HOSA Comp Practice Flexibility Section Discussion Why would

HOSA Comp Practice Flexibility Section

Discussion • Why would flexibility be something we test in sports medicine? • Why is flexibility important? What does it do for athletes?

Note to all • All sports medicine students will be tested on this for a grade. • If you are not a HOSA member, you will participate in class and be graded. • If you are a HOSA member, but not competing, you will be graded. • If you are competing, this is the best practice you’ll get, and you will be graded. • You will need to pair up. Competitors, pair up with competitors…everyone else, pair up accordingly.

Stretches involved in competition Only 10 stretches will be done on competition day, but we don’t know which ones they will be!!! • • Lateral Neck Chest Anterior Deltoid Posterior Deltoid Triceps Back extension/abs Low back (one knee) Low back (both knees) • • Cat Stretch (Low Back) Hip flexor Hip/Trunk Groin Standing Hamstring Standing Quads Gastrocnemius Soleus *See page 5 of handout

Procedure • Student will instruct athlete to perform a general warm up exercise lasting about 1 minute. • Jogging in place, jumping jacks, arm circles, high knees, trunk twists • The judge will then indicate a specific stretch. • The student will respond with the name of the muscle group that will be stretched • Student will then demonstrate the stretch position, holding it for 10 seconds • One repetition per stretched – BOTH SIDES! • Inhale and Exhale at a relaxed rate. • This is the procedure for ALL the stretches

Lateral Neck Stretch • Muscle group involved • Scalene Muscles and Sternoclediomastoid • Procedure • Sitting or standing – Place right hand up and over the head with fingers touching the left ear. • GENTLY & SLOWLY, pull the head to the right shoulder and hold for 10 seconds, breathing slowly • Repeat on the opposite side.

Chest Stretch • Muscles Involved • Pectoralis Major and Pectoralis Minor • Procedure • Standing with feet about shoulder width apart • Bring arms behind your back • Place right hand in left- Stacked on top of each other • Straighten/Extend/Lock elbows out • Stand up tall while pulling open the chest • Hold for 10 seconds while breathing normally • Repeat by switching hands (left hand on top)

Anterior Deltoid Stretch • Muscle Group involved • Deltoid – Anterior Portion • Procedure • Sit with knees bent and feet flat on the floor • Place both arms behind you – inching out until you feel a stretch in front of shoulder • Hold stretch for 10 seconds while breathing normally

Posterior Anterior Stretch • Muscle Group Involved • Deltoid – Posterior Portion • Procedure • Stand about shoulder width apart • Bring right arm across chest • Hold right arm against chest by putting left forearm distal to right elbow • Hold stretch for 10 seconds breathing normally • Repeat for left shoulder

Let’s Practice • With your partner, go to an open space and practice these 4 stretches • One will be a judge, the other the competitor • Don’t forget to do the warm up!!!! • Make sure you study which muscle group involved and do the stretch for 10 seconds AND the opposite side. • You will have 8 minutes to complete warm up and 4 stretches.

Triceps stretch • Muscles involved • Triceps – Posterior humerus • Procedure • Stand shoulder width apart • Bring right arm overhead and flex elbow and place hand behind head • Left hand will grasp right elbow and gently pull the right elbow towards head • Hold for 10 seconds breathing normally • Repeat for left triceps

Back Extension & Abdominal Stretch • Muscles Involved • Back Extensors and Rectus abdominus • Procedures • Lay prone on the floor • Place both hands next to chest • Keep pelvis on the floor and slowly raise upper body off the ground until you feel a stretch either propping on your forearms or up on to your hands with elbows extended • For a deeper stretch, slowly extend the neck • Breath slowly and hold for 10 seconds

Low back stretch (One Knee) • Muscles Involved • Psoas and erector spinae • Procedure • Lay supine and bend right knee and bring towards chest • Hold with both hands behind the right knee and keep left leg straight • Draw knee close to the chest and keep head on the ground • Breath normally and hold for 10 seconds • Repeat with left leg

Low Back Stretch (Both Knees) • Muscles Involved • Psoas, Erector Spinae • Procedure • • Lay supine on ground and slowly bring both knees to chest Grasp with both hands behind the knees Slowly draw knees to chest with head remaining on the mat Breathe slowly and hold for 10 seconds

Let’s Practice • Partner up and demonstrate the last 4 stretches • One person is the judge, the other the competitor • No need to do the warm up • You have 5 minutes to complete this. Return to your seat if you finish earlier

Cat Stretch (Low Back) • Muscles Involved • Erector Spinae, Multifidus • Procedure • Get onto your hands and knees. Hands shoulder width apart, knees slightly apart. • Inhale and draw spine up into an arched position, rounding the spine. • Tuck tailbone under and slowly bring chin to your chest • Hold for 10 seconds and exhale going back to start position

Hip Flexor Stretch • Muscles Involved • Illiacus, Psoas, Sartorius, Rectus Femoris • Procedure • Knee down on mat • Place right foot on ground and left knee on mat • Place both hands on right knee and slowly move forward into stretch • Keep head up and eyes forward with good back posture • Breath normally and hold for 10 sec • Repeat on left side

Hip/Trunk Stretch • Muscles involved • Obliques, Abdominals, Lumbar spinae, Tensor Fascia Latae • Procedure • Stand with feet wide apart • Place right hand on right lateral thigh while stretching left arm above head • Turn head towards left arm looking towards ceiling • Breath slowly and hold for 10 seconds • Repeat opposite side

Groin Stretch • Muscles Involved • Adductors and Sartorious • Procedure • • Sit on ground and bring soles of feet together Grasp at shins or ankles and draw feet close to body Once in comfortable position, let knees relax and fall Sit up tall and hold stretch for 10 seconds. Breathe normally.

Let’s Practice • Partner up and demonstrate the last 4 stretches • One person is the judge, the other the competitor • No need to do the warm up • You have 5 minutes to complete this. Return to your seat if you finish earlier

Standing Hamstring Stretch • Muscles involved • Hamstrings: semitendinosus, semimembranousis, and biceps femoris • Procedure • If there is a chair available, stand on left foot and place right foot on the seat of the chair • No chair: place right heel slightly in front of yourself • Keeping the knee extended, place hands on right leg, and keep your back straight and slowly bend at hips until you feel a stretch • Keep right toes pointed towards ceiling for deeper stretch • Hold for 10 seconds and breathe slowly. • Repeat with left leg.

Standing Quad Stretch • Muscles involved • Quadriceps – Rectus Femoris, Vastus medialis, Vastus lateralis, Vastus intermedius • Procedure • Balance on your left foot, use back of chair to help stable yourself • Pull right foot behind you and hold with right hand • Hold for 10 seconds • Repeat left side

Gastrocnemius Stretch • Muscles Involved • Gastrocnemius • Procedure • Stand with right foot forward, and left foot behind • Bend right knee, place hands above knee and keep left heel on ground • You may also place hands on wall • Move deeper into stretch by flexing right hip • Hold for 10 sec

Soleus Stretch • Muscles Involved • Soleus • Procedure • • Same stance as gastroc While keeping back heel on ground, bend same knee Hold for 10 sec Repeat opposite side Gastroc Soleus

Let’s Practice • Partner up and demonstrate the last 4 stretches • One person is the judge, the other the competitor • No need to do the warm up • You have 5 minutes to complete this. Return to your seat if you finish earlier