So, piece of cake.
Hi, I'm Dr. Bill Murrow.
Dr. Brian Nook and I, in conjunction with Northwestern College of Chiropractic, would
like to share some information with you concerning therapeutic muscle stretching in athletics.
Therapeutic muscle stretching is very important, and this video is being produced with the
intent of informing doctors of chiropractic, sports medicine practitioners, coaches, and
athletes about the benefits of therapeutic muscle stretching in athletics.
Stretching is important in athletics to increase flexibility and decrease injury.
Dr. Nook and I also feel that it does enhance performance, although objective studies supporting
this have not yet been performed.
We recommend that these stretches be implemented in the following manner.
First have the athletes do a brief warm-up, such as a lap or two around the track.
Then have them perform the core stretches and the sport-specific stretches for their
sport.
Next, have the athletes perform their regular workout, followed again by the stretching
program.
After that, the athlete should then cool down.
As with any exercise or stretching program, each athlete should be evaluated to make sure
that therapeutic muscle stretching is indicated for them, especially if they have sustained
an injury.
It is also important that the athletes and coaches, and also the doctors, use good common
sense when implementing therapeutic muscle stretching.
Dr. Brian Nook will now demonstrate the core stretches and sport-specific stretches that
we both use in our practice and with the athletic teams that we are involved with.
Posterior thigh and calf stretch.
Stretch position.
The athlete is on their back with the leg to be stretched on the assistant's shoulder.
The assistant is kneeling beside the athlete on the same side as the leg being stretched.
The foot is then pulled toward the athlete, flexing the hip by the assistant.
The leg is elevated until a pull is felt in the athlete's posterior thigh and calf.
Contraction phase.
The athlete then pushes against the assistant's shoulder with their leg and against the assistant's
hand with their foot.
This is held for a count of eight.
One, two, three, four, five, six, seven, eight.
Relaxation phase.
The athlete then lowers the leg and relaxes.
Antagonist contraction phase.
The athlete next pulls their foot upward, locking the knee in extension, and raises
their leg until they feel the stretch.
The assistant then holds the leg and foot as they did in step one.
The stretch is felt by the athlete in the hamstring and calf.
The athlete then pushes the leg and foot against the assistant, and this starts the next set
of PNF stretches.
This is repeated for a total of three sets, and then the other leg is done.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Pull back.
Lock the knee.
Raise.
Stretch.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Pull back.
Lock the knee.
Raise.
And stretch.
Relax.
Groin adductor stretch.
Stretch position.
The athlete is lying on their back with their legs spread apart as far as possible.
The assistant then steps between the athlete's legs with their feet inside the athlete's
thighs just above the knees.
The assistant then spreads the athlete's legs apart until the stretch is felt inside the
athlete's thighs.
The assistant then squats slightly, increasing the stretch.
Contraction phase.
The athlete then pushes against the assistant's legs for a count of eight.
One, two, three, four, five, six, seven, eight.
Relaxation phase.
The assistant then steps out from between the athlete's legs and the athlete pulls their
legs together.
Antagonist contraction phase.
The athlete then pulls their legs apart as far as possible.
Stretch phase.
The assistant then steps between the athlete's legs above the athlete's knees and the assistant
then squats and repeats the stretch.
The athlete then pushes against the assistant's legs again, starting the next set of stretches.
This is repeated for a total of three sets.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Legs together.
Spread them.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Together.
Spread them.
Stretch.
Relax.
Lateral leg.
Abductors.
Stretch position.
The athlete is lying on their back.
Their legs will then be crossed.
The assistant steps between the athlete's feet, stretching the outside of the athlete's
legs further.
Contraction phase.
The athlete then pushes against the assistant's legs, trying to uncross their legs.
This will be, there will be more of a stretch on the top leg.
This is performed for a count of eight.
One, two, three, four, five, six, seven, eight.
Relaxation phase.
The assistant then steps out from between the athlete's legs and the athlete uncrosses
their legs as far as possible.
Antagonist contraction phase.
The athlete then recrosses their legs with the opposite leg on top.
Stretch phase.
The assistant then steps between the athlete's crossed legs until the stretch is again felt.
The athlete then pushes against the assistant's legs, again starting the next set of stretches.
This is repeated for a total of three sets.
Ready, push.
