Gerard Hartmann presents his revolutionary ten-stretch programme
This ten-stretch routine will help keep flexible all the muscles used in running.The stretches are demonstrated by Jessie Barr, 400m hurdles international, and the routine takes 10 to 15 minutes.
• It is important to do the stretching in the sequence one to ten. The programme is based on a natural progression from one muscle group to the next.
• The body is put in the best anatomical position to maximise an isolated stretch.
• Each stretch is held for 2-4 seconds. Return to the start position and repeat each stretch 8 to 12 times. Repetition increases the flow of blood, oxygen and nutrition to the muscles.
• The stretch is never forced. The muscles should be encouraged gently to lengthen. The cardinal rule of stretching remains: never force a stretch beyond the point of light irritation.
• The stretching routine can be done before running (some runners jog 7 to 10 minutes to increase circulation before commencing stretching but this is optional).
• The routine can be done after running to recoup tissue extensibility.
• One of the characteristics associated with runners as they age is loss of flexibility. Regular stretching is the single most important thing you can do to keep your body limber, prevent stiffness and limit injury.
• By following this 10-stretch programme daily you can ensure your flexibility and running efficiency will improve.
1. SINGLE LEG PELVIC TILT
Muscles stretched: low back and gluteus maximus.
Lie on back with legs straight. Flex the exercising knee and pull it toward chest by contraction of hip flexor and abdominal muscles.
Place hands behind thigh to prevent pressure on knee and provide assistance.
2. HAMSTRINGS (REAR THIGH)
3. GLUTEALS
Lie on back with legs straight. Slowly lift exercising leg using quadriceps (front of thigh). Assist with rope at end of movement.
Note: bend the non-exercising leg to stabilise the spine if you have a history of back injury.
Muscles stretched: gluteus medius & minimus, piriformis.
Lie on back with legs straight. Flex left knee at 90-degree angle and place rope around mid-foot, clasping rope with opposite hand. Use left hand to stabilise thigh by clasping at knee. Contract abdominals and hip adductors to lift knee towards opposite shoulder. Assist with rope and left hand.
4. LONG ADDUCTORS
Muscles stretched: adductor longus, adductor magnus, gracilis.
Lie on back with legs extended and wrap rope around arch of left foot. Point right foot inward and lift left leg to side by contracting outer- thigh and hip muscles. Assist with rope, pulling outward.
5. QUADRICEPS
Muscle stretched: rectus femoris.
Lie on right side and bring both knees to chest. With right hand grasp right foot from outside. With left hand grasp left ankle and extend left thigh back by contracting buttocks and hamstrings and, assisting with hand, heel should press into buttocks.
6. HIP FLEXORS
Muscles stretched: rectus femoris, psoas.
Kneel down on left knee, place pillow or cushion under same knee. Moving forward onto flexed front leg (right) keep pelvis and back stable by contracting abdominals. As you move forward, contract buttocks and hamstrings to flex left heel to left buttock. Assist stretch with one or both hands bringing heel to buttock as flexibility allows.
7. SHORT ADDUCTORS
Muscles stretched: pectineus, adductor brevis, proximal adductors.
Sit with soles of feet placed together. Contract outside of hips, spreading thighs as far as possible. Use arms between knees to assist stretch at end of movement.
8. COMPOSITE-UPPER CALF, HAMSTRINGS-NEURAL STRETCH
Muscles stretched: gastrocnemius, hamstrings-neural stretch.
Sit with legs fully extended and about six inches apart. Loop rope around ball of left foot. Straighten left leg and pull toes toward you by contracting shin muscles. Assist with rope. For deeper stretch, lean forward at trunk and allow foot to leave floor when pulled.
9. ACHILLES TENDON/SOLEUS
Muscle stretched: lower and deep calf including achilles tendon.
Sit with left knee bent at 90 degrees. Wrap hands around ball of left foot. Lift toes toward body, contracting shin muscles and assisting with pull from hands.
10. UPPER CALF
Muscle stretched: gastrocnemius
Sit with legs fully extended about 6 inches apart. Loop rope around ball of left foot. Straighten left knee and pull toes toward you by contracting shin muscles. Assist with rope. For deeper stretch allow heel to leave floor when pulled.
