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Old 08-19-2012, 10:44 PM   #22
Chas Tennis
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Join Date: Feb 2011
Location: Baltimore, MD
Posts: 4,119
Default Stretching for exercise & stretching to correct posture issues

I believe

1) Always warm up first, even for doing only stretches.
? ) Quick, light, dynamic stretching before exercise.......still undecided. ?
2) Static stretching after exercise, especially for quads & hamstrings.
3) Separate stretching to correct postural problems that, over time because of our lifestyles, have seen certain muscles become short & tight.
4) When injured - Doing stretches or exercises designed for preventive conditioning when injured might make the injury worse or prevent the best healing.

In particular, I discovered that my rectus femorus was tight/short and probably also that my piriformus is tight, based on the feel of the range of motion. The hip joint muscles are especially important for balance and movement. They affect performance. The hip muscles also affect the alignment of the knee. If the knee is misaligned the risk of injury & arthritis increases. I am sure that all joints that do not have the proper ranges of motion increase the risk of injury. Ranges of motions for the hip joint due to tight piriformus and tight rectus femorus are not easy to understand or evaluate. Finding medial specialist knowledgeable enough to properly evaluate your posture is not easy. I believe that a very considerable percent of the chronic joint conditions - attributed to aging - is not due to aging but to poor posture.

Also, my calves need stretching.

Bottom line for me is that the most important part of stretching is to correct postural problems that have resulted from my lifestyle.
Example, tight rectus femorus, this applied to me -

Stretch the rectus femorus using the regular quad stretch with the hip in extension (extension - line between the trunk and upper has the leg back). Here is the reason and some special stretches for those with tight/short rectus femorus.

Warning: Hip flexor stretches can put stress on the lower back.

Example, tight calf muscles caused me plantar faciitis and mild Achilles pain.

Make sure you stretch both the Gastrocnemius and Soleus. Most tennis players I see only stretch with a straight knee - that stretch can miss the Soleus.

See reply #2
Search injuries such as plantar fasciitis and Achilles for stretches to prevent these injuries.

Last edited by Chas Tennis; 09-11-2012 at 07:57 PM.
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