Athletic Stretching Exercises

Athletic Stretching

Stretching is not taken seriously by many and chances are you are one of them. If so, then here's a little shout out: Stretching is termed to be better and more rewarding than any form of exercise there is out there. In fact, stretching is one of the exercises meant to relieve greater tensions in your muscles and thus the pains originating because of them. That is something the researchers quote and Athletic Stretching Vol. 1 follows. the product relates to stretching exercises. It definitely relates to that. In a beautifully laid and fully colorful ebook, Athletic Stretching Vol. 1 takes you through every nook and corner of understanding where and how pain originates? What do your posture and flexibility have to do with it? How its intensity increases over time if you don't do something about it? How does breathing techniques amplify the results of stretching and how training it can render great mental benefits as well? The ebook is accompanied by a video series that shows you all the mobility exercises tailored to any kind of muscle pain you're going through. All of the exercises taught in the video series take only 10 minutes a day. Read more here...

Athletic Stretching Summary


4.6 stars out of 11 votes

Contents: Ebook, Video Course
Author: Brandon Cole
Price: $39.00

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Relieve Ages Old Pain With Athletic Stretching Vol. 1

Highly Recommended

The writer has done a thorough research even about the obscure and minor details related to the subject area. And also facts weren’t just dumped, but presented in an interesting manner.

As a whole, this book contains everything you need to know about this subject. I would recommend it as a guide for beginners as well as experts and everyone in between.

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Hyperbolic Stretching

The hyperbolic stretching technique is the single one and only way to tap into your deep muscular power. You won't need any training with this, it will take you a few weeks to get from sitting on the chair twelve hours per day to doing full splits with no warm up. The stretching technique by Alex has been found to be an ancient technique that has been used in the past as it increases the muscle capacity, decreases the risk of getting injured and even increases your range of motion. With the hyperbolic stretching method, you will have acceleration, speed, and agility any time of the day. Furthermore, it has been tested against other methods and it always comes on top because it will increase your pelvic floor muscle strength as well as your jumping ability. It's going to teach you about how you can avoid the worst mistakes to do when stretching and help you supercharge your training so that you can have the fastest improvements. The great thing about the hyperbolic stretching method is that it is a complete beginner program that does not need any prior experience, you will be able to get all the information to download the product instantly once you make a successful payment. Read more here...

Hyperbolic Stretching Summary

Contents: Ebook
Author: Alex Larrson
Price: $27.00

S3 in Ventricular Dysfunction

In significant pulmonary hypertension when the right ventricle begins to fail, a right-sided S3 is likely to develop. The mechanism involves essentially the same principles as discussed for left ventricular dysfunction. The rise in right ventricular pre-a wave pressure leads to raised baseline pressure in the right atrium. This will add to the v wave pressure in the right atrium. With right ventricular dilatation, the tricuspid ring will eventually be stretched, leading to the development of tricuspid regurgitation. This adds further to the v wave pressure height in the right atrium. This is slightly different from the left side, where the mitral valve does not become fully stretched by left ventricular dilatation because only the posterior annulus, which is attached to the ventricle, becomes stretched. Anteriorly the mitral valve is attached to the aortic root. The latter does not stretch with left ventricular dilatation. Thus, mitral regurgitation does not usually arise from left...

Snapping Hip Syndrome

Therapy initially focuses on the use of modalities such as ice, electrical stimulation, and ultrasound, and then progresses to strengthening and stretching exercises as tolerated. Crutches can be used in severe cases. Corticosteroid injection may be useful for patients who continue to have pain and have failed other treatments.

Iliotibial Band Friction Syndrome

TREATMENT This injury most often responds to conservative treatment including modification of training and stretching exercises of the iliotibial tract over three months. There is seldom any indication for immobilisation or surgery but if the symptoms persist for more than six months, a mini open release of the insertion and removal of the bursa may be indicated.

