The scapular pushup is a variation of the push up plus exercise, which is a regular push up that adds a maximal scapular protraction at the end of the ascent, the "plus" position. This scapular protraction in the closed chain position has been demonstrated to cause high levels of activity in the serratus anterier muscle, more than the traditional pushup. It also recruits the other scapular stabilizers.

The serratus helps hold the shoulder blade tightly along the torso and it's proper functionining is of great importance in scapular stability and therefore stability. It is a primary exercise to treat and prevent scapular winging.

Scapula protraction is also known as scapula abduction, which is movement of the scapula laterally away from the midline of the body, which you can think of as the spine in this case. It's opposite, scapular retraction, is also known as adduction, which is moving the scapula medially, toward the midline or spine. Although you can think of these movements as movements of the shoulder blades, technically they are shoulder girdle movements which involve three joints: The sternoclavicular (SC), acromioclavicular joint (AC), and the scapulothoracic joint. You can read more about the shoulder girdle and the shoulder complex in The Shoulder Complex: Demystifying the Shoulde.

You can perform the traditional push up plus and add a scapular protraction at the end of the ascent of each rep, or you can assume a push up or "plank" position and only perform the scapular protraction and retraction. It would be ideal to use both at some point in your training.

Category

Scapular, Shoulder, Shoulder Girdle

Steps

1. Assume a plank or push up position.

2. Keep your arms straight and allow your scapulae to retract (move toward your spine) so that your torso lowers an inch or so toward the floor.

3. Keep your arms locked and protract your scapulae so that they move laterally along your ribcage, away from your spine. Your torso should rise back up an inch or so and your upper back should assume a sort of hunch-back shape.

4. Hold for a second or two.

5. Repeat for 8 to 12 repetitions.

Remember, if you wish you can also add the scapular protraction into regular pushups.

Scapular Push-Up Plus Video Demonstration

Comments

by EricT

The bird dog exercises are a group of core exercises peformed in a quadruped position. The purpose of these movements are to strengthen the core muscles and promote the maintenance of a neutral pelvis while encorportating limb movements, along with exercise tracks such as the dead bug track. When used as part of a rehabilitation program for lumbar injury or other spine problems, this stabilization exercise progresses from a beginner to an advanced level, starting with moving only one arm, and then progressing to moving the opposite arm and leg. This is basically moving from 4-point kneeling, to 3-point kneeling, and then to 2-point.

This article describes the "advanced" version, which uses simultaneous arm and leg movement. This can be used in a non-rehab setting for those wishing to use this exercise as part of a dynamic warmup routine. A neutral spine must be maintained throughout the performance of the exercise and the hips must not be allowed to roll (lower or raise).

For more information see McGill's Ultimate Back Fitness and Performance and Therapeutic Exercise for Musculoskeletal Injuries by Peggy Houglum.

Category

Pelvic and spine stability, glute activation

Steps

1. Get into a quadruped position (4-point kneeling) with a neutral spine/pelvis. The lower back should be held in its natural arch.

2. Contract your abdominal muscles and simultaneously raise your right arm and your left leg and push them both away from you as shown in the video below. Pause for several seconds and repeat or pause for a count and perform several repetitions.

3. Repeat the same pattern except use your left arm and your right leg and push them both away from you.

4. The leg movement should be done by contracting the glutes and hamstrings respectively. There should absolutely no shift in the position of the pelvis, lower back, or spine in general. The shoulders and hips should remain parallel with the floor throughout.

5. If you are unable to do this advanced version, you can start by only raising one arm at a time. Then you can move on to raising one leg at a time. After both these movements have been mastered without any compensatory movement of the pelvis or lower back, move on to moving one arm and one leg, as described above (2-point kneeling).

6. If you cannot perform this movement at all while keeping a neutral pelvis you may need to consult a professional about a more basic stabilization program.

Bird Dog Exercise (Advanced) Video

Comments

by EricT

The Warrior Lunge exercise gets its name from the first in a series of yoga poses called Virabhadrasana, although the yoga version is more complex than this simple lunge exercise.¹ This lunge incorporates an overhead reach and therefore targets upper back and shoulder mobility as well as hip mobility.

Category

Hips, thoracic, shoulder

Steps

1. Stand with your feet together.

2. Step forward into a front lunge while bringing both hands together overhead.

3. Keep the head and chest upright and do not allow the arms to move forward while sinking into as low a lunge as you can manage.

