Prescriptive Stretching Second Edition Kristian Berg Human Kinetics 00 Frontmatter.indd 1 10/11/19 12:32 PM Library of Congress Cataloging-in-Publication Data Names: Berg, Kristian, 1964- author. Title: Prescriptive stretching / Kristian Berg. Description: Second edition. | Champaign : Human Kinetics, [2020] | “This book is a revised edition of Stora Stretchboken, published in 1994 by Fitnessförlaget” -- T.p. verso. | Includes bibliographical references. Identifiers: LCCN 2019025614 (print) | LCCN 2019025615 (ebook) | ISBN 9781492587392 (paperback) | ISBN 9781492587415 (epub) | ISBN 9781492587408 (pdf) Subjects: LCSH: Stretching exercises. | Exercise--Physiological aspects. | Physical fitness. Classification: LCC RA781.63 .B47 2020 (print) | LCC RA781.63 (ebook) | DDC 613.7/182--dc23 LC record available at https://lccn.loc.gov/2019025614 LC ebook record available at https://lccn.loc.gov/2019025615 ISBN: 978-1-4925-8739-2 (print) Copyright © 2020, 2011 by Kristian Berg All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Notwithstanding the above notice, permission to reproduce the following material is granted to persons and agencies who have purchased this work: p. 174. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. 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Use this QR code to take our brief survey. 00 Frontmatter.indd 2 10/11/19 12:32 PM Contents IntroductIon . . . . . . . . . . . . . . . . . . . . . . . . . iv Muscles and Bones of the huMan Body . . . . .v stretching fundamentals . . . . .1 targeted stretches . . . . . . . . . . . .31 programs for pain relief . . . . .158 assessing flexibility and muscle balance . . . . . . . . . .173 stretch Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 175 r . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 177 eferences a a . . . . . . . . . . . . . . . . . . . . . . . . . . . 179 Bout the uthor e c e c /u . . . .180 arnIng ontInuIng ducatIon redIts nIts iii 00 Frontmatter.indd 3 10/11/19 12:32 PM INTRODUCTION PEOPLE CAN BE CLASSIFIED INTO The last 10 years of my time as a gymnast were a real TWO CATEGORIES—THOSE WHO pain. My back constantly ached. I even got to expe- rience throwing my back out before that career was HAVE BACK PAIN AND THOSE WHO over. As a gymnast, and a flexible one at that, I really WILL GET BACK PAIN . thought I was an authority on muscles and flexibility. The fact that people all over the world have mailed, Later, during my studies to become a naprapath, I emailed, and even called me to say that they followed found out about muscles I never even knew existed. the instructions, never gave up, and are now free of However, even during my student years, my back conti- their long-lasting pain makes me think that maybe—just nued to hurt. Regardless of the treatment, the pain only maybe—I can say with some certainty that there is a improved marginally. After a while, I started to feel third category of people: Those who will never have some improvement from consistently stretching a parti- back pain again. cular muscle. I made up my mind that the muscle on the During my years as a naprapath treating neuromusculo- other side of my body should be just as soft and flex- skeletal conditions, the same question from patients ible. I started to see results. Nowadays, my back never pops up time after time: “Is it really necessary to stretch? bothers me. If I start to feel pain after training or negli- Do I have to?” The answer is neither yes nor no. Have to? gence, I just stretch the same muscle that I stretched Well, do you have to brush your teeth? No, not really, but before. When I am done, the pain is gone. In retrospect, most of us are fairly aware of the consequences if we I sometimes wonder how I would have performed as a don’t. Sadly enough, we do not see the consequences of gymnast if I knew then what I know now. The health of neglecting to stretch and take care of our bodies until we a single muscle made a world of difference. are reminded by pain in all kinds of places. This is the experience that I try to pass on to my patients. We may not even realize then that the pain is connected Every patient gets one exercise to do at home. I can to our behavior. Until now, our bodies have not required easily tell who has done the homework and who has maintenance, so why is the pain starting now? Would forgotten to do it. By working together, we quickly reach we have been as surprised by a cavity if we hadn’t bru- the desired results of less pain and increased mobility. shed our teeth for the past six months? You save up for Stretching books and magazines are often filled with pain. The body does not forget what you have been up miracle stretches. Sadly enough, they do not address to the last 20 years. the real reason why we need to stretch. The exercises in So, do we need to stretch? I believe that