One, two, three, four, five, six, seven, eight.
Relax.
Cross.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Cross.
Stretch.
Relax.
Buttock and piriformis stretch.
Stretch position.
The athlete is lying on their back and crosses one leg over the other with the bottom of
the foot on the crossing leg on the floor next to the opposite hip.
The assistant then kneels next to the athlete's foot on the floor.
The assistant places one knee next to the side of the athlete's foot and then pushes
the athlete's flex knee up toward the shoulder of the athlete on the same side.
The assistant then places their other foot next to the athlete's straightened knee in
order to separate the athlete's foot and knee.
The assistant then leans their chest into the athlete's leg, pushing the crossed leg
and knee toward the athlete's opposite shoulder until the athlete feels a stretch in the crossed
leg buttock.
Contraction phase.
The athlete then pushes their crossed knee out against the assistant's chest for a count
of eight.
One, two, three, four, five, six, seven, eight.
Relaxation phase, the assistant and athlete stop pushing.
The athlete does not uncross their leg but relaxes in a stretch position.
Antagonist contraction phase.
The athlete then pulls their knee farther up toward the opposite shoulder until they
feel a stretch in their buttock.
Stretch phase.
The assistant then moves their knee that is against the athlete's foot up toward the
athlete's shoulder and then leans into the athlete's leg, moving it up toward the athlete's
opposite shoulder.
This is done until a stretch is felt again in the athlete's buttock.
The athlete then pushes out against the assistant's chest again, starting the next set of PNF
stretches.
This is repeated for a total of three sets and then the opposite leg is done.
Push, one, two, three, four, five, six, seven, eight.
Relax.
Push, one, two, three, four, five, six, seven, eight.
Relax.
Anterior leg.
Quadriceps and anterior shin stretch.
Stretch position.
The athlete is positioned on their stomach with their legs fully extended and together.
The assistant then kneels beside the leg to be stretched.
The athlete's leg is flexed, pushing their foot toward the buttock.
The assistant then blocks the athlete's foot with their hands.
The athlete's foot is plantar flexed, causing the foot to be pointed.
The assistant then grasps the athlete's bent knee and lifts it off the floor until the
athlete feels a stretch in their quadriceps and anterior shin.
The assistant must make sure not to let the athlete's flexed knee move out to the side
and must be kept in the midline.
The assistant should stabilize the athlete's lower back by placing their forearm across
the athlete's belt line.
Contraction phase.
The athlete then pushes their foot out against the assistant's shoulder for a count of eight.
One, two, three, four, five, six, seven, eight.
Relaxation phase.
The athlete then straightens their leg out and relaxes.
Antagonist contraction phase.
The athlete then points their toe and flexes the knee, trying to touch their heel to the
buttock.
Stretch phase.
The assistant then puts their shoulder against the athlete's toes and grasps the flexed
knee, lifting the knee off the floor until a stretch is felt in the athlete's quadriceps
and anterior shin.
The athlete then pushes against the assistant's shoulder again, starting the next set of PNF
stretches.
This is repeated for a total of three sets, and then the other leg is done.
Ready?
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Up.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Up.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
The hip flexor or psoas stretch.
Stretch position.
The athlete is standing, holding on to another athlete, wall, or chair, with the leg to be
stretched, straight, and extended out behind them, with their foot turned out or externally
rotated.
The assistant holds the extended leg under the athlete's knee and foot, holding it straight
in extension, with the foot turned out.
The athlete then squats until a stretch is felt in the groin of the extended leg.
Contraction phase.
The athlete pushes down against the assistant's arm with the extended leg for a count of eight.
One, two, three, four, five, six, seven, eight.
Relaxation phase.
The athlete then stands up and relaxes.
Antagonist contraction phase.
The athlete then straightens the leg again and extends it behind them with the foot turned
out.
Stretch phase.
The assistant holds the athlete's foot and leg and raises it up while the athlete squats
until the athlete feels a pull in the groin of the extended leg.
The athlete then pushes down again into the assistant's arms, starting the next set of
PNF stretches.
This is repeated for a total of three sets, and then the other side is also stretched.
Ready, push.
One, two, three, four, five, six, seven, eight.
Relax.
Lift it back up.
Bend down.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Back up.
Bend down.
Stretch.
