4.5 - Some Risky Stretches
Description
This article is from the Stretching FAQ, by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.
4.5 - Some Risky Stretches
The following stretches (many of which are commonly performed) are
considered risky (M. Alter uses the term `X'-rated) due to the fact that
they have a very high risk of injury for the athlete that performs them.
This does not mean that these stretches should never be performed. However,
great care should be used when attempting any of these stretches. Unless
you are an advanced athlete or are being coached by a qualified instructor
(such as a certified Yoga instructor, physical therapist, or professional
trainer), you can probably do without them (or find alternative stretching
exercises to perform). When performed correctly with the aid of an
instructor however, some of these stretches can be quite beneficial. Each
of these stretches is illustrated in detail in the section `X-Rated
Exercises' of M. Alter:
"the yoga plough"
In this exercise, you lie down on your back and then try to sweep your
legs up and over, trying to touch your knees to your ears. This
position places excessive stress on the lower back, and on the discs
of the spine. Not to mention the fact that it compresses the lungs and
heart, and makes it very difficult to breathe. This particular
exercise also stretches a region that is frequently flexed as a result
of improper posture. This stretch is a prime example of an exercise
that is very easy to do incorrectly. However, with proper instruction
and attention to body position and alignment, this stretch can be
performed succesfully with a minimal amount of risk and can actually
improve spinal health and mobility.
"the traditional backbend"
In this exercise, your back is maximally arched with the soles of your
feet and the palms of your hands both flat on the floor, and your neck
tilted back. This position squeezes (compresses) the spinal discs and
pinches nerve fibers in your back.
"the traditional hurdler's stretch"
This exercise has you sit on the ground with one leg straight in front
of you, and with the other leg fully flexed (bent) behind you, as you
lean back and stretch the quadricep of the flexed leg. The two legged
version of this stretch is even worse for you, and involves fully
bending both legs behind you on either side. The reason this stretch is
harmful is that it stretches the medial ligaments of the knee
(remember, stretching ligaments and tendons is *bad*) and crushes the
meniscus. It can also result in slipping of the knee cap from being
twisted and compressed.
"straight-legged toe touches"
In this stretch, your legs are straight (either together or spread
apart) and your back is bent over while you attempt to touch your toes
or the floor. If you do not have the ability to support much of your
weight with your hands when performing this exercise, your knees are
likely to hyperextend. This position can also place a great deal of
pressure on the vertebrae of the lower lumbar. Furthermore, if you
choose to have your legs spread apart, it places more stress on the
knees, which can sometimes result in permanent deformity.
"torso twists"
Performing sudden, intense twists of the torso, especially with
weights, while in an upright (erect) position can tear tissue (by
exceeding the momentum absorbing capacity of the stretched tissues)
and can strain the ligaments of the knee.
"inverted stretches"
This is any stretch where you "hang upside down". Staying inverted for
too long increases your blood pressure and may even rupture blood
vessels (particularly in the eyes). Inverted positions are especially
discouraged for anyone with spinal problems.
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