find suggested stretching programs for daily mobility and flexibility, including stretches for people who sit or stand for extended periods, as well as a program proven to help lower blood glucose. Sport-specific stretching routines for 23 different sports are included for athletes and their trainers who want to improve flexibility, maximize efficiency of movement, and enhance recovery from training and competing in their chosen sport.
If tight hips, frozen shoulder, limited neck mobility, leg cramps, arthritis, or general muscle soreness are conditions you’re all too familiar with, use Stretching Anatomy, Third Edition, to develop a regular stretching routine that will help you move and feel better.
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
Chapter 2. Feet and Calves
Chapter 3. Knees and Thighs
Chapter 4. Hips
Chapter 5. Lower Trunk
Chapter 6. Arms, Wrists, and Hands
Chapter 7. Shoulders, Back, and Chest
Chapter 8. Neck
Chapter 9. Dynamic Stretches
Chapter 10. Programs for Daily Mobility and Flexibility
Chapter 11. Sport-Specific Stretching Programs
Arnold G. Nelson, PhD, is a professor in the School of Kinesiology at Louisiana State University. A leading researcher on flexibility, he is considered one of the top authorities on the effects of stretching on muscle performance. Nelson is a fellow of the American College of Sports Medicine and earned his PhD in muscle physiology from the University of Texas at Austin. He resides in Baton Rouge, Louisiana.
Jouko Kokkonen, PhD, is a retired professor in exercise science at Brigham Young University in Hawaii. For more than three decades, he taught anatomy, kinesiology, exercise physiology, and athletic conditioning and coached track and field. Kokkonen’s research has focused on the acute and chronic effects of stretching. He earned his PhD in exercise physiology from Brigham Young University and resides in Finland and the United States with his wife, Ruthanne.
Shoulder adductor stretch
Execution
- Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away.
- Place the palm of the left hand on the wall at shoulder height.
- Gradually “walk” the fingers up the wall as high as you can without pain.
- Flatten the hand against the wall, and lean the weight on the hand.
- Hold this position for the desired length of time.
- Repeat these steps for the opposite side.
Muscles Stretched
Most-stretched muscles: Left coracobrachialis, left infraspinatus, left latissimus dorsi, left teres major, left teres minor, left triceps brachii
Less-stretched muscles: Left posterior deltoid, left middle trapezius, left rhomboids
Stretch Notes
This stretch makes it easier to perform throwing actions as well as overhead around-the-house activities such as painting and window cleaning. Also, this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This activity especially helps a frozen shoulder. Keeping the weight resting on the fingers as they “walk” up the wall will help strengthen the shoulder abductors as well as stretch the shoulder adductors when you rest the weight at the terminal height.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
Intermediate seated hip external rotator and extensor stretch
Execution
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Variation
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Variation
Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Stretching programs for specific daily mobility and flexibility concerns
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
Basic Guidelines
- Hold the stretch position for 30 to 40 seconds for each stretch.
- Rest for 15 seconds between stretches.
- Repeat each stretch four times.
- Use an intensity level on the scale from 1 to 3 (light pain sensation).
- Do all four stretches on one limb before doing the same stretches on the opposite limb.
- For the best results, do all of the stretches listed in the tables.
- You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.
Shoulder adductor stretch
Execution
- Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away.
- Place the palm of the left hand on the wall at shoulder height.
- Gradually “walk” the fingers up the wall as high as you can without pain.
- Flatten the hand against the wall, and lean the weight on the hand.
- Hold this position for the desired length of time.
- Repeat these steps for the opposite side.
Muscles Stretched
Most-stretched muscles: Left coracobrachialis, left infraspinatus, left latissimus dorsi, left teres major, left teres minor, left triceps brachii
Less-stretched muscles: Left posterior deltoid, left middle trapezius, left rhomboids
Stretch Notes
This stretch makes it easier to perform throwing actions as well as overhead around-the-house activities such as painting and window cleaning. Also, this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This activity especially helps a frozen shoulder. Keeping the weight resting on the fingers as they “walk” up the wall will help strengthen the shoulder abductors as well as stretch the shoulder adductors when you rest the weight at the terminal height.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
Intermediate seated hip external rotator and extensor stretch
Execution
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Variation
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Variation
Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Stretching programs for specific daily mobility and flexibility concerns
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
Basic Guidelines
- Hold the stretch position for 30 to 40 seconds for each stretch.
- Rest for 15 seconds between stretches.
- Repeat each stretch four times.
- Use an intensity level on the scale from 1 to 3 (light pain sensation).
- Do all four stretches on one limb before doing the same stretches on the opposite limb.
- For the best results, do all of the stretches listed in the tables.
- You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.
Shoulder adductor stretch
Execution
- Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away.
- Place the palm of the left hand on the wall at shoulder height.
- Gradually “walk” the fingers up the wall as high as you can without pain.
- Flatten the hand against the wall, and lean the weight on the hand.
- Hold this position for the desired length of time.
- Repeat these steps for the opposite side.