Adapting to change English seigniorial agriculture 12501450

On the evidence of the seigniorial sector English agriculture c. 1300 presents a paradox. High prices and low real wages coupled with the great physical extent of the agricultural area, strong arable bias to production, growing emphasis upon grains with high food-extraction rates, and impressive value of agriculturally based exports all imply that agriculture was operating at full stretch, yet only limited advantage was taken of the productivity gains which more intensive and innovative forms of husbandry and modes of land-use were capable of delivering. Across the greater part of the country the intensive extremes of coppiced woodland, closely regulated meadows, enclosed grassland, and more or less continuously cropped arable remained the exception rather than the rule. Instead, the predominance of low unit land values indicates that comparatively extensive methods of managing woodland, grassland and arable remained the norm (Table 9.01 and Figure 9.01). Of sampled demesnes, almost...

Patellofemoral pain syndrome PFPSanterior knee pain

One of the first basic principles in addressing rehabilitation for the quadriceps mechanism is to make sure that the patient is on an appropriate hamstring stretching program. The role that tight hamstrings can play in increasing the force on the anterior aspect of the knee, and thus causing anterior knee pain, is often not given appropriate recognition by physicians and therapists alike. When a patient shows signs of hamstring bursal irritation, it is important that they be placed on an appropriate hamstring stretching program. This includes stretching several times daily. In the more severe cases, we often recommend an hourly stretching program. Patients must be taught that they can stretch in almost any environment, as long as they keep their ankle dorsiflexed, their knee straight, and their back straight.

Laurence Laudicina and Thomas Noonan

Olecranon Fracture Screw Fixation

The mainstay of treatment is nonoperative and can include activity modification, nonsteroidal anti-inflammatory drugs, counter-force brace, physical therapy with stretching and strengthening, ultrasound therapy, ionto- phonophoresis3,4 as well as activity modification and sport technique refinement such as modifying racquet grip size and string tension. Limited corticosteroid injections may also be considered. Trephination of tissue and bone in conjunction with percutaneous injection has provided anecdotal relief. Laser therapy and extracorporeal shock wave therapy have recently been suggested as treatments, although significant benefit has yet to be demonstrated.5-7 Corticosteroid injections have demonstrated short-term benefit, while physical therapy has demonstrated long-term benefit.8 The mainstay of treatment is nonoperative and involves non-steroidal anti-inflammatory drugs, counterforce brace, physical therapy with stretching and strengthening, ultrasound therapy, ionto-...

Rotational And Torsional Sports

As structure governs function, similarly, abnormal structure governs dysfunction.26,28 Thus, a thorough evaluation must be undertaken before strengthening and stretching exercises are begun. The examination is completed by use of radiographs, magnetic resonance imaging, computed tomography, muscle testing, range of motion, segmental testing of vertebrae for hypomobility and hypermobility, postural evaluation, palpation, and various other methods and or tests.

Rationale for Treatment

With back extensor or hip flexor tightness, it is necessary to treat these muscles to restore normal length before the abdominals can be expected to function optimally. (See pp. 381 and 242, 243 for stretching exercises.) A back support can provide some relief from a painful back that is held in a lordosis by tight hip flexors, but it cannot help to stretch the tight hip flexors, (See p. 381 for hip flexor stretching exercises and pp. 215, 216 and 381 for exercises to strengthen lower abdominal muscles.)

Corrective Exercises Low Back And Abdominals

Stretching exercises should be preceded by gentle heat and massage to help relax tight muscles. (Avoid using heat on weak, overstretched muscles.) Stretching should be done gradually, with a conscious effort to relax. Continue until a firm, but tolerable pull is felt, breathing comfortably while holding the stretch, then return slowly from the stretched position. Low Back Stretching Lower Abdominal Exercise and Low Back Stretching

Patellar Instability Or Maltracking

Lc1 Pelvic Ring Fracture Ray

TREATMENT This injury most often responds to conservative treatment, including modification of training and stretching exercises of the knee muscles. There is seldom an indication for surgery but in unclear situations, with effusion, arthroscopy may be needed to verify the diagnosis and administer a minor dose of cortisone. The history taken from the patient must include a description of the onset, type and location of the pain, details of previous injuries to the lower limbs and medical details about bowel or urinary diseases, neurological, gynaecological or back problems. If there is any suspicion that the symptoms may be caused by non-orthopaedic ailments, ask a relevant specialist for their advice. The type of pain and its triggers must be noted in detail. Note that secondary tightness of the muscles around the pelvis and hip is almost always associated. The clinical examination should include a functional provocation of the symptoms if possible. Ask the patient to demonstrate...