Relax.
The anterior chest and anterior arm stretch.
Stretch position.
The athlete is standing facing away from the assistant.
The athlete extends their arms behind them with thumbs pointing upward.
The assistant grabs the athlete's hands as in a handshake and extends the athlete's
straightened arms posterior until a pull is felt by the athlete in the chest and anterior
arms.
The athlete should remain standing vertical and not bend forward.
Do not raise the athlete's arms above shoulder level.
Contraction phase.
The athlete then tries to pull their hands and arms forward without bending the elbows
for a count of eight.
One, two, three, four, five, six, seven, eight.
Relaxation phase.
The assistant then steps forward but does not let go of the athlete's hands and allows
the athlete to momentarily relax.
Antagonist contraction phase.
The athlete then extends the arms backward again as far as they can until a stretch is
felt in the athlete's anterior chest and arms.
Stretch phase.
The assistant then extends the athlete's arms until a stretch is felt in the anterior chest
and arms by the athlete.
The athlete then pulls their arms forward starting the next set of PNF stretches.
This is repeated for a total of three sets.
Pull.
One, two, three, four, five, six, seven, eight.
Relax.
Come back.
Stretch.
Pull.
One, two, three, four, five, six, seven, eight.
Relaxation phase.
The assistant then extends the arms backward again as far as they can until a stretch is
felt in the athlete's anterior chest and arms.
Pull.
One, two, three, four, five, six, seven, eight.
Relax.
Come back.
Stretch.
Ready.
Post to your chest and post to your arms stretch.
Stretch position.
First ounce.
For grabbed circle state or
The athlete and assistant's arms are now crossed.
The athlete and assistant then clench their arms up until a pull is felt between their shoulders.
This stretch actually stretches the athlete and the assistant at the same time.
Thus, two athletes can stretch each other simultaneously.
Contraction Phase
The athlete and assistant then contract at the same time, trying to push against each other's shoulders for a count of eight.
One, two, three, four, five, six, seven, eight.
Relaxation Phase
The athletes then relax but do not let go.
Antagonist Contraction Phase
The athletes then tighten together on each other's shoulders, contracting the anterior chest and arms.
Stretch Phase
The contraction continues until there is more of a pull between their shoulders and back of the arms.
The athlete and assistant again push against each other, starting the next set of PNF stretches.
This is repeated for a total of three sets.
Push. One, two, three, four, five, six, seven, eight. Relax.
Push. One, two, three, four, five, six, seven, eight. Relax.
Neck Side Bending
Stretch Position
The athlete is kneeling and the assistant is standing behind the athlete.
The athlete's neck is laterally bent with no rotation, flexion, or extension.
The assistant then gently pushes the side of the head down toward the shoulder while supporting the opposite shoulder until a stretch is felt.
Contraction Phase
The athlete then pushes their head against the assistant's hand for a count of eight.
One, two, three, four, five, six, seven, eight.
Relaxation Phase
The athlete then relaxes and repositions their neck to neutral.
Antagonist Contraction Phase
The athlete then laterally flexes their neck back over to the same shoulder.
Stretch Phase
The assistant then gently pushes the athlete's head down toward the shoulder while supporting the opposite shoulder until the neck is stretched on the opposite side.
The athlete then pushes their head against the assistant's hand starting the next set of PNF stretches.
This is repeated for a total of three sets and then the other side of the neck is done.
Push. One, two, three, four, five, six, seven, eight.
Relax.
Return.
Stretch. Push. One, two, three, four, five, six, seven, eight.
Relax.
Return.
Stretch.
Back to neutral.
Neck Side Bending with Flexion
Stretch Pattern. The athlete is kneeling and the assistant is standing behind the athlete.
The athlete's neck is flexed and then laterally side bent toward the shoulder with no rotation.
The assistant then pushes the athlete's head toward the shoulder while supporting the opposite shoulder.
Contraction Phase
The athlete then pushes their head against the assistant's hand using 30% of their muscle strength for a count of eight.
One, two, three, four, five, six, seven, eight.
Relaxation Phase
The athlete then relaxes and repositions their neck to the neutral position.
Antagonist Contraction Phase
The athlete then flexes their neck again and laterally bends their head toward the shoulder.
