11

SPORT-SPECIFIC STRETCHING PROGRAMS

Developing or maintaining flexibility for your chosen sport can allow you to enjoy the sport more fully, and for longer, with the potential for a reduced risk of injury. Stretching after weight training and other sport activity offers many benefits, especially when done consistently. By following the program for your sport, you can help to address muscle imbalances, improve your range of motion, and develop strength.

An intermediate level of flexibility is needed for doing the stretches in this chapter. If your flexibility is at a beginner level, follow the daily mobility recommendation in chapter 10 for beginners before you progress to sport-specific programs.

You can customize any of the stretches in this book and put them together in numerous combinations to create a program that works best for your body and your sport. In addition, this book illustrates only a portion of the available stretches. Experiment by following the stretch notes for specific exercises. Information is also provided that enables you to slightly alter the angles and directions of the body positions and explore different stretches for the muscle. Thus, you can adapt the stretches to fit your individual needs and desires. For example, if you have soreness in only one of the muscles or just a part of the muscle highlighted in a stretch, you can adapt the stretch to best address that particular muscle. If the body position described in an exercise does not stretch a particular muscle as much as you want it to, then experiment by slightly altering the position. Keep making alterations in the position until you reach the desired level of stretch based on the pain-scale rating outlined in chapter 10.

If your muscles seem tired, use only light stretches on those muscle groups. Do not overexert yourself. The body tells you if you need to back off. Keep in mind that the body needs to recover from any exercise routine, including a stretching routine. During the recovery period, the body rebuilds to a higher level. Chronic overuse of the muscles often leads to muscular fatigue, weakness, and even a partial failure of the muscle contraction.

PREEVENT DYNAMIC STRETCHES

Because dynamic stretches are better before an event, the tables in this section include the dynamic stretches detailed in chapter 9 that will best benefit each sport, followed by static training stretches. Ideally, dynamic stretches are done as part of a warm-up program just before engaging in an activity. Depending on your initial level of flexibility, it is recommended that you follow the suggested guidelines detailed here for the dynamic stretches.

Beginner Level

1. Dynamically stretch by using either the prescribed swinging or bobbing motion for 5 to 10 seconds for each stretch.
2. Rest for 5 to 10 seconds between each stretch.
3. Repeat each stretch two times.
4. Use an intensity level on the scale from 1 to 3 (light pain).
5. Dynamically stretch for a total of 5 to 10 minutes each session.
6. Use these dynamic stretches as a warm-up before engaging in an athletic event.
7. Stay on this program at least four weeks before going to the next level.

Intermediate Level

1. Dynamically stretch by using either the prescribed swinging or bobbing motion for 10 to 15 seconds for each stretch.
2. Rest for 10 to 15 seconds between each stretch.
3. Repeat each stretch three times.
4. Use an intensity level on the scale from 1 to 3 (light pain).
5. Dynamically stretch for a total of 10 to 15 minutes each session.
6. Use these dynamic stretches as a warm-up before engaging in an athletic event.
7. Stay on this program at least four weeks before going to the next level.

Advanced Level

1. Dynamically stretch by using either the prescribed swinging or bobbing motion for 15 to 20 seconds for each stretch.
2. Rest for 15 to 20 seconds between each stretch.
3. Repeat each stretch three times.
4. Use an intensity level on the scale from 4 to 6 (moderate pain).
5. Dynamically stretch for a total of 15 to 20 minutes each session.
6. Use these dynamic stretches as a warm-up before engaging in an athletic event.
7. Stay at this level of the program for as long as you want.

SPORT-SPECIFIC STRETCHES

This section contains recommended preevent and training stretches that develop and maintaining flexibility for specific sports.

TABLE 11.1    Stretches for Baseball, Position Player

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Intermediate shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor, protractor, and elevator stretch Shoulder adductor and extensor stretch	148 158 160 162
Arms, wrists, and hands	Triceps brachii stretch Intermediate wrist extensor stretch Intermediate wrist flexor stretch	110 124 128
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Hip external rotator and back extensor stretch Hip and back extensor stretch Advanced seated hip adductor stretch	72 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced plantar flexor and foot evertor stretch	28

TABLE 11.2    Stretches for Baseball, Pitcher

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Intermediate shoulder flexor stretch Shoulder adductor, protractor, and elevator stretch Shoulder adductor and extensor stretch	148 160 162
Arms, wrists, and hands	Elbow and wrist flexor stretch Triceps brachii stretch Intermediate wrist extensor stretch Intermediate wrist flexor stretch	114 110 124 128
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Hip external rotator and back extensor stretch Hip and back extensor stretch Advanced seated hip adductor stretch	72 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced plantar flexor stretch	22