Hidden Home Exercises

Ankle Exercises After Surgery

SYMPTOMS There is increasing stiffness and exercise-induced pain around MTP I without preceding trauma, usually affecting adult athletes. This condition can be mistaken for 'turf toe', which is common in young footballers. AETIOLOGY The aetiology is unclear but there is a possible genetic predisposition. CLINICAL FINDINGS There is decreased active and passive range of motion, most notably in extension and flexion of the MTP I to the degree that the joint freezes. There is localised swelling, effusion and tenderness on palpation over the MTP I joint. The condition is often bilateral. INVESTIGATIONS X-ray is initially normal. In later stages there is typically a decreased joint space, dorsal exostoses and sub-chondral sclerosis. TREATMENT Initially try individually adapted orthotics combined with stretching of the flexor and TREATMENT Try individually made orthotics in the shoes to support the anterior arch, combined with stretching of the MTP I adductor muscles. NSAID or local...

Autosomal Dominant Polycystic Kidney Disease

In patients with autosomal dominant polycystic kidney disease, flank and or abdominal pain are the most common presenting symptom and have been noted in 60 of autosomal dominant polycystic kidney disease patients (31). These symptoms have been attributed to massive enlargement of the kidneys due to growth of a multitude of renal cysts with stretching of the renal capsule, traction on the renal pedicle, and or obstruction of the collecting system. These cysts have also been associated with the development of hypertension. In the largest series of autosomal dominant polycystic kidney disease cases to date, Dunn et al. reported on 15 patients who underwent a total of 21 laparo-scopic ablation procedures (23). Advocating aggressive and thorough identification and treatment of as many cysts at the time of surgery, an average of 204 cysts were treated per procedure with a range of 11 to 635 cysts. Eighty-seven percent of patients reported symptomatic relief immediately following surgery and...

Research Evidence to Date

University-based research found that laughing lowers blood pressure and increases muscle flexibility in addition to releasing endorphins. Endorphins not only reduce pain they also induce a degree of euphoria, and therefore may further enhance the positive effects of laughter. There is also evidence indicating that laughter increases immune activity, and that it can reduce levels of cortisol, a stress hormone associated with suppressing the immune system.

Categories of dysfunction

In a spinal dysfunction, when normal movement is attempted the range is restricted and abnormal tissues are prematurely placed on full stretch or compression. End-range articular loading reproduces symptoms. Attempts to move further towards end-range result in pain. Mechanical deformation of free nerve endings within these tissues produces pain at a restricted range of movement. Once a painful restriction is reached, attempts to push further into range increases the pain being experienced as greater mechanical deformation is

Lifestyle and Behavioral Modifications

After treatment of the acute injury with RICE and pharmacologic therapy, the final phase of therapy is rehabilitation and prevention of future injury. For most injuries, prolonged immobilization can lengthen the recovery time by causing wasting of the healthy muscle fibers.10,52 Rehabilitation starts with the development of range of motion via stretching exercises. Patient should warm the muscle first with light activity or moderate heat. 0 Warmth produces relaxation and increases elasticity. Next, the patient should start general strengthening exercises.11,52 Resistance exercises using resistance bands available at sporting goods stores are an effective method of strengthening.11 Strengthening exercises should be continued beyond the healing phase to prevent future injury.

Ulnar Nerve Palsy Handlebar Palsy

Symptoms can take from several days to months to resolve, but surgical treatment is rarely necessary. Rest, stretching exercises, and anti-inflammatory medications usually help relieve the symptoms. Applying less pressure or weight to the handlebars and avoiding hyperextension can help to prevent a recurrence. Other advisable changes include padded gloves, wrist splints, and adjusting the position of the hands on the handlebar.

