health & wellness Football and Stretching very fall you see people getting into gear and in shape for football, donning pads and huddling up. These athletes prepare for tackling and speed, but how much do they stretch beforehand? Many young athletes don’t fully understand the importance of stretching and the right technique.
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The stretches below focus on muscles commonly found tight on football players. Each stretch should be held for 30 seconds and repeated three times.
(continued from page 17) Seefeldt Awards. Koo is considered nothing less than inspirational by her students. Eleven year-old ballerina Molly Cesanek said, “I hope to become a professional dancer one day and then become a teacher because I want to help others become as good as a dancer as they can be, just like Miss Maria is doing with me.� Details on Gainesville Ballet School’s classes and upcoming performances can be viewed at www.gainesvilleballetschool.org. Author Audrey Harman has a B.A. in English and Spanish from Hollins University and is currently pursuing an M.A. in Publications Design at the University of Baltimore. She resides in Woodbridge with her family and can be reached by email at aharman@princewilliamliving.com. Author Paul Keily is currently a senior English major with a concentration in Creative Writing at the University of Mary Washington. He splits his time between Fredericksburg and Manassas. He can be reached by email at pkeily@princewilliamliving.com.
Standing Hamstring Stretch: Place the heel on the edge of a stair or stool, keeping the hips square. The knee should be straight as you bend at the hips, not the waist, until a stretch is felt along the back of the thigh. Standing Quadriceps Stretch: Bend the leg that is being stretched at the knee and grab the ankle. Keeping the knees together, press the heel to buttocks and keep hips straight. The stretch should be felt across the front of the thigh. Standing Quadratus Lumborum Stretch: This muscle is located along the side of the trunk above the hip crest. While standing, cross one foot in front of the other, and reach with the same side arm, making a “C.� The stretch should be felt on the side with the outside curve. Latissimus Dorsi Stretch: Kneel in front of a stool or table. Place elbows on the surface and gently lean away, feeling the stretch across the back, shoulder blades and underarms. This is just a quick guide to proper stretching and which muscles to focus on. Other important muscles to stretch are calves, hip flexors, glutes and various arm muscles. Stretches should be gentle. If done too aggressively, the muscle can become strained. Finally, warm up before stretching, as a warm muscle will be more pliable.
Corinne Shumaker received her Doctorate in Physical Therapy from Shenandoah University and works with Advantage Physical Therapy and Rehabilitation in Manassas and Gainesville. She can be reached at 703-753-1005.
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24 | September 2012 prince william living