Stretching

Sport injury are not avoidable unfortunately always - the number of the factors of risk, the sportsman is exposed to which in training or match, is too large. All the more importantly it is to be warmed up therefore, before the beginning of the sporty activities correctly, among other things… with Stretchingübungen. Muscles are stretched. Without this stretch the muscle remains inelastic in the final ranges of the movement and an optimal achievement is no longer possible. Apart from the stretch expanding or cool one applies for the musculature for preparation for the sporty activity down the reinforcement. During for the preparation of the muscles approx. 10 seconds. , amounts to the stretch time in the reinforcement from 30 seconds is stretched to 1 minute. Who stretches after warming up and loosening exercises (approx. 10 min. duration) its musculature, this will shift into optimal readiness to perform. With correct dosage of the muscle only easy pulling adjusts itself, without however the sportsman feels pain. Basic rules: Never stretch a cold muscle. Always look for a safe position (stand with supporting, couches or seats). Extension position correctly take - do not evade. Gently stretch as far as possible, stretch - pain no. In no case jacks. While the stretch calmly and evenly further-breathe. No training without Stretching. Exercises: As far as the exercises for a side are described, they apply in reverse to the other side.
Stretching for the short calf musculature: Place in step position and support yourselves you off with your hands. Both feet show parallel forward. Bend now the rear leg in the knee joint and shift you forward the body weight, so that you feel a stretch within the lower range of the calf. Make sure that the heel at the soil remains and the rear foot does not turn outward.
Stretching for the long calf musculature: Exhaust yourselves large lunge through and supports you with your hands. Both feet show parallel forward. Shift the body weight so far forward, until you feel a stretch in the calf of the rear leg. Make sure that the heel at the soil remains and the rear foot does not turn outward.
Stretching for the hip flexor: Make a far Ausfallschritt and put you on the rear leg with the knee in extension. Shift now the body weight on the front leg. Particularly make sure that you fall neither in the hollow cross nor rotate your basin.
Stretching for the thigh front: Make a far lunge and put you on the rear leg with the knee in extension. Shift your body weight on the front leg. Seize now with the diagonal hand to the rear to the Schienbein and pull you the heel slowly toward gesäss. With the fact you make sure that you rotate the basin and not in the hollow cross do not fall.
Stretching of the thigh inside: Place into the lateral spreading step and shift then your body weight toward the bent leg. You keep the torso always upright, so that the knee at the bent leg stands over the foot and the foot of the stretched leg shows forward.
A further possibility insists both feet with the hands in the seat carrier in addition pulls you towards the bottom and respects on the fact that the entire soles touch themselves. Hold the torso upright and press you the thighs carefully down.
Stretching for the thigh back: Pull they in upside-down position a leg with both hands in the knee throat to the torso. Try now from this position the knee carefully to stretch. The other leg is to remain lying during the entire stretch completely on the soil. Make sure that you relent the foot.
While stationary: Place the heel on a chair or a stool. The foot of the support leg should show likewise forward. Leave the torso if possible straight and upright. Turn now the basin side of your support leg inward.
Stretching of the gluteal musculature: Lying on the back you put a foot over the mutual thigh, actually consult this thigh and pressure at it the knee of the over-put leg outward.
Stretching of the gluteal musculature: Place in the seat your right leg over the stretched left leg and turn you to the right your torso. The left elbow now draws the right knee to the torso.
Stretching of the entire torso: If you put on a side, bend the upper leg in the hip and the knee approx. 90° on and you put it before itself on the soil. With the lower hand you fix the knee at the soil. The torso turns on the backs and is at the same time tried to put after the upper stretched arm down diagonally on the soil. The head drives thereby.
Stretching of the lower arm bend musculature: If you kneel yourselves, support yourselves by the palms and you turn these so far outward that the fingertips point again to your knees. Shift now your body weight carefully to the rear. The elbows remain stretched thereby.
Stretching of the lower arm stretching musculature: If you kneel yourselves, support by the Handrücken and turn them with the fact the hands in such a way that the fingertips show toward your knees. Shift now your body weight carefully to the rear. The elbows remain stretched thereby.
Stretching of the chest musculature: Place yourselves laterally in step position into a door frame or against a wall. Fix now the lower arm with bent elbow to something over Schulterhöhe and turn you now the torso away, until you feel the stretch of the chest musculature. Make sure that with way tricks the shoulder joint does not come forward.
Stretching for the neck and neck musculature: Bend your head as far as possible to the side. Make sure with the fact that your neck does not turn to the same side. At the same time you push now for diagonal arm toward soil.
Stretching for the upper arm back: Seize while stationary head over with your right hand on the back. The left hand continues to push now the elbows toward soil. Make sure that no hollow cross develops.
Stretching of the upper arm front: Place yourselves laterally in step position against a wall. Fix now the hand with stretched elbow at the wall and turn you the torso away, until you feel the stretch in the front shoulder joint, the upper arm front or in the crook of the arm.
Stretching of the large back muscle: Kneel and push yourselves you the stretched arms over the mat to you in the range of the shoulder blades or the upper back a stretch forward feel.

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Institute for Sports Medicine Frankfurt Main

Stretching

Basic rules:

Exercises: