From: spesau@acs.ucalgary.ca (Shane P Esau)
Subject: Stretches
Date: Fri, 16 Oct 92 17:38:54 GMT
Organization: The University of Calgary, Alberta


With all of this talk regarding Illiotibial Band Syndrome, etc, I
thought that I would send the net a list of stretches that I have
been sending a net-friend.  I hope that you can understand what
they are, but if you don't, email me and I will try to  explain
them in greater detail.  Also, if you want to write to me with
some others, that would be great, and I will compile them and
post them at a later date.

Shane

STRETCHING EXERCISES by Shane Esau, Edited by Rocky Essex

OVERVIEW

When stretching, stretch the muscle until your feel a slight
pain, then hold for 20-30 seconds.  Repeat, this time stretching
the muscle a little more.  Thus it should take 1-1.5
minutes/stretch (a total of 15-20 minutes)

CHEST

Place your hand on the wall, with the front of your elbow as well on the wall
Now turn so that you can feel a stretch in your chest - try to keep your elbow
on the wall - your hand should be shoulder height or higher.

HAMSTRING

Stretch your hamstrings by lying on your back, with 1 knee bent.  Then
bring your other leg up to vertical, keeping your knee straight and your back
against the floor.  This is a much better stretch for your hamstrings than is
the bent over stretch.

QUADS

Stand erect, grab one leg and pull your foot towards your but. Remember to keep
your stomach tight - don't let your stomach relax - do this for both legs.

Another quad stretch is to sit on your feet and bend (lean your upper torso)
backwards, keeping your knees on the ground.

ILLIOTIBIAL BAND (I.T. Band)

Stand erect with your feet shoulder width apart. Now take your left leg and put
it behind your right leg and put your left foot about 12" to the right of your
right foot.  Now lean your torso so that is upright again (take your right hand
and run it down your right leg until your feel the stretch).  Repeat with the
other leg.

FREQUENCY

Try to stretch 1/2 - 1 hour/day - this includes pre-training stretching, but at
least 1 stretching session/day that is outside of training.

TRICEPS

Take your left hand, and put it behind your head, palm facing the same way as
your face.  Now, slide your hand down your spine, until you feel a stretch. Now
take your right hand and grab your left elbow, and pull your left elbow towards
your right hip (over and down).  This should stretch the tricep.

LATS

First, sit on your feet, with your arms outstretched in front of you.  Now,
place your left hand on top of your right hand.  Now, lean back and twist your
body towards your right side (you want to try to put your right armpit on the
ground).  If this is not stretching, move your hands further out in front of
you.

UPPER BACK

This is for your upper back and is easy to do - take your left elbow in your
right hand, and pull it across the front of your chest - try pulling your left
elbow all the way over to your right pec muscle - it may be easier if your put
your left forearm in your right armpit.

BICYCLE SITUP

Lie on your back, and put your legs in the crunch position (90 deg bend in your
legs and your hips) Now, pedal your legs from bent to almost straight, and at
the same time bend at the waist bringing your elbows to your knees.  It is a
killer (mainly because of the co-ordination that it takes)

It is like a leg lift on the starting part, then changes to a crunch situp
from that point on.  Fingers interlaced behind head and pedal while you are
crunching.

GLUTEOUS MAXIMUS --THE BUTT

Sit down with your legs out in front of you.  Now bend your left leg and put
your left foot on the outside of your right leg, between your right cheek and
your right knee- pull your left foot as close to your right cheek as possible.
Now, pull your left knee in towards your chest.  If you don't feel much, grab
your left shin, and give your left leg a little twist (ie pull your shin closer
to your chest).  Your should feel this. Another one is to lie on your back, put
both feet in the air, then bend your left leg again, but this time bring your
left shin in front of your roght quad.  Now pull your right leg towards your
chest - you should feel this in your buttocks.  If you don't, push your left
knee away from your chest,while maintaining the distance between your right leg
and your chest.