How to Stretch

Step 4 To the right...

This is similar to the previous stretch, this one however only focuses on your right groin and thigh. After 30-60 seconds switch to the left side and hold.

Comments

[Dannymo]

Hi Eric, I believe some runners will take exception to this post however if you take the time to read through it perhaps it will lessen your chances of incurring an injury. Starting out a run with static stretches as described and demonstrated by Eric is an outdated thoroughly antiquated method of warming up that can lead to an injury. A dynamic pre-exercise stretch warm up is safer than doing static stretching especially if you are getting ready to do any type of fast, explosive or power type of movement such as running. A static stretch relaxes the joint which predisposes it to injury if suddenly called upon to exert force. Having said I’ll continue with the rest of my comments. Step number two of your series shows a stiff leg toe touch stretch. This is a harsh one that is not good for your lower back and can contribute to back injury not to mention a pulled hamstring. Numbers three, four and five are equally bad stretches due to the muscles being forced to elongate when cold. Photo number six and seven are depictions of a knee injury waiting to happen. These stretches made me cringe; specifically the leg ones where you are placing your knee joint at risk by pulling dangerously off to the side and not straight up as is common practice for this type of stretch. The knee is a hinge joint and is not designed to be pulled off to the side as shown. It can cause damage to the medial and collateral ligaments. My suggestions for all of these (and I wouldn’t be doing any of them) would be incorporate them into the cool down phase after your run when the muscles are warm more amenable to the positive effects of a stretch. A warm up for a recreational runner begins with a slow jog that gradually makes the transition into a faster pace. If however you insist on spending time doing pre-run stretches then do dynamic ones at the get go. Start with gentle short range of motion leg swings fore and aft then side to side. Warm your shoulders up with wide arm swings clock wise followed by counter clock wise movements then start your run at an easy pace until you’re warm up and ready to go faster. Danny M. O’Dell, MA. CSCS*D

[Earthy Eric]

Thank you Mr. O'Dell, I really learned alot from your post. I will be sure to inform my fellow runners. We typically do a warm-up and these static stretches before practice; along with plyometrics. Would plyometrics be considered a dynamic stretch? If so perhaps only plyos before practice and finish with the static. Thanks, Eric

[Dannymo]

Hi Eric, Plyometrics take advantage of stored energy in the ligaments, muscles, tendons, and skin based upon the stretch-shortening cycle. These are for advanced athletes and not for the typical weekend warrior. Unless you are talking about skipping, bounding or other low order plyometric exercises. In answer to your question they would not be my first choice due to exposing the cold muscles and joints to injury. A good warm up consists of an overall body warm up that raises the pulse, breathing and elicits a slight sweat. This transitions into a general area warm up, i.e. upper, mid or lower torso and from there to the movement specific warm up. In the case of the runners this would be a gentle jog until the first requirement is met and then into the run pace. After the run is over do static stretches to the point of mild discomfort-not pain.

[Maverchick]

You really know your stuff. (I am in an undergrad program for exercise science. We're studying strength fitness right now, including static and dynamic stretches.) Everything you've said is dead on to what we're learning.

[Earthy Eric]

Thank you very much, I'm glad you liked my instructable. -Eric

[Dannymo]

The stretching errors identified in the original post are common throughout the industry with uninformed strength and fitness coaches or pseudo-coaches being the worst offenders. It is sad to see a person, especially a young impressionable one, stretching in the manner shown in this instructable. Unfortunately, these stretching myths are difficult to stop due to their overwhelming pervasiveness in our society.

[goatgirly]

I'm in track at school and they have us run a mile, do some calisthenics, and then stretch. I wish we could do a few stretches at the beginning though.

[Earthy Eric]

Do you do plyometrics too? Like high knees and butt kicks? We usually do a warm up, about ten minutes of stretching, and then finish with plyometrics; it's a nice routine... What events do you run?

[goatgirly]

I don't know what plyometrics are but, I'm going to the dictionary now.

[goatgirly]

Are you sure it's a word? I just looked in my dad's 20 pound(literally) dictionary and it wasn't there. In fact there was only 5 words that even started with the letters ply.

[Earthy Eric]

Yup, it's a word. Google it, tons of stuff should pop up. I ususally do plyos along with stretching before practice... I do the 110m hurdles, 300m hurdles, mile, 4x400, and sometimes the two mile.

[goatgirly]

I ran(tracks done for the season at my school) the 200 meter, 55 hurdles, and did shot put. Now I'm in physical therapy for the shot put but, i'm still having fun running around. I'm so glad it's nice and warm out.

[Ladilola]

I agree with Danny! Even as part of a cool down, the stretch in this photo is putting so much pressure on the knees, and not doing much for the groin, either. A better way would be to bend the right knee when leaning to the right, and drop the head, relaxing the neck. And go VERY slowly! In all forward bending stretches the knees should be kept relaxed, not cocked backwards like in this picture, and image the goal to be to get the chest to the thigh, not the hands to the toes.