stretching and the articles are often wrong or dangerous, and the exercise are part of the body’s daily maintenance. It instructions for performing them are often incomplete, should be no different than the habit of brushing our hard to follow, or nonexistent. teeth. This book is a tool, and like all other tools, it should be Stretching in one form or another has been habitually handled carefully. Read it through and study the pic- practiced by man and animal alike. Consider a cat or a tures thoroughly. The exercises work, but only if you dog that is waking up. They stretch their shoulder and do them correctly. The new partner stretches in this hip muscles before starting any activity. Is it possible edition of the book are especially powerful tools, and that we have lost this animal instinct as our lives have I really want to emphasize how important it is for both demanded less and less activity from us? Although this the person being stretched and the partner to read might be true, the instinct is still there. When we yawn the text, look at the pictures, and listen to each other in the morning, we tend to stretch our arms up and out during the entire stretching process to avoid uninten- and to bend our backs. tional injuries. iv 00 Frontmatter.indd 4 10/11/19 12:32 PM Muscles and Bones of the Human Body The Latin names for muscles usually describe what they look like or what their functions are. For this reason, it is useful to learn the Latin terms. Let’s take the example of the levator scapulae muscle. Levator stems from levatio, which means raise. You can see this origin of the modern word elevator. Scapula is the Latin word for the shoulder blade. The examples are endless. You can easily deduce the use and position of the muscles if you are familiar with some Latin terminology. Here are some examples: Abdominis = Abdomen Externus = Outer/external Magnus/Major = Large/greater than Abductor = Outward moving Extensor = Muscle that extends/ Minimus/Minor = Small/lesser than straightens Adductor = Inward moving Musculus = Muscle Femoris = Thigh Antebrachii = Forearm Musculi = Muscles Flexor = Muscle that bends Anterior = Front side Obliquus = Slanted Infra = Below Bi = Two Posterior = Back side Internus = Inner/internal Brachii = Upper arm Processus = Process Lateralis = Toward the side Brevis = Short Rectus = Straight Levator = Muscle that raises Caput = Head Spinae = Spine Longus = Long Dorsum = Back Supra = Above Tri = Three A Note About the Stretches Throughout the book we show all of the stretches on the right side. Naturally, you need to stretch the left side as well. v 00 Frontmatter.indd 5 10/11/19 12:32 PM Sternocleidomastoid, sternal part Sternocleidomastoid, clavicular part Anterior deltoid Platysma Upper trapezius Medial deltoid Pectoralis major, clavicular part Biceps brachii, short head Pectoralis major, sternocostal part Biceps brachii, long head Pectoralis major, abdominal part External oblique Serratus anterior Pronator teres Tendinous intersections Brachioradialis Extensor carpi radialis longus Flexor carpi radialis Aponeurosis of the biceps brachii Palmaris longus Flexor digitorum superficialis Iliopsoas (deep) Rectus abdominis Tensor fasciae latae Palmaris longus Abductor pollicis brevis Flexor digitorum Pectineus superficialis Adductor brevis Flexor retinaculum Adductor longus Flexor carpi ulnaris Adductor magnus Quadriceps, vastus lateralis Sartorius Iliotibial tract Gracilis Quadriceps, vastus intermedius (deep to rectus femoris) Patella Quadriceps, vastus medialis Gastrocnemius, medial head Rectus femoris Soleus Tibialis anterior Extensor hallucis longus vi 00 Frontmatter.indd 6 10/11/19 12:32 PM Cranium Mandible Cervical column Clavicle Sternum Scapula Humerus Rib Vertebral column Radius Sacrum Ulna Pubis Ilium Ischium Femur Patella Fibula Tibia vii 00 Frontmatter.indd 7 10/11/19 12:32 PM Sternocleidomastoid, sternal part Upper trapezius Sternocleidomastoid, clavicular part Anterior deltoid Pectoralis major, clavicular part Medial deltoid Pectoralis major, sternocostal part Posterior deltoid Pectoralis major, abdominal part Triceps brachii, long head Serratus anterior Triceps brachii, lateral head Biceps brachii, long head Brachialis External oblique Brachioradialis Rectus abdominis Extensor carpi radialis longus Gluteus medius Extensor carpi radialis brevis Tensor fasciae latae Gluteus maximus Quadriceps, vastus lateralis Biceps femoris, long head Iliotibial tract Biceps femoris, short head Patella Gastrocnemius, lateral head Tibialis anterior Soleus Extensor digitorum longus Peroneus longus Achilles tendon viii 00 Frontmatter.indd 8 10/11/19 12:32 PM Cranium Mandible Clavicle Cervical column Sternum Scapula Humerus Rib Vertebral column Ulna Radius Ilium Sacrum Pubis Coccyx Ischium Femur Patella Tibia Fibula Calcaneus ix 00 Frontmatter.indd 9 10/11/19 12:32 PM