I do several stretches pointed out as no-nos in that article. I have a little routine that I always do, much of which I borrowed from Janet Evans' book. But after reading that I'm thinking I might just quit stretching altogether.
:confused:
Someone posted a link to an article in one of these forums last year that was a scientific paper stating just about identical bad and good stretches. For awhile, about 30 years ago, I used to do some of the no-nos, but now do more yoga stretches than anything.
I like the feel of the suggested warm-ups and will give them a try, as my dry-land warmup is usually a few slow arm circles (same direction).
I've also been doing the stretches that are considered "What not to do." I've been doing them because I thought they helped my shoulders. If I ever manage to get rid of this cold and swim again, it looks like I should try different stretches.
I was stunned a little by this article. In particular the stretches that I have done forever are now considered no no's?? I absolutley think there is something to warm up your shoulders and keeping your shoulders from being overstretch and weakened. I just keep thinking there has to be something that combines warm up, strength, and flexibility. I hope there will be more research in this area because I love my stretches.....
I was suprised by this as well. The no-no's are "classic" stretches that I've been using since the 70's. But new information leads to new recommendations, so I'll try the new stretches and if they're effective, I'll stick with them. No point in tempting fate at this stage of the game...(30+ years injury-free --- knock wood).
I remember being told by all my gym teachers and coaches in HS and Jr High to use a quick, bouncing motion in a pre-run stretching routine...and everyone was up in arms when that became a no-no. I don't see anyone using that technique any more. Maybe this is the same.
Hey Herb,
I have not read the article yet, but I think it is the same information that was published by USA swimming a couple years back.
Stretching in general is a topic of much debate. Since the experts keep changing their minds, I have come up with my own guidelines.
Stretch to maintain full range of motion only. I should be flexible enough to touch my toes at any time, but not put my foot behind my head.
Do stretches I am comfortable with. The tricep stretch I have been doing for over 20 years is on the bad list. I am going to keep doing it because in 20 years it hasn't caused injury and improves my range of motion. It is probably on the bad list because someone tried to touch their elbow to their opposite shoulder and tore a ligament. See rule 1.
Stretch regularly. It is much easier to maintain needed flexibility than regain it.
I think stretching is important because, as swimmers, we don't do much that maintains the full range of motion in our lower bodies, yet pulling a muscle in the leg or back from doing yard work, cleaning out the garage, etc. will hinder us in the water just as much as sore shoulders.
www.usaswimming.org/.../Stretching Summary USA 091807.pdf
Page 2 is the harmful stretches that we have been doing since the dawn of swimming. I believe these are probably the same in this month's Swimmer?
Yes, it is pretty much the same article.
I'm guilty of doing #2 and #3.
I was stunned a little by this article. In particular the stretches that I have done forever are now considered no no's?? I absolutley think there is something to warm up your shoulders and keeping your shoulders from being overstretch and weakened. I just keep thinking there has to be something that combines warm up, strength, and flexibility. I hope there will be more research in this area because I love my stretches.....
There is-it's called a warmup swim! What I've found as my favorite technique is to swim a warmup, and after every 50, stop and stretch a different muscle group for about 10 seconds.
Haven't read the article. Anyone have the cliff's notes on what some of the old favorites are that are no stretchonas non gratas?
Wow, after reading the article that qbrain posted, it makes me curious. #1,any stretch that involves pulling on my head to stretch my neck makes me nervouse as heck. Seems like it's too easy to overdo it/misuse it. #2, I'm a recent college grad (since this article came out), and in my Kinesiology Swimming class, she still had us doing 2 out of the 3 no-no's. Now granted, I had no respect for that professor, as she was really just a glorified PE teacher who thought she was a college professor, but I can't believe that in a college atmosphere, they wouldn't be up to date enough in their knowledge to know that those stretches were now off limits!
