Background
Stretching is about permanent changes in muscle. Forcefully moving a limb against a tight muscle will rupture that muscle or its tendon. Any ability in sport that requires leg movement can benefit from stretching. It is essential that every major muscle around the hip area and downwards through the legs is permanently modified by stretching. It is impossible to maximise potential in terms of speed without proper conditioning and this starts with flexibility.
Stretching is a science. It must be done correctly or you will NOT get the results you want. Literally weeks are all that are needed to achieve dramatic flexibility improvements if done correctly rather than months or years, if ever. The use of incorrect methods and incorrect body positions will never get results.
There are over twenty major muscles in each half of the body that must be worked. There are at least a further 30 involved. Two calf muscles operate mostly on the foot, but are tied in with the upper leg movement to a small extent. The four quadriceps muscles of the front upper thigh control the straightening (extension) of the lower leg in relation to the upper leg by increasing the angle. The sartorius muscle is also involved.
The three hamstrings at the back of the upper thigh do likewise but in the reverse way by decreasing the angle (flexion): the lower leg is raised towards the thigh. The two abductors at the side of the hip move the leg outwards and three adductor muscles of the inner thigh bring the leg back in towards the centre. Two hip flexor muscles raise the upper leg towards the pelvis and the hip extensor straightens the leg in relation to the pelvis.
Obliques down the side of the trunk allow lateral (sideways) movement relative to the lower body and although the several serratus anterior muscles are small, they are important and pull the shoulder down towards the pelvis. They are involved with twisting movements of the upper body relative to the waist and are tied in with the obliques. The abdominal muscles pull the upper body in line towards the pelvis.
It is important to realise that reducing the angle between the trunk and the top of the thigh as in sit-ups actually uses the hip flexor muscles which connect the lower spine and pelvis to the top of the upper thigh bone. Too many sit-ups can cause low back pain. You should roll forwards by leading with you head and MUST NOT keep your back straight to really hit the abs - to no more than 45° angle.
Stretching is a science. It must be done correctly or you will NOT get the results you want. Literally weeks are all that are needed to achieve dramatic flexibility improvements if done correctly rather than months or years, if ever. The use of incorrect methods and incorrect body positions will never get results.
There are over twenty major muscles in each half of the body that must be worked. There are at least a further 30 involved. Two calf muscles operate mostly on the foot, but are tied in with the upper leg movement to a small extent. The four quadriceps muscles of the front upper thigh control the straightening (extension) of the lower leg in relation to the upper leg by increasing the angle. The sartorius muscle is also involved.
The three hamstrings at the back of the upper thigh do likewise but in the reverse way by decreasing the angle (flexion): the lower leg is raised towards the thigh. The two abductors at the side of the hip move the leg outwards and three adductor muscles of the inner thigh bring the leg back in towards the centre. Two hip flexor muscles raise the upper leg towards the pelvis and the hip extensor straightens the leg in relation to the pelvis.
Obliques down the side of the trunk allow lateral (sideways) movement relative to the lower body and although the several serratus anterior muscles are small, they are important and pull the shoulder down towards the pelvis. They are involved with twisting movements of the upper body relative to the waist and are tied in with the obliques. The abdominal muscles pull the upper body in line towards the pelvis.
It is important to realise that reducing the angle between the trunk and the top of the thigh as in sit-ups actually uses the hip flexor muscles which connect the lower spine and pelvis to the top of the upper thigh bone. Too many sit-ups can cause low back pain. You should roll forwards by leading with you head and MUST NOT keep your back straight to really hit the abs - to no more than 45° angle.
posted by Louis Brothnias @ 9:43 AM
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