Muscles Stretched
Most-stretched muscles: Left coracobrachialis, left infraspinatus, left latissimus dorsi, left teres major, left teres minor, left triceps brachii
Less-stretched muscles: Left posterior deltoid, left middle trapezius, left rhomboids
Stretch Notes
This stretch makes it easier to perform throwing actions as well as overhead around-the-house activities such as painting and window cleaning. Also, this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This activity especially helps a frozen shoulder. Keeping the weight resting on the fingers as they “walk” up the wall will help strengthen the shoulder abductors as well as stretch the shoulder adductors when you rest the weight at the terminal height.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
Intermediate seated hip external rotator and extensor stretch
Execution
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Variation
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Variation
Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Stretching programs for specific daily mobility and flexibility concerns
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
Basic Guidelines
- Hold the stretch position for 30 to 40 seconds for each stretch.
- Rest for 15 seconds between stretches.
- Repeat each stretch four times.
- Use an intensity level on the scale from 1 to 3 (light pain sensation).
- Do all four stretches on one limb before doing the same stretches on the opposite limb.
- For the best results, do all of the stretches listed in the tables.
- You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.
Shoulder adductor stretch
Execution
- Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away.
- Place the palm of the left hand on the wall at shoulder height.
- Gradually “walk” the fingers up the wall as high as you can without pain.
- Flatten the hand against the wall, and lean the weight on the hand.
- Hold this position for the desired length of time.
- Repeat these steps for the opposite side.
Muscles Stretched
Most-stretched muscles: Left coracobrachialis, left infraspinatus, left latissimus dorsi, left teres major, left teres minor, left triceps brachii
Less-stretched muscles: Left posterior deltoid, left middle trapezius, left rhomboids
Stretch Notes
This stretch makes it easier to perform throwing actions as well as overhead around-the-house activities such as painting and window cleaning. Also, this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This activity especially helps a frozen shoulder. Keeping the weight resting on the fingers as they “walk” up the wall will help strengthen the shoulder abductors as well as stretch the shoulder adductors when you rest the weight at the terminal height.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
Intermediate seated hip external rotator and extensor stretch
Execution
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Variation
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Variation
Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Stretching programs for specific daily mobility and flexibility concerns
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
Basic Guidelines
- Hold the stretch position for 30 to 40 seconds for each stretch.
- Rest for 15 seconds between stretches.
- Repeat each stretch four times.
- Use an intensity level on the scale from 1 to 3 (light pain sensation).
- Do all four stretches on one limb before doing the same stretches on the opposite limb.
- For the best results, do all of the stretches listed in the tables.
- You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.
Shoulder adductor stretch
Execution
- Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away.
- Place the palm of the left hand on the wall at shoulder height.
- Gradually “walk” the fingers up the wall as high as you can without pain.
- Flatten the hand against the wall, and lean the weight on the hand.
- Hold this position for the desired length of time.
- Repeat these steps for the opposite side.
Muscles Stretched
Most-stretched muscles: Left coracobrachialis, left infraspinatus, left latissimus dorsi, left teres major, left teres minor, left triceps brachii
Less-stretched muscles: Left posterior deltoid, left middle trapezius, left rhomboids
Stretch Notes
This stretch makes it easier to perform throwing actions as well as overhead around-the-house activities such as painting and window cleaning. Also, this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This activity especially helps a frozen shoulder. Keeping the weight resting on the fingers as they “walk” up the wall will help strengthen the shoulder abductors as well as stretch the shoulder adductors when you rest the weight at the terminal height.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
Intermediate seated hip external rotator and extensor stretch
Execution
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Variation
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Variation
Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Stretching programs for specific daily mobility and flexibility concerns
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
Basic Guidelines
- Hold the stretch position for 30 to 40 seconds for each stretch.
- Rest for 15 seconds between stretches.
- Repeat each stretch four times.
- Use an intensity level on the scale from 1 to 3 (light pain sensation).
- Do all four stretches on one limb before doing the same stretches on the opposite limb.
- For the best results, do all of the stretches listed in the tables.
- You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.
Shoulder adductor stretch
Execution
- Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away.
- Place the palm of the left hand on the wall at shoulder height.
- Gradually “walk” the fingers up the wall as high as you can without pain.
- Flatten the hand against the wall, and lean the weight on the hand.
- Hold this position for the desired length of time.
- Repeat these steps for the opposite side.
Muscles Stretched
Most-stretched muscles: Left coracobrachialis, left infraspinatus, left latissimus dorsi, left teres major, left teres minor, left triceps brachii
Less-stretched muscles: Left posterior deltoid, left middle trapezius, left rhomboids
Stretch Notes
This stretch makes it easier to perform throwing actions as well as overhead around-the-house activities such as painting and window cleaning. Also, this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This activity especially helps a frozen shoulder. Keeping the weight resting on the fingers as they “walk” up the wall will help strengthen the shoulder abductors as well as stretch the shoulder adductors when you rest the weight at the terminal height.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
Intermediate seated hip external rotator and extensor stretch
Execution
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Variation
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Variation
Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Stretching programs for specific daily mobility and flexibility concerns
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
Basic Guidelines
- Hold the stretch position for 30 to 40 seconds for each stretch.