4. The hips should move forward as you increase the stretch.

5. Hold the position of this lunge for a pause and then return to the starting position.

6. Repeat with your other leg.

7. Do several repetitions with each leg.

8. The bottom lunge position can also be held for a longer period as more of a static stretch.

Warrior Lunge Video Demonstration

Comments

by EricT

The cat stretch is a basic spinal mobilizer is sometimes called the "cat camel," a misnomer.¹ This easy and gliding stretch helps mobilize and release tension from the spine and stretch the back. Use this stretch as part of a basic mobility routine. If you have a back injury or pain, consult a doctor and/or physical therapist before using this exercise.

Category

Back, Spinal

Steps

1. Get on the floor in a quadruped position, knees hip width apart and hands shoulder width apart. Make sure your hands are directly under your shoulders, palms flat on the floor.

2. Round your back upwards while tilting your pelvis posteriorly (backwards), trying to bend your back up as high as you can. While doing this allow your neck and head to round down in a natural line with your rounded upper back, toward your chest. The bend of your upper back should be higher than your shoulders. Your hips should move toward your arms.

3. Hold for a pause, while breathing slowly in and out with normal diaphragmatic breaths.

4. Slowly arch your back down away from the rounded position, trying to bring your stomach toward the floor. Your pelvis should tilt anteriorly (forwards) and your shoulder should move slightly back. Your butt should move up towards the sky. Allow your head and neck to extend up in a natural line with your arched back.

5. Hold for a pause, with slow breathing.

6. This is one repetition. The movement should be done slowly, fluidly, and under control. No jerking or sudden movements. Aim for a very slow gliding movement in both directions.

7. Repeat several times, as desired.

Cat Stretch Video

Comments

by EricT

The scapular walls slide is an upper body exercise which promotes scapula stability while moving the shoulders through a large range of motion. They help to promote the proper scapular stabilizer muscles, especially the lower traps and are often used as part of rehabilitation for shoulder injuries with scapular dyskinesis. Proper functioning of the scapular stabilizers is important for scapulohumeral rhythm, glenohumeral movement and health. This exercise helps combat the effects of upper trap and rhomboid dominance. They can be performed standing or seated.

Use as part of a dynamic mobility and warm up routine, to promote upper body movement and health. In this instance stability and mobility go hand in hand. If you have a shoulder injury and/or suspect shoulder dysfunction or scapular dyskinesis, see a professional physical therapist before attempting to integrate this and other rehabilitation exercises. Do not perform this exercise if you currently have a rotator cuff injury.

Category

Scapular, Shoulder

Steps

1. Stand¹ with your upper back, glutes, and heels against a wall.

2. Bend your arms to ninety degrees and raise them so that your upper arms are parallel with the ground and the back of your wrists and elbows are in contact with the wall. You scapula should be retracted and depressed.

3. Slowly extend your elbows to bring your hands up over your head, while trying to keep your elbows in contact with the wall and while keeping your upper body in contact with the wall.

4. Raise your arms as high as your flexibility will allow while maintaining contact with the wall. This can be very difficult and uncomfortable but range of motion should increase over time, there is no need to force or rush it. Pause at the top.

5. Reverse the motion and bring your arms slowly back down to the starting position, again, maintaining elbow and wrist contact with the wall. While lowering, concentrate on pulling your shoulder blades (scapulae) down and squeeze at the bottom.

Scapular Wall Slides Video

Comments

by EricT

The supine bridge is used to the glues and hamstrings for hip extension and the entire core musculature for stability. It is sometimes called a "glute bridge" to emphasize the role of glute activation. The body is raised from a hook-lying position to a bridged position primarily through the action of the gluteus maximus.

Although this is a basic exercise, many may have a hard time achieving the bridge position using only the glutes and hamstrings and instead rely on lumbar extension. Differentiating lumbar and hip extension is a basic requirement of this exercise and all strength training. Those who have trouble isolating hip extension may wish to start with the Cook Hip Lift.

The supine bridge can be used as part of a dynamic mobility warm up, although it is not a mobility exercise per se, it does help "mobilize" and activate the hip musculature. It is used to activate and warm up the glutes and facilitate hip extension. For this purpose, perform 8 to 12 repetitions

It can also be used as an isometric hold for core stability and also for the purpose of activating the glutes and training hip extension. For this purpose, perform timed holds in the top position, for 30 seconds to one minute.