TABLE 11.3    Stretches for Basketball

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Shoulder adductor, protractor, and elevator stretch Shoulder adductor and extensor stretch	150 160 162
Arms, wrists, and hands	Elbow and wrist flexor stretch Triceps brachii stretch	114 110
Lower trunk	Standing lower-trunk flexor stretch Seated lower-trunk extensor stretch Intermediate lower-trunk lateral flexor stretch	94 96 102
Hips	Hip external rotator and back extensor stretch Hip and back extensor stretch Advanced seated hip adductor stretch	72 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe flexor stretch Advanced plantar flexor and foot evertor stretch	18 28

TABLE 11.4    Stretches for Bowling

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor and extensor stretch	150 158 162
Arms, wrists, and hands	Intermediate wrist extensor stretch Intermediate wrist flexor stretch Wrist radial deviator stretch with dumbbell Wrist ulnar deviator stretch with dumbbell	124 128 130 132
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Hip and back extensor stretch Advanced seated hip adductor stretch	68 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced plantar flexor stretch	22

TABLE 11.5    Stretches for Cycling

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Neck	Neck extensor stretch Neck flexor stretch	176 180
Shoulders, back, and chest	Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor, protractor, and elevator stretch	158 160
Lower trunk	Standing lower-trunk flexor stretch Seated lower-trunk extensor stretch Intermediate lower-trunk lateral flexor stretch	94 96 102
Hips	Advanced standing hip external rotator stretch Hip external rotator and back extensor stretch Hip and back extensor stretch Advanced seated hip adductor stretch	68 72 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced plantar flexor stretch	14 22

TABLE 11.6    Stretches for Dance

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Neck	Neck extensor stretch Neck flexor stretch	176 180
Shoulders, back, and chest	Advanced shoulder flexor stretch Shoulder adductor and extensor stretch	150 162
Arms, wrists, and hands	Triceps brachii stretch	110
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Hip and back extensor stretch Advanced seated hip adductor stretch	68 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced standing toe flexor stretch Advanced plantar flexor stretch	14 18 22

TABLE 11.7    Stretches for Diving

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Shoulder adductor and extensor stretch Assisted shoulder abductor stretch	150 162 164
Arms, wrists, and hands	Triceps brachii stretch	110
Lower trunk	Standing lower-trunk flexor stretch Seated lower-trunk extensor stretch Intermediate lower-trunk lateral flexor stretch	94 96 102
Hips	Advanced standing hip external rotator stretch Hip and back extensor stretch Advanced seated hip adductor stretch	68 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced standing toe flexor stretch Advanced plantar flexor stretch	14 18 22

TABLE 11.8    Stretches for American Football

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Neck	Neck extensor stretch Neck flexor stretch	176 180
Shoulders, back, and chest	Advanced shoulder flexor stretch Shoulder adductor and extensor stretch	150 162
Arms, wrists, and hands	Intermediate wrist extensor stretch Intermediate wrist flexor stretch	124 128
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Hip and back extensor stretch Advanced seated hip adductor stretch	68 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe flexor stretch Advanced plantar flexor and foot invertor stretch	18 34

TABLE 11.9    Stretches for Golf

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor, protractor, and elevator stretch Shoulder adductor and extensor stretch Assisted shoulder abductor stretch	150 158 160 162 164
Arms, wrists, and hands	Intermediate wrist extensor stretch Intermediate wrist flexor stretch	124 128
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Hip external rotator and back extensor stretch Advanced seated hip adductor stretch	72 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe flexor stretch Advanced plantar flexor stretch	18 22

TABLE 11.10    Stretches for Gymnastics

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Neck	Neck extensor stretch	176
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor, protractor, and elevator stretch Shoulder adductor and extensor stretch	150 158 160 162
Arms, wrists, and hands	Elbow flexor stretch Triceps brachii stretch	112 110
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Hip and back extensor stretch Advanced seated hip adductor stretch	62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe flexor stretch Advanced plantar flexor stretch	18 22

TABLE 11.11    Stretches for Handball and Racquetball

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor, protractor, and elevator stretch	150 158 160
Arms, wrists, and hands	Elbow flexor stretch Triceps brachii stretch	112 110
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Hip external rotator and back extensor stretch Hip and back extensor stretch Advanced seated hip adductor stretch	72 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced standing toe flexor stretch Advanced plantar flexor stretch	14 18 22