Stretch Phase
The assistant then gently pushes the athlete's head toward the athlete's shoulder while supporting the opposite shoulder.
A stretch is felt on the opposite side of the neck and back.
The athlete then pushes their head against the assistant's hand starting the next set of PNF stretches.
This is repeated for a total of three sets and then the other side of the neck is done.
Push, one, two, three, four, five, six, seven, eight.
Up.
In position.
Stretch.
Push, one, two, three, four, five, six, seven, eight.
Relax.
In position.
Stretch.
Sports Specials
The sports specific stretches have been customized for each sport.
The first sport is football.
Football stretches should include the core stretching program and some additional stretches.
Back Extensors
The athlete is seated with their legs crossed.
The assistant stands behind the athlete.
The athlete then bends forward at the waist and the assistant pushes down on their shoulders until a stretch is felt in the athlete's lower back.
The athlete then pushes backward against the assistant for an eight count.
One, two, three, four, five, six, seven, eight.
The athlete then straightens up and relaxes.
The athlete then flexes forward again at the waist as far as possible.
The assistant then pushes down on the athlete's shoulders until a stretch is felt in the low back.
The athlete then pushes back up against the assistant's hands again.
This starts the next set of PNF stretches.
This is repeated for a total of three sets.
Ready, push.
One, two, three, four, five, six, seven, eight.
Relax.
Forward.
Stretch.
Relax.
The next football stretch is the neck flexor stretch.
The athlete is kneeling with the assistant standing behind them.
The athlete then extends his arms and legs to the side of the athlete.
The assistant then pushes down on the athlete's shoulders.
The assistant then pushes down on the athlete's shoulders.
The athlete then extends their neck.
The assistant stands against the athlete's back supporting it while pulling the athlete's head backward until a stretch is felt in the front of the neck.
The athlete then pushes their head forward against the assistant's hands for an eight count.
One, two, three, four, five, six, seven, eight.
The athlete then relaxes with the neck in the neutral position.
The athlete then extends their head again as far as possible.
The assistant then contacts the athlete's forehead, pulling the neck further into extension until a stretch is felt on the front of the athlete's neck.
The athlete then pushes against the assistant's hand, starting the next set of PNF stretches.
This is repeated for a total of three sets.
Ready, push.
One, two, three, four, five, six, seven, eight.
Relax.
Back.
Push.
One, two, three, four, five, six, seven, eight.
Relax.
Back.
Relax.
The next sport is volleyball.
In addition to the core stretch program, we recommend the spiker stretch.
To perform the spiker stretch, the athlete kneels with an assistant standing behind them.
One arm is extended above the athlete's head with the elbow locked and the wrist extended.
The assistant supports the athlete's shoulder with one hand while extending the athlete's wrist, fingers, and arm until a stretch is felt under the arm.
The athlete then pushes forward with their hand and arm against the assistant's hand for a count of eight.
One, two, three, four, five, six, seven, eight.
The athlete then relaxes and puts the arm and hand down by their side.
The athlete then flexes the shoulder above the head again and extends the wrist back.
The assistant then supports the shoulder, extends the shoulder, wrist, and fingers until the stretch is felt by the athlete under the arm.
The athlete then pushes against the assistant's hand starting the next set of PNF stretches.
This is repeated for a total of three sets, and then the other arm may be done.
Ready, push. One, two, three, four, five, six, seven, eight. Relax.
Up.
Push. One, two, three, four, five, six, seven, eight. Relax.
Up.
Relax.
The next volleyball stretch is for the finger and wrist flexors. The athlete is standing facing the assistant.
The athlete's arms are out in front of them with the palms up.
The athlete places the palms of both hands into the assistant's stomach and extends the fingers and wrist back until a pull is felt in the athlete's forearms and palms.
The athlete then tries to flex their fingers and wrists against the assistant's abdomen for a count of eight. One, two, three, four, five, six, seven, eight.
The athlete then relaxes their hands.
The athlete again brings their hands in front of them and extends their wrists and fingers while the palm is up.
The athlete then places the extended wrists and fingers into the assistant's abdomen.
The assistant then further extends the wrists and fingers until a stretch is felt in the forearm and palm.
The athlete then pushes against the assistant's abdomen, starting the next set of PNF stretches.
This is repeated for a total of three sets.