Warmup and stretching

Warming up prior to participation in sport is commonly believed to aid performance and reduce injury risk, and because the muscle-tendon unit is thought to exhibit temperature-dependent viscoelastic behavior, it is recommended that warm-up precedes stretching exercises 125 . Although there is limited scientific evidence in a human model for such a tenet it was recently investigated whether the passive energy absorption of the human muscle-tendon unit would decrease after a brief (10-min) warm-up exercise bout, and sustained (30-min) exercise 121 . It was clearly demonstrated that a 10-min warm-up procedure and 30 min of continuous running elevated intramuscular temperature significantly (from 35.0 C to 38.8 C), but did not affect the passive energy absorption of the hamstring muscle-tendon unit. When static stretching exercises were added to the regimen after the 10-min warm-up period the passive energy absorption declined immediately however, this reduction in passive energy...

Repeated stretcheslongterm effect

While earlier literature attributed short-term changes in flexibility to neurophysiologic events, it commonly ascribed long-term improvements in flexibility to changes in the passive properties 124 . In a recent study static stretching exercises for the human hamstring muscle group were performed in the morning (5 X 45 s) and in the afternoon (5 X 45 s) on one leg while the opposite side served as control 115 . After 3 weeks the resistance to stretch for a given angle was unchanged on both sides (Fig. 1.6.13). However, when stretched to a maximal tolerated joint angle the stretch side could be extended further after training, i.e. the subjects became more flexible. This increase in angle was accompanied by a comparable increase in peak torque and energy (without any change in EMG activity). Therefore, increases in flexibility, i.e. maximal range of motion, can be achieved from stretch training as a consequence of increased tolerance to tensile load, rather than through a change in the...

Treatment of Weakness

The occupational therapist and physical therapist can offer help that is of paramount importance in the rehabilitation of the patient with weakness. Strengthening and stretching exercises maintain the weak muscles in maximum tone and keep the joints from developing contractures, which further limit movement. The patient can be trained to use adaptive movements to facilitate function and to use canes and walkers, assessing which ones produce the maximum benefit. Splints and braces can be used to stabilize the joints.

Sequelae Complications and their Management

More serious complications of radiotherapy include severe trismus and osteoradionecrosis (5 to 10 of patients).35 Options for management of these problems are limited but include stretching exercises for the former, and antibiotics as well as hyperbaric oxygen for the latter. Extensive necrosis with bone sequestration will require surgical intervention. Pituitary dysfunction is rarely reported but may occur in younger patients, necessitating hormonal therapy. Fortunately, devastating neurologic complications of radiotherapy occur in less than 1 percent of patients in this country.14,15 These include carotid artery stenosis, brain necrosis, blindness, cranial neuropathies and spinal myelitis. Neurologic complications are generally irreversible but may be prevented with careful radiation treatment planning. Radiation-induced second malignancies are rare but may include salivary gland neoplasms, skin cancers, sarcomas, meningiomas and thyroid cancers.

Treatment Options Posterior Heel Pain

If symptoms are milder, then training adjustments are made, including a temporary termination of interval training and hill workouts. The training surface must be addressed as well. If the surface is hard or sloped, it must be changed to a softer and flatter surface. Nonsteroidal anti-inflammatory medications are helpful in acute cases of retrocalcaneal bursitis or paratendonitis. In addition, a course of physical therapy, addressing stretching and strengthening, can be advantageous. Stretching should be executed before and after exercises with the knees both flexed and extended. Other modalities that may be helpful include ice, massage, iontophoresis, and phonophoresis. Schepsis et al18 noted that patients with chronic symptoms had limited passive dorsiflexion and benefited from passive static stretching exercises. They also found that in some cases a night splint to hold the foot and ankle dorsiflexed to neutral for 6 to 8 weeks was helpful to maintain passive dorsiflexion....

