STRETCHING is such a misunderstood term regarding the methodology
and what sort of 'stretching' is preformed for what specific reason.
In Depth Knowledge about the different forms of stretching and what physical function they complement is critical in the Healy's Health Approach .
The most authoritave book on stretching is 'Stretching Scientifically' by Thomas kurtz MSc. If you have the time to read that its well worth it and the base upon which Healy's Health has written many programs .
Generally much mis-information is 'out there' regarding the functional purpose of stretching ,confusing, and often impractical for the function preformed . Bottom line is 'horses for courses' GH
Healy's Systematic Scientific Stretching
To give you an overview here is a typical Healy's Stretching class , most classes include all of these stretches , however , depending on the time, and the purpose of the class, it may be modified slightly.As we specialize in lower back and spine and neck problems , we modify according to the clients we have in the class.Graham is available for 'one to one' stretching classes and can do this in co-operation with our chiropractors and lower limb specialists and acupucturists.
Healys Stretching Class details
General limb and body warm up , light run,walk etc
Bridging exercises (Glutes,quads,hamstrings)
Abs cobra stretches
bridges on all fours (opposite hand and foot ) held out in isometric contractions
(this is for lower back)
bridges on ground (opposite hand and foot)(this is for lower back)
Rocking horse (while grabbing knees while lying on your back)
(stretch lower back isometrically)
Knee rotations (while hanging on with arms) (works hip rotators)
Psoas stretch (pull knee across body to opposite shoulder)
(Hip flexor /lower back stretch)
Figure 4 stretch (Piriformis stretch)
attaches to lower part of spine/sacrum)
Seated hamstring/lat stetch
lower back/groin stretch
seated hurdel stretch (hamstrings/lower back/lats)
'side to side' seated stretch (lats/hamstrings/quadratus lumborum/external/interal abs)
Lunge stretch (quads/hamstrings/psoas/calves/abductors)
neck stretching (in all directions 8 directions with all muscle atchments especially
To really understand WHY you are covering the various muscle groups , the teacher
has to have a clear knowledge of the anatomy and the function of the muscle groups
and the purpose of the functional stretching.
Graham Healy conducts all stretching classes personally to make sure this happens.
During a class , Graham will explain why and what muscle groups we are stretching ,
How and Why?.
This is all part of the Education and Motivation philosophy at Healy's Health .
Need a 'one to one' stretching Class with Graham Book Here
for Trigger points
Mid Back seperation
pull troublesome mid back
(rhomboids) back in place
(in-between shoulder blades)
introduction,Core strength etc
Chest,Back & Triceps,Quadriceps
Piriformis, IIiopsoas hip flexors
Personal Stretching session with Graham Healy
Stetching has several methods Dynamic, Isometric, PNF (proprioceptive neuromuscular facilitation) ,Relaxed stretching , Ballistic, all these methods pivot on what kind of action they are preparing you to preform .For example relaxed 'yoga type' stretches before martial arts class that require 'explosive' power kicks could result in tearing of the muscle(due to the muscle being relaxed when the requirement is explosive power) The type of stretching must 'reflect' the resultant 'action' preformed in the 'sport' or 'activity' and there is a fine line regarding stretching, form and practical function .(refer buttons below)
Healy's Health understand this and summerise the concepts in the 'horses for courses' principal, which means tailoring the different kinds of stretching in preparation for different kinds of action preformed and the purpose required (like lower back care, Injury recovery etc. with the required 'end result in mind'. GH