Category

Glute activation, hip extension, core stability

Steps

1. Lie on back in hook-lying position.¹ Lift your toes off the floor so that your heels only are planted.

2. Using the glutes, not the lumbar spine, raise your hips toward the ceiling so that your body is in a straight line from your knees to your hips to your shoulders. Do not overextend beyond this point or you will hyper-extend the lumbar spine.

3. Squeeze your glutes tightly and either for a short pause and do 8 to 12 repetitions, or a longer hold of 30 seconds to one minute, depending upon how the exercise is used, as explained above.

Advanced One-Legged Supine Bridge

1. Begin in the hook-lying position, as above.

2. Raise and extend one leg so that the leg is in line with the working leg.

3. Slowly raise your hips and perform the same movement above except using only foot on the floor.

Supine Bridge Video

Comments

by EricT

This is the static version of the "Walking Spiderman Lunge" which starts in an upright position rather than a lunge position, as here. This stretches the hip flexors, the inner thigh, and the glutes. It is more a static stretch than a dynamic mobility exercise, but can be used as part of a dynamic mobility routine. The walking spiderman can be used alternatively, depending on how strenuous you wish the exercise to be. Do not hold the stretched position for long periods of time unless you are using this exercise after a training session. The spiderman stretch is also excellent as a stand-alone stretch to target hip flexor flexibility.

Mobility Category

Hips, Hip flexors

Steps

1. Start with your body in a plank position (the position used to perform pushups), keeping your hands underneath your shoulders.

2. Keeping your hips as low as possible, bring your left foot forward toward the outside of your left hand, as far as you can advance, aiming to bring the foot next to or forward of the hand.

3. Bring your left foot back and return to the plank position.

4. Repeat movement with your right foot.

The movements described above can be performed either in a slow and controlled way, or the feet can be brought up and down in a more dynamic fashion, with shorter pauses. Alternatively, instead of bringing your feet up and down, you can use a crawling motion, given enough space. This is a bit less strenuous then the walking spiderman but just as effective as either version. If you are using this static version, place it earlier in the mobility warmup. If you are using a dynamic version, place it later. The dynamic version is sometimes referred to as "mountain climbers".

Static Spiderman Stretch Video

Comments

by EricT

Use this thoracic mobility drill as one part of a general mobility routine. It combines thoracic rotation with thoracic flexion and is done from a sitting position.

Category

Thoracic

Steps

1. Sit with your legs crossed on a flat platform, back vertical.

2. Raise your arms and place your palms on the back of your head, retract and tuck your chin.

3. Slowly perform lateral flexion to your left by bending your body toward the floor to your left by flexing the thoracic (mid back) portion of the spine. Do not flex at the waist, but only at the mid back. Pause for a moment in the laterally flexed position and then return to the starting position.

4. Slowly rotate your torso to the left by a few degrees and repeat step 3 from that position, performing lateral flexion with your body slightly twisted to the left. This is Point 2.

5. Next, rotate your torso a few more degrees and repeat step 3 from that position. This is Point

6. Last, rotate your torso as far to the left as you can repeat step 3 from this position. This is Point 4. If you have already rotated as far to the left as you can in previous steps, then you can skip this last rotation.

7. Now repeat all four points for your right side.

4-Point Thoracic Mobilization Video Demonstration

Comments

by EricT

A foam roller is a long cylindrical piece of dense foam that is used for self general self myofascial release, which is a type of self-massage. The thoracic extension on a foam roller is not meant to be myofascial release, as most foam roller activities are. The body does not move over the foam roller during performance of the exercise. Instead, the roller acts only as a hinge point across the upper back, allowing thoracic extension to be better isolated.

Mobility Category

Thoracic (improves thoracic extension)

Items Needed

Foam roller, rolled up towels, or rolled up foam mat (thin mat)

Steps

1. Place the foam roller on the floor and sit in front of it so that the roller is perpendicular to your body.

2. Lower your back down onto the roller and and position it just below your shoulder blades.

3. Keep your butt and feet on the floor.

4. Place your hands around the back of your hand and bring your elbows forward/together

5. Tuck your chin by bringing your head slightly back and then pretending you are holding a tennis ball under your chin. Maintain this tucked position throughout the exercise.