You can push. One, two, three, four, five, six, seven, eight. Relax.
Back up.
Ready? Push. One, two, three, four, five, six, seven, eight. Relax.
Back up.
And relax.
The next sport is basketball. In addition to the core stretching program, the triceps should also be stretched.
The athlete is in the kneeling position with the assistant standing behind them.
The athlete then flexes their elbow and raises their arm up to the head until a stretch is felt in the back of their arm.
The assistant then contacts the athlete's forearm with one hand and their elbow with the other and further flexes the athlete's elbow
and extends the arm until a stretch is felt in the back of the athlete's arm.
The athlete then pushes against the assistant's hands, trying to straighten their elbow and lower their arm for a count of eight.
One, two, three, four, five, six, seven, eight.
The athlete then straightens their elbow and lowers their arm and relaxes.
The athlete then flexes their elbow and raises their elbow beside their head so the arm extends again.
The assistant then contacts the athlete's forearm and elbow, further flexing the athlete's elbow and extending their arm until a stretch is felt in the back of the athlete's arm.
The athlete then pushes against the assistant's hands, starting the next set of PNF stretches.
This is repeated for a total of three sets and then the other arm is done.
Ready? Push. One, two, three, four, five, six, seven, eight. Relax.
Push. One, two, three, four, five, six, seven, eight. Relax.
The next sports-specific stretch for basketball is the ankle stretch.
The next sports-specific stretch for basketball is the anterior shin stretch.
To perform this stretch, the athlete is seated on the floor with their legs out in front of them.
The assistant is kneeling in front of the athlete.
The assistant holds both of the athlete's feet at the arch and pushes the athlete's foot down to point the toes.
The athlete's foot is turned out until a stretch is felt on the inside of the shin.
The athlete then pulls up with their feet for a count of eight.
One, two, three, four, five, six, seven, eight.
The athlete and assistant then relax and allow the athlete's feet to resume a neutral position.
The athlete then points their toes and turns their feet out again.
The assistant then contacts the athlete's arch again and pushes their feet, pointing their toes and turning their feet outward
until a stretch is felt on the inside of the shin by the athlete.
The athlete then pulls against the assistant's hands, starting the next set of PNF stretches.
This is repeated for a total of three sets.
Ready? Push. One, two, three, four, five, six, seven, eight. Relax.
Down.
Push. One, two, three, four, five, six, seven, eight. Relax.
Down. Relax.
For wrestling, use the core stretching program and the back extensor stretch, as previously described for football.
For track and field athletes, we recommend the core stretching program and the anterior shin program, as previously demonstrated for basketball.
The baseball stretches consist of the core stretching program, the tricep stretching program, as previously demonstrated with basketball,
and the posterior shoulder stretch.
To perform the posterior shoulder stretch, the athlete flexes their elbow and brings their arm across their body, reaching for the opposite shoulder.
The assistant then stands behind the athlete and holds above the athlete's elbow.
The athlete then rotates their thumb outward.
The assistant then pulls the athlete's elbow across the athlete's chest until a stretch is felt in the posterior aspect of the athlete's shoulder.
The athlete then pulls their arm back across their chest while trying to turn their arm outward against the assistant for a count of eight.
One, two, three, four, five, six, seven, eight.
The athlete relaxes their arm to their side and then holds their arm inward.
The athlete then reaches across the shoulder again to their opposite side.
The assistant again holds the athlete's elbow and pulls it further across the athlete's chest until a stretch is felt in the posterior aspect of the athlete's shoulder.
The athlete then pulls their arm back up against the assistant's hands, starting the next set of PNF stretches.
This is repeated for a total of three sets, and then the other shoulder may be done.
Ready, pull.
One, two, three, four, five, six, seven, eight.
Relax.
Ready, pull. One, two, three, four, five, six, seven, eight.
Relax.
Relax.
For softball, we recommend the core stretching program and two additional stretches.
The first stretch is the triceps stretch, as previously demonstrated with basketball.
The second stretch is the posterior shoulder stretch, as previously demonstrated with baseball.
The swimming stretching program consists of the core stretching program, except that the anterior chest and anterior arm stretch are not done due to the risk of developing anterior shoulder instabilities.
Relax.
Relax.
All right, switch groups.
All right.
Relax.
All right.
Relax.
All right.