Flexibility Training

Flexibility is defined as the active or passive range of motion of a muscle group. A limitation in muscle flexibility can be due to muscle tightness, cramps or a restriction of joint motion. The underlying cause of restricted flexibility or joint motion must be defined before a treatment can be recommended.

Physical Modalities

Static stretching during the day or over night with splints and by serial casting can reduce stretch reflex activity and contractures. For example, tonic toe flexion, which is a plantar grasp reflex, is reduced with a toe spreader. This correction can significantly increase gait velocity and cadence by reducing pain with stepping and by altering tone.159 Repetitive, externally imposed flexion-extension movements of the elbow held for 10 seconds every minute for 30 stretches produced a 50 decrease in the initial torque elicited.160 This adaptation varied considerably across hemi- Muscle cooling with an ice pack for 20 minutes will decrease spasticity for approximately an hour,161 so cryotherapy is commonly used to prepare for other modalities such as stretching, range of motion, and gait. Tendon vibration, reflex-inhibiting postures when seated and especially in bed, and EMG biofeedback can complement a stretching program, but formal studies of their use are too limited to judge any...

Baclofen Lioresal

The drug is perhaps most effective in reducing involuntary flexor and extensor spasms, clonus, and the resistance to passive movements associated with myelopathies from SCI and MS.172 It did not quantitatively reduce the viscous and elastic stiffness produced by the reflexive response to sinusoidal motion of the ankle joint in moderately spastic patients with a SCI.173 When combined with a modest stretching program, baclofen improved scores on the Ashworth Scale and on a quantitative measure of quadriceps hypertonicity, but did not improve ADLs.174

Knee Injuries

Powerful of the quadriceps, also controls hip flexion, together with the iliopsoas muscle. The flexibility of the quadriceps muscles is improved with stretching and can be performed in different ways. The endurance of the thigh muscles can be trained with 15-50 RM resistance for three sets, using a bicycle with the pedal under the heel or forefoot in either a forward-leaning or straight-up position or with running, if allowed. Flexibility is trained with stretching.


In patients with recurrent or chronic complaints a functional evaluation by a physiotherapist with sport-specific knowledge is recommended. For example, gymnastics requires a full range of motion at the shoulder and the hips. In gymnasts with limitations of these movements, acceptable skills may be achieved to compensate for the limited range of motion by increasing the lumbar lordosis. Therefore, a thorough functional evaluation includes observation of the athlete during competition and exercise, tests for muscle strength and range of motion and finally analysis by high-speed video camera and measurement of EMG activity. The rehabilitation program should be individualized, based on the findings from the functional evaluation and sport-specific demands. According to this some athletes may benefit from stretching exercises while others may need specific strengthening exercises. The use of passive therapies such as soft tissue treatment, electrotherapy and corsets should be kept at a...


Stretching exercises should be preceded by gentle heat and massage to help relax tight muscles. (Avoid using heat on weak, overstretched muscles.) Stretching should be done gradually, with a conscious effort to relax. Continue until a firm, but tolerable pull is felt, breathing comfortably while holding the stretch, then return slowly from the stretched position. Passive Seated Hamstring and Calf Stretch (with towel assist)

Postpolio Syndrome

Late decline in function can also be related to imbalances in muscle strength and musculoten-don length across joints, overuse of compensatory muscle actions, faulty biomechanics, overstretch of ligaments, abnormal stresses on joints, joint pain and fibromyalgia, progression of scol-iosis or a kyphosis, gain of weight, and increased energy expenditure caused, in part, by these impairments. These conditions are a good starting point for looking into reversible causes of PPS. For example, years of ambulation with gait deviations such as a hip hike to clear the foot or a genu recurvatum would be expected to result in mechanical dysfunction with back, hip, or knee joint pain and overuse weakness. Attention to the mechanics of movement, selective strengthening, and stretching exercises may prevent such declines once their origins are defined.

