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New Ideas on Proper Stretching Techniques

Some stretching routines may hinder, not help, your athletic performance.

7 Things You Need to Know about Proper Stretching Techniques continued...

Holcomb recommends three all-purpose dynamic stretches for your lower body:

  • Goose-step march: Slowly lift your leg straight out in front of you, alternating as you walk with your normal stride length. While others may think you're doing a Monty Python skit, it is an effective hamstring stretch.
  • Knee lifts: As you're jogging or walking, bring knees up toward your chest. For a variation, as your right knee comes up, twist the lifted leg gently to the left and your upper body gently to the right for a spinal twist. Repeat on each side as you jog or walk (warning: you may be mistaken for a Rockette).
  • Butt-kick: As you jog or walk, bend one knee and lift it behind you as if you were trying to kick yourself in the butt. It's not punishment; it stretches the quadriceps.

Do several repetitions of 30 seconds each at your own pace. The point is to do the movements in a controlled way. Stop if you get tired so you still have energy for your workout.

Consider yoga. "Isn't it interesting that this new research is figuring out what yoga teachers have known for thousands of years?" says Mary Pullig Schatz, MD, a retired surgical pathologist, yoga expert, and author of Back Care Basics. If you're familiar with yoga basics, she suggests, you can use those moves as dynamic stretches before, say, a run or a long bike ride. Try two minutes of sun salutations to stretch multiple parts of the body. Or make downward-facing dog dynamic by pedaling your feel or lifting alternate legs.

"Improving your flexibility allows you to put your body in good ergonomic alignment," Schatz says. "Yoga can help you combine flexibility and strength, breathe properly, reduce head, neck, and back pain, and put the body back in balance."

After your workout or competition, then do static stretches. "Too many people do static stretching before and then nothing after," says Holcomb. "That's the most common mistake I see." This is where you'll lengthen muscles and improve your flexibility. Hold static stretches for about 30 seconds.

Learn warm-ups and stretches particular to your sport. Levine's team takes care of 29 varsity teams, so he's seen every kind of sports injury there is.

"For example, football linemen are vulnerable to shoulder tears," he says. "Runners may suffer knee problems and shin splints. For golfers, the lower back is often the hot spot."

New research shows it's a good move to learn stretching routines customized for your sport and to help prevent the injuries most common to it. The Santa Monica Orthopedic and Sports Medicine Research Foundation in California studied women soccer players who are subject to ACL tears and created a program called Prevent Injury and Enhance Performance (PEP). The program (which can be downloaded at http://www.aclprevent.com/pepprogram.htm) includes a warm-up and stretches (as well as strengthening and agility exercises) specifically designed to prevent ACL injuries.

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