6. Extend your body back and try to touch the back of your head to the floor and pause for a moment. Do not allow your butt or feet to leave the floor. Do not extend your neck back, keep your chin tucked.

7. Return to the start position, as if doing an abdominal crunch (do not pull your head with your hands).

8. Repeat for a few repetitions and then move the roller slightly higher on your back, repeat process until you have reached the shoulder region of your back.

Thoracic Extension on Foam Roller Video Demonstration

Important Notes

• Do NOT place the foam roller under your neck. EVER!

• As noted above, do not extend your neck backwards during the exercise, keep your chin tucked.

• Do not allow your lower back to arch during the performance of the movement. The extension movement should come from the thoracic region of the spine, only.

• You may not be able to touch your head to the floor in all roller positions. This is not important as mobility will improve over time. Just move to end range of motion, pause, and repeat.

Comments

This page contains an affiliate link to Amazon.com. We have not been compelled in any way to place links to particular products and have received no compensation for doing so. We receive a very small commission only if you buy a product after clicking on one of these affiliate links.

by EricT

The side lying thoracic rotation exercise is one of only a few mobility exercises that specifically address thoracic rotations. Technically more of a "stretch" than a mobility movement, it can nonetheless be used as part of a general mobility program.

Mobility Category

Thoracic

Side Lying Thoracic Rotation Explanation

1. Lie down on your right side.

2. Bend your left knee in front of you to 90 degrees and rest it on the floor or support the knee with a form roller, rolled up towels, or other object (not shown in video).

3. Extend both arms in front of you at shoulder level, palms together.

4. Without allowing your left knee to move off the floor or support, raise your left arm and reach back across the body to touch the floor behind you by rotating the mid and upper body only and keeping the lower back in a fixed position. The goal is for both the arm and upper back to lie flat on the floor in this rotated position.

5. Hold that stretched position for a second.

6. Slowly and in a controlled manner, bring your left arm back and touch your right hand lying before you.

7. Do this for a few more repetitions.

8. Turn around and lie down on your left side and repeat the procedure using your right hand to reach back behind you

Side Lying T-Rotations Demonstration Video

Special Notes

• It is important to keep your shoulder in line with your body when bringing your arm back to the floor. Do not use shoulder abduction instead of thoracic rotation. The goal is not to bring the arm back, but to rotate the upper spine.

• It is important that the lower back remain in its same position and that you do not use lumbar rotation to complete the movement

• The total range of rotation of the thoracic spine is about 35 to 40 degrees. Not all the vertebral segments, T1-T12, are equally mobile in this regard.

Comments

by EricT

The Cook Deep Squat Mobility drill explained here was designed by Gray Cook and outlined in depth in his book Athletic Body in Balance. The drill is meant to help you achieve a perfect position for the overhead squat, from the hips to the shoulders. It will build your mobility for all squatting activities.

For an in-depth discussion of overhead squat mobility, see Tweaking the Overhead Squat, which includes this drill and much, much more.

Mobility Category

Hips, thoracic spine, shoulders, and ankles. Essentially the entire kinetic chain as needed for a deep overhead squat position.

Items Needed

• A block or small platform, phonebooks or large books, to place your hands on
• A small plank of wood to elevate the heels

These items are to be used in the beginning, and eliminated as more mobility is gained (see explanation).

Cook Deep Squat Drill Explanation

1. Stand with your heels on a one or two inch board or platform and your feet shoulder width apart or wider. Have a 4 to 6 inch block centered in front of your feet. You can also use phonebooks, other large books, or anything else you have on hand that will fit the bill. You will need to gradually reduce the height or both the hand platform and heel plank (if needed) as you go until you can eliminate them altogether. To begin, use the lowest hand block and heel plank that you can.

To find the right stance width, you may wish to jump straight up a down a few times (you don't need to jump very high). The stance width you end up with after the last jump should be just about right for your squatting.

2. Bend forward at the hips until the entire palm can be laid on the books, other block, or platform. Try to keep your lower back in it's natural arch and do not round forward, if you can avoid it. Keep your heels down and your knees extended but do NOT lock them out completely (slightly bent).

3. While keeping your hands flat on the books slowly descend into a squat position by bending your hips, knees and ankles simultaneously. Allow your knees to go to the outside of your elbows so that your elbows are able to push outward on your knees.

4. Try not to move your feet. Keep them still and in the same position. Push your knees out with your elbows but do not let your feet drift out. When you squat you will not likely be doing it with your feet straight ahead but for this mobility drill try to point them forward).