Individual Sports

Another sport that produces stiffness is running. Distance runners must cross-train with flexibility in order to prevent injury. Running involves maintenance of a specific posture with tremendous muscle exertion over a long period of time. Low back pain as well as periscapular, shoulder, and neck pain is very commonly reported in the runner. We cure the vast majority of runners who have mechanical low back pain with stretching exercises. There is also the natural tendency in runners to develop isolated abdominal weakness. Running does not naturally involve contraction of abdominal and spinal stabilizing musculature. There frequently is a significant imbalance between flexors and extensors, not only in the legs but also in the trunk. Periscapular and back pain also results from abnormal posture during running. The key to posture is good isometric trunk strength that holds the body in an upright chest-out position. Runners with low back pain should be treated with the following 1....

Plantar Fasciitis

Conservative management is very effective for most patients. The patient should avoid high impact activities that can aggravate symptoms (e.g., running, jumping). Stretching exercises focusing on the plantar fascia and Achilles tendon should be performed on a daily basis. Strengthening of the calf musculature is also important. Footwear adjustments may include shoes with proper support and flexibility, heel pads or cups, heel wedges, and arch supports. NSAIDs and modalities such as electrotherapy, massage therapy, and icing may help in pain control. A night splint that gently stretches the plantar fascia can be used. Consider local injection of cor-ticosteroid into the fascia in patients with refractory symptoms. One must avoid injecting the corticosteroid into the superficial fat pad to prevent fat pad necrosis. A recent study has also suggested that botulinum toxin injections into the plantar fascia may be effective for this condition. When patients do not respond to conservative...


The initial prospective study of eccentric strengthening for noninser-tional Achilles tendinopathy had 15 recreational athletes with calf pain and swelling localized 2 to 6 cm from the insertion noninsertional tendi-nopathy was confirmed by ultrasound. An eccentric stretching program, consisting of 15 eccentric heel drops twice a day, 7 days a week, for 12 weeks, was used. The exercise was meant to be painful. If no pain was experienced, the load was increased until pain was experienced. After 12 weeks, all 15 patients were satisfied and had returned to their preinjury levels of activity.33 While nonsteroidal antiinflammatory drugs (NSAIDs) may provide symptomatic relief in the acute phase of tendon pathology, there is little evidence that they contribute to the resolution of tendinopathy. Recent evidence has failed to demonstrate the presence of any inflammatory markers in chronic Achilles tendinopathy, questioning the role of NSAIDs in management. Histologic biopsy of patients with...

Hamstring Strain

Lated, blood and ecchymosis will usually appear subsequently in the dependent portion of the leg. Immediate care is icing, compression wrapping, and limitation of activities (RICE) with immobilization crutches as needed. Rehabilitation by the trainer or therapist typically has an acute injury phase, a healing phase with stretching, and a return to activity phase with return to play in a few days to several weeks depending on the degree of strain (Table 64-2).15 Suspected complete tears may be evaluated by MRI, and reattachment of avulsions at the ischial tuberosity has been described. Steroid injections for recalcitrant enthesopathic-type partial tears at the ischial tuberosity may give successful long-term symptomatic relief. If return to activity has been attained, it is important that the athlete continue with a regular stretching program to avoid recurrent injury. Return to play usually is determined by functional evaluation by the team trainer for sprinting and jumping.

The snapping hip

The condition is in most cases caused by a thickened border of the iliotibial band or by the anterior border of the gluteus maximus. In both cases they are tight in relationship to the bone prominence and the friction produces a bursitis. The problem is most prominent in female athletes, perhaps as a result of their broader pelvis and or hyperpronation. The treatment consists of correction of any malalign-ment that might have caused the problem combined with stretching of the affected muscle. NSAID or steroid injections into the bursa may occasionally give long-term relief. In rare cases surgical treatment releasing the tight part of the tendon and excising the bursa can be necessary.


Bursitis of the shoulder refers to inflammation of the subacromial bursa. Inflammation of this bursa is generally secondary to shoulder impingement, and therefore both the signs and symptoms and the treatment are similar 158 . Rotator cuff strengthening and stretching exercises may reduce the symptoms. With return of the cuff's normal function, there is greater room under the acromial arch, and less impingement and irritation occur.

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