- Rest for 15 seconds between stretches.
- Repeat each stretch four times.
- Use an intensity level on the scale from 1 to 3 (light pain sensation).
- Do all four stretches on one limb before doing the same stretches on the opposite limb.
- For the best results, do all of the stretches listed in the tables.
- You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.
Shoulder adductor stretch
Execution
- Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away.
- Place the palm of the left hand on the wall at shoulder height.
- Gradually “walk” the fingers up the wall as high as you can without pain.
- Flatten the hand against the wall, and lean the weight on the hand.
- Hold this position for the desired length of time.
- Repeat these steps for the opposite side.
Muscles Stretched
Most-stretched muscles: Left coracobrachialis, left infraspinatus, left latissimus dorsi, left teres major, left teres minor, left triceps brachii
Less-stretched muscles: Left posterior deltoid, left middle trapezius, left rhomboids
Stretch Notes
This stretch makes it easier to perform throwing actions as well as overhead around-the-house activities such as painting and window cleaning. Also, this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This activity especially helps a frozen shoulder. Keeping the weight resting on the fingers as they “walk” up the wall will help strengthen the shoulder abductors as well as stretch the shoulder adductors when you rest the weight at the terminal height.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
Intermediate seated hip external rotator and extensor stretch
Execution
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Variation
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Variation
Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Stretching programs for specific daily mobility and flexibility concerns
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
Basic Guidelines
- Hold the stretch position for 30 to 40 seconds for each stretch.
- Rest for 15 seconds between stretches.
- Repeat each stretch four times.
- Use an intensity level on the scale from 1 to 3 (light pain sensation).
- Do all four stretches on one limb before doing the same stretches on the opposite limb.
- For the best results, do all of the stretches listed in the tables.
- You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.
Shoulder adductor stretch
Execution
- Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away.
- Place the palm of the left hand on the wall at shoulder height.
- Gradually “walk” the fingers up the wall as high as you can without pain.
- Flatten the hand against the wall, and lean the weight on the hand.
- Hold this position for the desired length of time.
- Repeat these steps for the opposite side.
Muscles Stretched
Most-stretched muscles: Left coracobrachialis, left infraspinatus, left latissimus dorsi, left teres major, left teres minor, left triceps brachii
Less-stretched muscles: Left posterior deltoid, left middle trapezius, left rhomboids
Stretch Notes
This stretch makes it easier to perform throwing actions as well as overhead around-the-house activities such as painting and window cleaning. Also, this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This activity especially helps a frozen shoulder. Keeping the weight resting on the fingers as they “walk” up the wall will help strengthen the shoulder abductors as well as stretch the shoulder adductors when you rest the weight at the terminal height.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
Intermediate seated hip external rotator and extensor stretch
Execution
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Variation
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Variation
Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Stretching programs for specific daily mobility and flexibility concerns
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
Basic Guidelines
- Hold the stretch position for 30 to 40 seconds for each stretch.
- Rest for 15 seconds between stretches.
- Repeat each stretch four times.
- Use an intensity level on the scale from 1 to 3 (light pain sensation).
- Do all four stretches on one limb before doing the same stretches on the opposite limb.
- For the best results, do all of the stretches listed in the tables.
- You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.
Shoulder adductor stretch
Execution
- Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away.
- Place the palm of the left hand on the wall at shoulder height.
- Gradually “walk” the fingers up the wall as high as you can without pain.
- Flatten the hand against the wall, and lean the weight on the hand.
- Hold this position for the desired length of time.
- Repeat these steps for the opposite side.
Muscles Stretched
Most-stretched muscles: Left coracobrachialis, left infraspinatus, left latissimus dorsi, left teres major, left teres minor, left triceps brachii
Less-stretched muscles: Left posterior deltoid, left middle trapezius, left rhomboids
Stretch Notes
This stretch makes it easier to perform throwing actions as well as overhead around-the-house activities such as painting and window cleaning. Also, this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This activity especially helps a frozen shoulder. Keeping the weight resting on the fingers as they “walk” up the wall will help strengthen the shoulder abductors as well as stretch the shoulder adductors when you rest the weight at the terminal height.
Keeping the arm in a straight line between the body and the wall places the stretch equally on the anterior and posterior muscles. Moving the hand toward the front of the body places more stretch on the posterior muscles and moving the hand toward the back stretches the anterior muscles more. You can combine this stretch with the intermediate lower-trunk lateral flexor stretch in chapter 5.
Intermediate seated hip external rotator and extensor stretch
Execution
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Variation
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.
Variation
Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch
Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, tibialis posterior, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front, flex the left knee and place the left foot against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).
Stretching programs for specific daily mobility and flexibility concerns
Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11.
Basic Guidelines
- Hold the stretch position for 30 to 40 seconds for each stretch.
- Rest for 15 seconds between stretches.
- Repeat each stretch four times.
- Use an intensity level on the scale from 1 to 3 (light pain sensation).
- Do all four stretches on one limb before doing the same stretches on the opposite limb.
- For the best results, do all of the stretches listed in the tables.
- You do not need to do the stretches in the order listed. You can do the stretches in an order that best suits your needs.