5. Sit as deeply into a squat position as you can. Relax into it. You may feel a stretch. Hold it for about 15 to 20 seconds. If you can't get a deep squat then use a higher heel lift and/or a higher hand platform.

6. Once you can sit in the squat without moving the heels or hands progress by raising one arm up high as if reaching for the sky. Do not change your foot or knee position and do not shift your weight. Turn your head toward the working side and look up toward your hand.

7. Repeat on the other side. If one side of your body is tighter, work it more. The goal is to keep the lower body relaxed with the upper body moving freely. Once you have equal mobility on both sides and can do it relaxed move on to using both hands at once so that they are both overhead in a Y position, taking your hands as far back as possible, again, without changing lower body position.

8. Once step 7 is achieved try standing up out of the deep squat position and perform repetitions by repeating the steps starting with the bent forward position and the hands on the platform or books. Do 10 or 12 reps for practice. Once that is easy work on getting rid of the heal elevation and the hand platform.

Deep Squat Progression Demonstration Video

Comments

by EricT

Stretching and Flexibility
Everything you never wanted to know

by Brad Appleton

Legal Disclaimer | Questions & Comments | Table of Contents

Version: 1.42, Last Modified 98/06/10

Copyright © 1993-1998 by Bradford D. Appleton

Permission is granted to make and distribute verbatim copies of this document at no charge or at a charge that covers reproducing the cost of the copies, provided that the copyright notice and this permission notice are preserved on all copies.

AVAILABILITY & FORMATS

This document is available in text format, PDF format, postscript format (gzipped), and html format via the World Wide Web here.

Legal Disclaimer

The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice! Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.

The author and publisher of this document and their employers make no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and their employers are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.

QUESTIONS & COMMENTS

PLEASE NOTE: I am not any kind of qualified medical or fitness professional! I have considerable training and experience in dance and martial arts, but my only "qualifications" for writing this are that I took the time and effort to read several books on the topic, and to combine that information with that of many knowledgeable readers of Usenet news.

If you have specific questions or comments about the specific content of one or more parts of the stretching FAQ, please email them to me. But Please do not email me asking for any stretching advice, nor for information about stretching research! I simply am not qualified to dispense medical or fitness advice. You need to seek out a licensed/certified medical or fitness professional for that sort of thing. I am a software developer, not a doctor (with apologies to Dr. McCoy on Star Trek ;-)

TABLE OF CONTENTS

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• Introduction
  • Disclaimer
  • Acknowledgments
  • About the Author

• Physiology of Stretching
  • The Musculoskeletal System
  • Muscle Composition
    • How Muscles Contract
    • Fast and Slow Muscle Fibers
  • Connective Tissue
  • Cooperating Muscle Groups
  • Types of Muscle Contractions

• What Happens When You Stretch
  • Proprioceptors
  • The Stretch Reflex
    • Components of the Stretch Reflex
    • The Lengthening Reaction
    • Reciprocal Inhibition
• Flexibility
  • Types of Flexibility

• Factors Limiting Flexibility
  • How Connective Tissue Affects Flexibility
  • How Aging Affects Flexibility
• Strength and Flexibility
  • Why Bodybuilders Should Stretch
  • Why Contortionists Should Strengthen

• Overflexibility

• Types of Stretching
  • Ballistic Stretching
  • Dynamic Stretching
  • Active Stretching
  • Passive Stretching
  • Static Stretching
  • Isometric Stretching
    • How Isometric Stretching Works
  • PNF Stretching
    • How PNF Stretching Works

• How to Stretch
  • Warming Up
    • General Warm-Up
    • Joint Rotations
    • Aerobic Activity
    • Warm-Up Stretching
      • Static Warm-Up Stretching
      • Dynamic WarmUp Stretching
      • Sport-Specific Activity
• Cooling Down
  • Massage

• Elements of a Good Stretch
  • Isolation
  • Leverage

• Risk
  • Some Risky Stretches

• Duration, Counting, and Repetition
• Breathing During Stretching
• Exercise Order
• When to Stretch
  • Early-Morning Stretching

• Stretching With a Partner
• Stretching to Increase Flexibility
• Pain and Discomfort
  • Common Causes of Muscular Soreness
  • Stretching with Pain
  • Overstretching