TABLE 11.12    Stretches for Ice and Field Hockey

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor, protractor, and elevator stretch Assisted shoulder abductor stretch	150 158 160 164
Arms, wrists, and hands	Elbow flexor stretch Triceps brachii stretch	112 110
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Hip external rotator and back extensor stretch Hip and back extensor stretch Advanced seated hip adductor stretch	72 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced plantar flexor stretch	14 22

TABLE 11.13    Stretches for Lacrosse

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor, protractor, and elevator stretch Shoulder adductor and extensor stretch Assisted shoulder abductor stretch	150 158 160 162 164
Arms, wrists, and hands	Elbow and wrist flexor stretch Triceps brachii stretch Intermediate wrist extensor stretch Intermediate wrist flexor stretch	114 110 124 128
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Hip external rotator and back extensor stretch Hip and back extensor stretch Advanced seated hip adductor stretch	72 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced plantar flexor stretch Advanced plantar flexor and foot evertor stretch	22 28

TABLE 11.14    Stretches for Paddlers and Rowers

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch Dynamic shoulder circumductor stretch	202 204 206
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Neck	Neck extensor and rotation stretch Neck flexor stretch	178 180
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor and extensor stretch Assisted shoulder abductor stretch	150 158 162 164
Arms, wrists, and hands	Elbow and wrist flexor stretch Triceps brachii stretch Intermediate wrist flexor stretch Forearm supinator stretch with dumbbell Forearm pronator stretch with dumbbell	114 110 128 120 118
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch Advanced standing lower-trunk lateral flexor stretch Seated lower-trunk extensor stretch	94 102 104 96
Hips	Advanced standing hip external rotator stretch Hip and back extensor stretch Advanced seated hip adductor stretch Advanced hip flexor stretch	68 62 76 88
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe flexor stretch Beginner seated toe extensor stretch Beginner seated toe flexor stretch	18 12 16

TABLE 11.15    Stretches for Power Sports (e.g., CrossFit)

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Neck	Neck extensor stretch Neck flexor stretch	176 180
Shoulders, back, and chest	Advanced shoulder flexor stretch Seated shoulder flexor, depressor, and retractor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor and extensor stretch	150 154 158 162
Arms, wrists, and hands	Elbow and wrist flexor stretch Triceps brachii stretch	114 110
Lower trunk	Standing lower-trunk flexor stretch Advanced standing lower-trunk lateral flexor stretch	94 104
Hips	Intermediate seated hip external rotator and extensor stretch Advanced seated hip adductor stretch Advanced hip flexor stretch	66 76 88
Knees and thighs	Expert raised-leg knee flexor stretch Intermediate lying knee extensor stretch	46 52
Feet and calves	Beginner seated toe extensor stretch Beginner seated toe flexor stretch Advanced plantar flexor stretch	12 16 22

TABLE 11.16    Stretches for Running

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch	150 158
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Recumbent hip external rotator and extensor stretch Hip external rotator and back extensor stretch Hip and back extensor stretch Advanced seated hip adductor stretch	68 70 72 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced plantar flexor stretch Advanced plantar flexor and foot evertor stretch Advanced plantar flexor and foot invertor stretch	14 22 28 34

TABLE 11.17    Stretches for Snow Skiing

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Neck	Neck extensor stretch	176
Shoulders, back, and chest	Advanced shoulder flexor stretch Seated shoulder flexor, depressor, and retractor stretch Shoulder adductor and extensor stretch	150 154 162
Arms, wrists, and hands	Intermediate wrist extensor stretch Intermediate wrist flexor stretch	124 128
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Hip external rotator and back extensor stretch Advanced seated hip adductor stretch	68 72 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced plantar flexor stretch Advanced plantar flexor and foot invertor stretch	22 34

TABLE 11.18    Stretches for Soccer

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Seated shoulder flexor, depressor, and retractor stretch Shoulder adductor and extensor stretch	150 154 162
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Hip external rotator and back extensor stretch Advanced seated hip adductor stretch Seated hip adductor and extensor stretch	68 72 76 78
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced standing toe flexor stretch Advanced plantar flexor and foot evertor stretch Advanced plantar flexor and foot invertor stretch	14 18 28 34

