January, 1999
In the last issue of FaSST, we described four Sport-Specific exercises by sport-specific strength training expert Colin Maclean designed to improve your leg strength for inline skating, and listed our topics for our next articles as "Skating Specific Stretching Exercises," and "Resistance and Slideboard Training." In this issue, we'll provide you with some sport-specific stretches and in our next issue, we'll address the two other methods of sport-specific training.
The following five stretches provide a basis for a flexibility program for inline skaters. Aaron Mattes, M.S., the Registered Kinesiotherapist and Licensed Massage Therapist who provided us with insight into his Active Isolated Stretching method for enhancing and improving flexibility, again helps us as his book, "Active Isolated Stretching" describes each of these stretches, along with information on body mechanics, muscles effected by each stretch and muscles contracted while stretching.
Since we have already covered the philosophy and guidelines for stretching in a previous issue, we won't cover them again here. Simply follow the recommendations listed below each stretch, using the guidelines we printed in our previous discussions about Active Isolated Stretching.
Hip Internal Rotator Stretch with hand: Seated
Muscles Stretched: Gluteus maximus, gluteus medius, tensor fascia latae.
Muscles Contracted: Gluteus minimus and six deep external rotators
Introduction: This excellent warm-up can also be done on floor or field to help maximize change of direction and speed for many sports.
Method: In seated position, move leg across midline. Do not hike opposite side of the pelvis. Use hands to assist end of movement. Release to sstarting position and repeat. To perform this exercise on the floor or playing field, stretch out the nonexercising leg and cross the ankle of the active leg over it. Do the exercise as indicated.
Notes: For relief of lower back problems, perform this exercise in a supine position to keep pelvis flat.
Repetitions: 10 - 15.
Hip Adductor Stretch (Groin): Seated
Muscles Stretched: Hip adductors - gracilis, pectinius, adductor magnus, adductor longus and adductor brevis.
Muscles Contracted: Hop abductors - gluteus medius, gluteus minimus, tensor fascia latae, and sartorius.
Method: Assume a seated position with the soles of feet placed together. Contract outside of hip, spreading thighs as far as possible. Return to adducted position and repeat. As you become more flexible move heels closer to the buttocks. Use hands to gently assist stretch at end of movement.
Notes: It is more difficult and less exacting to stretch the adductors from this position because of the forward tilt of the pelvis and because the femur externally rotates during abduction. In addition, the adductors are required to stabilize the pelvis and femur, which causes the adductors to eccentrically contract in order to achieve stabilization.
Repetitions: One or two sets of 10.
Bent Knee Trunk Flexion: Seated
Muscles Stretched: Erector spinae and sacrospinalis
Caution: Use care if your back has been injured or surgically repaired or if you are inflexible.
Method: Begin from upright sitting position. Flex knees 4 - 6 inches, tuck chin, exhale, and firmly contract the abdominals as you curl your body forward. Do not bounce or make rapid movements at the end of the active stretch. At that point use your hands to assist the stretch as you continue to contract stomach muscles. Move back to starting position and repeat. Exercise may also be done sitting on a chair or in a standing position if same principles are applied.
Repetitions: 10 - 15.
Hamstring Stretch: Straight Legs, Seated
Muscles Stretched: Hamstrings.
Muscles Contracted: Quadriceps.
Introduction: This is an advanced exercise for those who are very flexible or for those athletes, such as gymnasts or swimmers, who require extreme flexibility in their sport.
Method: Starting from a seated position with legs out straight, tuck the chin, exhale, firmly tighten the abdominals, and lean forward. Contract quadriceps to keep knees from bending. Do exercise slowly without bouncing. Use hands for light assisted stretch at end of movement. Resume sitting position and repeat.
Notes: It is safest to do this after stretching hamstrings and long back muscles. Do not do this exercise if you have pain or disc involvement of the back.
Repetitions: 10.
Rectus Femoris Stretch: Standing
Introduction: When you have limited time between periods of play or athletic activity, and if you have already adequately stretched the quadriceps, you may stretch quadriceps and hip flexors from standing position.
Method: Tighten abdominals to prevent back from arching. Exercising thigh should be kept adducted and tight against opposite thigh. Extending thigh backward, contract gluteus maximus and hamstrings. Provide gentle assistance with hand at end of movement.
Repetitions: 10 each leg.
Remember, post-season is a great time to set new goals for next year and evaluate your strengths and weaknesses. Take this time to examine the notion of starting a program to enhance your flexibility and strength for next year. And look for our next article, which will focus on Resistance and Slideboard Training as two more methods of training. Until then, keep skating!
Article and all graphics © 1998, Frank J. Fedel, C.E.S.
Stretching information © 1995, Aaron L. Mattes - (941) 924-0462. From Active Isolated Stretching.
