On Tuesday March 11th I participated in a
Physical Therapy & Athlete Training Panel
for SANTA MONICA HIGH CAREER DAY 2014!
Physical Therapy & Athlete Training Panel
for SANTA MONICA HIGH CAREER DAY 2014!
A question was asked,
"What stretches to you recommend for your groin?"
"What stretches to you recommend for your groin?"
I kind of went off on a tangent about there being very different concepts of stretching. More importantly my thoughts on never stretching a cold muscle. You can stretch as a cool down but your body should ALWAYS be warmed up DYNAMICALLY. This means consistent movement in functional patterns that will build heat and allow a resting muscle to come alive and perform.
In order to answer that question, I need to ask more questions.
BUT HERE AS GENERAL & INFORMATIVE AS I CAN BE.....
In order to answer that question, I need to ask more questions.
BUT HERE AS GENERAL & INFORMATIVE AS I CAN BE.....
dynamic warm up
Web definitions
- A series of movements (including bouncing and skipping) that are designed to actively prepare the muscles for performance and are performed in a safe and controlled fashionEXAMPLEWhen warming up, you should maybe not so obviously, be targeting the main muscles that you will be using as well as range of motion.Any sport that requires agility: rapid changing direction, will light up the groin.Any sport that requires agility: also requires that you prep off the field on multiple planes of motion.This is why there are so many ACL MCL injuries, because not enough young athletes prep these bodies laterally or transversely.MOST INJURIES HAPPEN IN THE DECELERATION PHASEWhen the athlete makes a quick decision to change direction,& the knee or groin is the last one to find out. #OUCHTo answer this young athlete's question:Here are a list of groin/inner thigh warm up exercises1. PLIE SQUATup & down starting shallow and as you progress get closer to 90 degrees pressing the knees openheals never leave the ground2. RUNNER'S LUNGEstart with you back knee on the ground and alternate stepping up
progress to extending the back leg3.SPIDERMANhands remain on the floor you are moving side to side through your pile lungeif you cannot reach the found put your forearms on your thighs/elbows on the kneesREPEAT ALL THESE EXERCISES 10 REPS FOR 3 ROUNDSA cool down would be different,since you are warm and have already exerted the muscle.Stretches for the inner thighs can/will look similar you would just hold them for longer intervals.Be nice to your groin, it is responsible for a lot of your quick decisions!
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