Here is part 2 of this series of articles about static stretching exercises for sport, with an emphasis on those exercises relevant to running. Of course, each and every exercise here is relevant to each and every sportsman or woman for the articulation of all joints in the body and flexibility of all muscle groups - both very necessary, but those specified in the tables for specific sports are particularly relevant to the needs of practitioners of that particular sport.
N.B. These stretching exercises also need to integrated with a strengthening program
Strengthening programs will be the subject of articles soon to come. Actual training methods for running are some way off because in my opinion you need to know about many other aspects of running and apply these before even putting your training shoes on!!!
You need to have read part 1A and Part 1B of this series published at the end of December 2002 which give the background theory, discussion of debatable points about stretching exercises, how to warm up and warm down, and seven basic stretching exercises for runners. So before reading the rest of this article you should know the answer to the following questions:
1. Which of flexibility, cardiovascular conditioning and resistance training which are the three broad objectives of the rigors and enjoyment of sports is often neglected in a training programme
2. Why a holistic approach to your sport is necessary
3. How the unequal development of muscle pairs means you run the risk of injury
4. What muscles are composed of
5. Have an understanding of the debate as to whether or not stretching exercises prevent injury
6. What muscle extendibility is
7. What mobility is
8. How muscle extendibility and mobility compose flexibility
9. That stretching helps the muscles to become more elastic and to lengthen thereby improving athletic performance
10. A clear understanding of how to do static stretching exercises
11. The difference between static, ballistic and Proprioceptive Neuromuscular Facilitation (PNF)
12. The difference between easy tension, development tension, and drastic tension in static exercises
13. The way in which to breathe during stretching.
14. Why stretching tired muscles is counter-productive
15. Why a warm-up is necessary before your sporting activity, and how static and dynamic stretching fit in to this
16. You should have done the seven example exercises, and if you are a runner, should be doing them regularly. If you are not a runner, you should do them when appropriate
17. You should therefore have a clear understanding of why and how much time you need to make and devote to stretching in your every day life
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