As the race to the playoffs heats up, Cardinals fans need to ensure that they can cheer on their team in comfort. Do you know the best stretches to keep you, as a fan, “in the game?”
Test your knowledge with these Fredbird stretches!
1. This stretch makes sure that you can check the paper or your phone for the playoff standings every morning without a neck ache.
Answer: C – Levator Scapulae Stretch: Fredbird is stretching his left levator scapulae muscle in his neck by looking at his right hip, and then extending his right arm over his head to provide an additional pull in that direction. For maximum effectiveness, this stretch can be performed on each side for three repetitions, holding 30 second each, twice daily.
2. Which stretch makes it safer to run to the fridge or the concession stand between innings or pitching changes, as it addresses the “quick” muscles of your lower leg?
Answer: C - Calf Stretch: Fredbird is stretching his right calf in this photo, and holding onto the left field wall for balance. He should feel the stretch in the back of his lower right leg. One key point with this stretch is to do it with shoes on, and to make sure that the back foot is pointing forward for best efficacy. For maximum effectiveness, this stretch can be performed on each side for three repetitions, holding 30 second each, twice daily.
3. This stretch is important after a double play gets the Cards out of a jam, when tension can rise into your neck and shoulders.
Answer: B - Upper Trap Stretch: We have all been to games that are nail biters, and our neck can pay the price. In this picture, Fredbird is leaning his head to the right, feeling the stretch in his left upper trap. The Athletico physical therapist (PT) in this photo is providing extra help to make sure that Fredbird’s left arm stays relaxed. For maximum effectiveness, this stretch can be performed on each side for three repetitions, holding 30 second each, twice daily.
4. Which stretch that addresses the front of your thighs is important to make sure you can comfortably get up and down from your seat to do the “wave” or to cheer for a great play?
Answer: A – Quadriceps Stretch: In this photo, Fredbird bends his knee and holds his left ankle. This stretch should be felt in the front of the left thigh. The Athletico PT here is providing help for balance (Fredbird has a bit of a challenge balancing at times, as do most of our feathered friends!). For maximum effectiveness, this stretch can be performed on each side for three repetitions, holding 30 second each, twice daily.
5. This stretch for the back of the thigh can help you jump out of your seat to celebrate a great play.
Answer: C – Hamstring Stretch: In this photo, Fredbird is lying on his back, with his hip flexed and his knee straight. A gentle stretch should be felt in the back of the thigh. If Fredbird did not have a helper, he could also use a belt or a sheet behind his calf to achieve the same effect. For maximum effectiveness, this stretch can be performed on each side for three repetitions, holding 30 second each, twice daily.
6. What stretch can help Fredbird “shake his tailfeather” and allow all Cardinal fans to participate when the Athletico Dance Cam appears on the jumbotron?
Answer: B – Piriformis Stretch: In this picture, Fredbird is sitting in the dugout with his right leg crossed over his left. He should feel the stretch in his right hip. To stretch the muscle further, Fredbird could also lean forward from his waist. For maximum effectiveness, this stretch can be performed on each side for three repetitions, holding 30 second each, twice daily.
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As the 2017 baseball season begins, the St. Louis Cardinals’ Mascot Fredbird called up his favorite Athletico Physical Therapist Laura O’Connor for help staying limber.
Fortunately, Fredbird wants to make sure all St. Louis fans are ready to cheer regardless of where they are watching the games – whether inside of Busch Stadium or from the comfort of their own couch – so he is sharing his favorite stretches for all to try!
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