Table Of Content

PREHAB EXERCISES STATIC STRETCHING ILLUSTRADED GUIDE TO THE ABC APPROACH MICHAEL ROSENGART EDITED BY PAUL MICHIELS AND RYAN RUGH PREHAB EXERCISES: STATIC STRETCHING ILLUSTRADED GUIDE TO THE ABC APROACH By Michael Rosengart Published by Prehab Exercises, LLC McLean, VA ©2021 WWW.PREHABEXERCISES.COM II PREHAB EXERCISES STATIC STRETCHING TABLE OF CONTENTS PART I Introduction 1 History 3 Cultural Bias 5 Defining Terms 7 Prehab, Training & Practice 7 Static Stretching 9 Parameters 11 Purpose 11 Mode 12 Position 13 Duration 14 Intensity 17 Frequency 18 Mechanism for Change 21 Applications of Static Stretching 23 Rehab & Corrective Exercise Programs 24 Injury Prevention 26 Positive Mindset 28 Increased Proprioception 28 Coordination 29 Reducing Pain and Discomfort 30 Performance Enhancement 31 Training Effects: Hypertrophy 34 Training Effects: Strength 35 Training Effects: Speed and Power 36 Cool Down 37 Modern Lifestyle, Aging & Recreational Athletes 37 PART II The ABC Approach Overview 39 Alignment 41 Breathing 49 Combine Modalities 63 Duration 73 Ease 77 Micromovements 79 Pulse Contractions 80 Frequency 81 III PART III Resources Stretching Anatomy Muscle Maps: Origin and Insertion Points 85 Muscle Maps: Trains and Slings 101 Joint Actions 105 Stretches for Muscle Chains 121 Anterior Chain 123 Posterior Chain 159 Lateral Chain 225 Rotational Chains 281 Joint Specific Stretches 343 Neck 345 Spine 353 Scapula and Shoulder 385 Wrist and Elbow 409 Hip 417 Ankle and Knee 463 Bibliography 475 IV V VI HOW TO USE THIS BOOK This book reviews the scientific literature of static stretching, provides a novel, theoretically-informed approach to the practice, and offers an encyclopedia with exercises to use in rehab, prehab or training. The book is divided into the following three main parts: Part I – A Review of Static Stretching Learn all the main components of static stretching, from its history and cultural bias to the parameters and applications of the technique. This review helps set the context for where and how the ABC Approach of static stretching can be integrated into rehab, prehab or training. Part II – The ABC Approach Learn how to effectively perform static stretching with the scientifically based ABC Approach. Part III – Muscle Atlas, Joint Actions & Static Stretch Library Build and practice your own static stretching routines and programs with the following resources: Muscle Maps Joint Action Atlas Static Stretch Library Sign up for more insights and information at www.prehabexercises.com VII MICHAEL ROSENGART Author Michael has been working in fitness and sports for more than two decades, while playing sports and exercising for another two decades before that. While playing college football, Michael had a string of injuries that sent him on a path of exploration within training where he experimented with numerous exercise modalities and movement techniques all in hopes to stay active and play sports. Along the way, Michael discovered prehab and noticed a lot of improvements in how he moved, let alone how he performed while playing sports and training. Fortunately, Michael is a personal trainer and certified strength and conditioning specialist, which means he can devote a significant amount of time to researching and practicing various training techniques. In 2012, Michael published his first book, Prehab Exercise Book for Runners, which chronicles his journey to improve as a runner. After this book, Michael created the Prehab Exercise website, available at www.prehabexercises.com, to share techniques and exercises with others. A few years later, Michael published his second book, Prehab Exercise Book for Soft Tissue Therapy. This book, Prehab Exercises Static Stretching, was born out of the research that Michael conducted for a presentation that he gave for the National Strength and Conditioning Association at the Virginia State Clinic. VIII FROM THE AUTHOR MICHAEL ROSENGART In the past, I hardly ever used to stretch. Why? Because I heard numerous times that ‘stretching didn’t do anything.’ At the same time, I was a very active and athletic person throughout my whole life. I would play sports any chance that I got when I was growing up and that continued all throughout my twenties and thirties. In fact, I was very dedicated to running (and playing in) a flag football league in Hollywood all throughout the latter half of my thirties. I simply loved the energy and excitement of sports. Oddly enough, I never quite understood stretching even though I was a personal trainer at one of the most innovative commercial gyms in the nation, Equinox Fitness. I am rather embarrassed by my ignorance, which is why I decided to research and write this book. Back then, I understood ‘static stretching was bad for you’ because I heard from several different places and faces, none of which I can clearly remember now. I just remember the repeating sentiment: athletes don’t do static stretching; they perform dynamic stretching. At the same time, I would sit on the grass in Pan Pacific Park under the clear blue LA sky and stretch out my legs and hips after I just spent a few hours playing flag football. And it felt so good! Sweat and all. In fact, I’d notice how easy it was to just melt deeper and deeper into each stretch with each passing breath. I also practiced yoga quite a bit once I started working for Equinox all the way back in 2000. I was very fortunate because Equinox had some amazing yoga teachers, who easily guided me into a better position for each pose with just a few finely articulated cues. And I always felt great after a yoga class, which made me want to take a class at every chance that I got. Well, that’s a bit of a misnomer. Working in a gym that has yoga class everyday would make it seem easy to make yoga a daily habit. It actually was not that easy after all because I usually had to train a client when the yoga class was going on. IX To make matters worse, I trained a lot of clients and basically only had free time in the afternoons on the weekend. Of course, my Saturday afternoons were firmly devoted to playing flag football. As for Sundays… well, everyone one knows how Sunday Fun-days can bring you far and wide on adventures if the NFL is not in season. Yet, yoga was always good for me, which was a bit weird since it was a lot of stretching, more specifically, a lot of static stretching (depending on the yoga teacher and the class format). But I would really feel great afterwards. In fact, I would also feel taller, lighter, and proud. I ramble on about yoga because these classes were clearly showing me how effective static stretching could be for me despite all of the rumblings, I heard that pinned static stretching as not good. Of course, I practiced dynamic stretching. I also included foam rolling and a variety of activation exercises, all of which certainly helped me prepare for workouts or sports. However, I wish I had known exactly how good static stretching was, as well as when, where and how to do it. I finally started to research static stretching because I started meditation and found it hard to sit still in a cross-legged position, let alone the icon lotus position. All of the years that I spent running, playing sports and lifting weights with a shortened Range of Motion, had left my hips so tight that my knees basically reached up into my armpits every time I tried to sit cross-legged. Fortunately, I am curious. So, I headed over to Google Scholar and PubMed to research static stretching, which ultimately lead to the writing of this book, as well as a presentation about static stretching with the National Strength and Conditioning Association. Though I cannot sit in lotus yet, I am certainly much closer. More importantly, my understanding of how, when, and why to use static stretching helps me to know that I have found a way to help myself regarding the ability to sit in a cross-legged position and meditate. Additionally, static stretching is helping to increase my overall Range of Motion, create specific positions for various skills that I practice, and improve my posture after hours of writing this book. There are a lot of good uses for static stretching, and it is relatively easy to use too – as easy as ABC. Let’s get started! X