TABLE 11.19    Stretches for Swimming

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Assisted shoulder and elbow flexor stretch Seated shoulder flexor, depressor, and retractor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor, protractor, and elevator stretch Shoulder adductor and extensor stretch	150 152 154 158 160 162
Arms, wrists, and hands	Triceps brachii stretch	110
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Hip external rotator and back extensor stretch Seated hip adductor and extensor stretch	72 78
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced plantar flexor stretch	14 22

TABLE 11.20    Stretches for Tennis

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor, protractor, and elevator stretch	150 158 160
Arms, wrists, and hands	Elbow flexor stretch Triceps brachii stretch Intermediate wrist extensor stretch	112 110 124
Lower trunk	Intermediate lower-trunk lateral flexor stretch	102
Hips	Hip external rotator and back extensor stretch Hip and back extensor stretch Advanced seated hip adductor stretch	72 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced standing toe flexor stretch Advanced plantar flexor stretch	14 18 22

TABLE 11.21    Stretches for Track and Field, Sprints and Hurdles

Area	Stretch	Page number
PREEVENT STRETCHES
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Lower trunk	Standing lower-trunk flexor stretch Seated lower-trunk extensor stretch Intermediate lower-trunk lateral flexor stretch	94 96 102
Hips	Advanced standing hip external rotator stretch Hip external rotator and back extensor stretch Advanced seated hip adductor stretch Seated hip adductor and extensor stretch	68 72 76 78
Knees and thighs	Advanced seated knee flexor stretch Expert raised-leg knee flexor stretch Advanced kneeling knee extensor stretch Advanced supported standing knee extensor stretch	44 46 54 56
Feet and calves	Advanced standing toe extensor stretch Advanced standing toe flexor stretch Advanced plantar flexor stretch Advanced plantar flexor and foot evertor stretch	14 18 22 28

TABLE 11.22    Stretches for Track and Field, Throwing Events

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Seated shoulder flexor, depressor, and retractor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor and extensor stretch	150 154 158 162
Arms, wrists, and hands	Elbow and wrist flexor stretch Triceps brachii stretch	114 110
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Hip external rotator and back extensor stretch Advanced seated hip adductor stretch	68 72 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced plantar flexor stretch	14 22

TABLE 11.23    Stretches for Volleyball

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor and extensor stretch	150 158 162
Arms, wrists, and hands	Elbow and wrist flexor stretch Triceps brachii stretch Intermediate wrist flexor stretch	114 110 128
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Hip external rotator and back extensor stretch Advanced seated hip adductor stretch	68 72 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced plantar flexor stretch	14 22

TABLE 11.24    Stretches for Weightlifting

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Neck	Neck extensor stretch	176
Shoulders, back, and chest	Advanced shoulder flexor stretch Intermediate shoulder extensor, adductor, and retractor stretch Shoulder adductor and extensor stretch	150 158 162
Arms, wrists, and hands	Elbow and wrist flexor stretch Triceps brachii stretch Intermediate wrist flexor stretch	114 110 128
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Hip and back extensor stretch Advanced seated hip adductor stretch	68 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe flexor stretch	18

TABLE 11.25    Stretches for Wrestling

Area	Stretch	Page number
PREEVENT STRETCHES
Shoulders, back, and chest	Dynamic shoulder flexion and extension stretch Dynamic shoulder girdle abduction and adduction stretch	202 204
Lower trunk	Dynamic trunk lateral flexion stretch Dynamic trunk rotator stretch	198 200
Hips	Dynamic hip external and internal rotator stretch Dynamic hip adductor and abductor stretch Dynamic hip flexor and extensor stretch	188 190 192
Knees and thighs	Dynamic standing knee flexor stretch	194
Feet and calves	Dynamic plantar flexor stretch	196
TRAINING STRETCHES
Neck	Neck extensor stretch Neck flexor stretch	176 180
Shoulders, back, and chest	Advanced shoulder flexor stretch Shoulder adductor and extensor stretch	150 162
Arms, wrists, and hands	Elbow and wrist flexor stretch Triceps brachii stretch	114 110
Lower trunk	Standing lower-trunk flexor stretch Intermediate lower-trunk lateral flexor stretch	94 102
Hips	Advanced standing hip external rotator stretch Hip and back extensor stretch Advanced seated hip adductor stretch	68 62 76
Knees and thighs	Advanced seated knee flexor stretch Advanced kneeling knee extensor stretch	44 54
Feet and calves	Advanced standing toe extensor stretch Advanced standing toe flexor stretch	14 18