Cardinals Fans: Stay in the Game by Testing Your Stretching Knowledge
As baseball season begins, 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 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.
Stretch of the Week: Assisted Upper Front Body Stretch
Happy Valentine’s Day! For the second week of our partner stretches we will be performing an Assisted Upper Front Body Stretch. You and your partner will feel this stretch in the chest, underarm area and triceps.
Stretch of the Week: Assisted Toe Touch Stretch
Welcome to February, our partner stretch month! With Valentine’s Day around the corner, we are going to grab our favorite person and help each other stretch!
Stretch of the Week: Shin Massage with Foam Roller
For January’s last stretch of the week, we will be performing a Shin Massage with a Foam Roller. This is also an abdominal exercise, so you will get two for one with this stretch!
Stretch of the Week: Kneeling Shin Stretch
For the fourth week of January, we will be performing a Kneeling Shin Stretch with a foam roller.
Stretch of the Week: Side Lunge Shin Stretch
For the third week of our shin series we will be performing a Side Lunge Shin Stretch. You will feel this stretch in your inner thigh muscles as well as in the muscles from the bottom of your knee to the top of your foot.
Stretch of the Week: Curtsy Shin Stretch
For the second week of January, we will be performing a Curtsy Shin Stretch. You will feel this stretch in the muscles from the bottom of your knee to the top of your foot.
Stretch of the Week: Seated Shin Stretch
Happy New Year everyone! I can’t believe it’s already 2018! Have you set any goals for yourself for the coming year? Hopefully one of them is to add more stretching to your life!
