Stress placed upon the body during sporting activities requires normal flexibility. A stretching program should be performed both before and after a sporting activity. Stretching will help to decrease the susceptibility of injury and potentially increase performance.
A pre-event flexibility program should be preceded by several minutes of warm-up in order to increase body temperature, which makes stretching safer and more effective. Static stretching (no bouncing) should be done with the stretch being held for at least 30 seconds followed by a period of relaxation. Each stretching exercise should be performed 3-5 times. The order in which each stretch is performed can vary.
Hamstring Stretch
(Select from the following 2 options):
Standing: Place foot on stool. Slowly lean forward from the hips, being careful to keep back straight. Reach down shin until a gentle stretch is felt in the back of thigh.
Hold for 30 seconds. Repeat 4 times on each leg.
Supine: Lying on back and supporting thigh behind knee, slowly straighten knee until a gentle stretch is felt in back of thigh.
Hold for 30 seconds. Repeat 4 times on each leg.
Quadricep Stretch
Lying on stomach with knee bent, pull strap over opposite shoulder bringing heel towards buttocks until a gentle stretch is felt in the front of the thigh.
Hold for 30 seconds. Repeat 4 times on each leg.
Hip Flexor Stretch
Kneel with body weight evenly distributed on one knee and the opposite foot. Shift your weight forward, keeping your knee in contact with the ground until a gentle stretch is felt in the front of the hip on that leg.
Hold for 30 seconds. Repeat 4 times on each leg.
Supine Piriformis Stretch
Lying on back, grasp knee and pull towards midline of chest. Using other hand, grasp leg just above ankle. Move ankle towards opposite shoulder until a gentle stretch is felt in the buttocks.
Hold 30 seconds. Repeat 4 times on each leg.
Hip Adductor Stretch
Sit with both knees bent and feet together. Slowly move knees toward the floor until a gentle stretch is felt in the inner thighs.
Hold 30 seconds. Repeat 4 times on each leg.
Gastrocnemius Stretch
Stand facing a wall with one foot in front of the other and hands on the wall. Bend front knee, leaving back knee straight with heel on the floor. Lean forward until a gentle stretch is felt in the calf of the back leg.
Hold 30 seconds. Repeat 4 times on each leg.
Soleus Stretch
Stand facing a wall with one foot in front of the other and hands on the wall. Bend both knees slightly keeping heels on the floor until a gentle stretch is felt in the calf and heel cord of the back leg.
Hold 30 seconds. Repeat 4 times on each leg.
Iliotibial Band Stretch
Stand with side of body arms length away from a wall. Keep hand on the wall and cross opposite leg over the leg closest to wall. Shift hips toward the wall until gentle stretch is felt over the outside of the hip.
Hold 30 seconds. Repeat 4 times on each leg.