• Performing Splits
  • Common Problems When Performing Splits
  • The Front Split
  • The Side Split
  • Split-Stretching Machines

• References on Stretching
  • Recommendations
  • Additional Comments

• Working Toward the Splits
  • Lower back stretches
  • Lying buttock stretch
  • Groin and inner-thigh stretch
  • Seated leg stretches
  • Seated calf stretch
  • Seated hamstring stretch
  • Seated inner-thigh stretch
  • Psoas stretch
  • Quadricep stretch
  • Lying `V' stretch

• Normal Ranges of Joint Motion
  • Neck
  • Lumbar Spine
  • Shoulder
  • Elbow
  • Wrist
  • Hip
  • Knee
  • Ankle
• Index

Introduction

* Physiology of Stretching: next chapter

This document is a modest attempt to compile a wealth of information in order to answer some frequently asked questions about stretching and flexibility. It is organized into chapters covering the following topics:

1. Physiology of Stretching
2. Flexibility
3. Types of Stretching
4. How to Stretch

Although each chapter may refer to sections in other chapters, it is not required that you read every chapter in the order presented. It is important, however, that you read the disclaimer before reading any other sections of this document. See section Disclaimer. If you wish to skip around, numerous cross references are supplied in each section to help you find the concepts you may have missed. There is also an index at the end of this document.

* Disclaimer
* Acknowledgements
* About the Author

Disclaimer

I (Brad Appleton - the author of this document) do not claim to be any kind of expert on stretching, anatomy, physiology, or any other biological science. I am merely attempting to compile information that I have read in books or that has been presented to me by knowledgeable sources.

The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice! Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.

The author and publisher of this document and their employers make no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and their employers are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.

In other words: "I'm not a doctor, nor do I play one on TV!" I can not be held liable for any damages or injuries that you might suffer from somehow relying upon information in this document, no matter how awful. Not even if the information in question is incorrect or inaccurate. If you have any doubt (and even if you don't) you should always check with your doctor before trying any new exercise or exercise technique.

Acknowledgements

* About the Author: (next section)
* Disclaimer: (previous section)
* Introduction: (beginning of chapter)

Thanks to all the readers of the ‘rec.martial-arts’, ‘rec.arts.dance’ and ‘misc.fitness’ newsgroups on Usenet who responded to my request for questions (and answers) on stretching. Many parts of this document come directly from these respondents. Thanks in particular to Shawne Neeper for sharing her formidable knowledge of muscle anatomy and physiology.

Other portions of this document rely heavily upon the information in the following books:

Sport Stretch, by Michael J. Alter
(referred to as M. Alter in the rest of this document)

Stretching Scientifically, by Tom Kurz
(referred to as Kurz in the rest of this document)

SynerStretch For Total Body Flexibility, from Health For Life
(referred to as SynerStretch in the rest of this document)

The Health For Life Training Advisor, also from Health For Life
(referred to as HFLTA in the rest of this document)

Mobility Training for the Martial Arts, by Tony Gummerson
(referred to as Gummerson in the rest of this document)

Further information on these books and others, is available near the end of this document. See section References on Stretching.

About the Author

I am not any kind of medical or fitness professional! I do have over 6 years of martial arts training, and over 20 years of dance training in classical ballet, modern, and jazz. However, my primary "qualifications" to write this document are that I took considerable time and effort to read several books on the topic, and to combine the information that I read with the information supplied to me from many knowledgeable readers of Usenet news. I have tried to write this document for all audiences and not make it specific to any particular sport or art (such as dancing or martial arts). I have also tried to leave out any of my own personal opinions or feelings and just state the facts as related to me by the real experts.

If you have specific questions or comments about the specific content of one or more parts of the stretching FAQ, please email them to me at <mailto:brad@bradapp.net>. However, Please do not email me asking for any stretching advice! I am a professional software developer of programming tools and environments. I simply am not qualified to dispense medical or fitness advice. You need to seek out a licensed/certified medical or fitness professional for that sort of thing. The information I have compiled here comes from various expert sources, and I certainly learned a lot when I researched the subject, but Im not an expert myself.

Go to the next chapter.

Brad Appleton: bradap.net

by EricT

Related links:

What is Dynamic Mobility?

The Stretching Handbook

Dynamic Mobility Exercises 1

Dynamic Mobility Exercises 2

Dynamic Mobility Exercises 3

Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility

Comments

by EricT