Dynamic Stretching for Shooting Athletes
1a.
By Cathy Arnot USOC Physiotherapist
Ashley Carroll Shotgun National Team
1.
When most people think of stretching, they think of static stretching. A static stretch is holding a muscle in an elongated, fi xed position for 30 to 60 seconds. This type of stretch is best performed after a workout and is excellent for improving fl exibility. You have probably heard that stretching before working out or competing is a mistake. Research has shown that static stretch- ing can hurt performance if performed prior to exercising because it can temporarily decrease strength and coordination. Dynamic stretching, which uses controlled leg, arm or trunk movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood fl ow to help you exercise more effi ciently. This type of exercise has not been shown to negatively affect performance. There are many types of dynamic exercises that can be adapted to most muscle groups. I chose four exercises that I have given to many shooting athletes. Start slowly, focusing on form and as the exercises get easier, pick up speed. Use small movements for the fi rst few reps, and increase the range of motion as you go. None of the exercises should be painful.
Thoracic Mobility Stretch: This active stretch helps to warm up the thoracic, rib and lumbar region of your trunk. a.
Start in a seated cross legged position with hands behind your head, sitting as erect as possible. Assess how far you can rotate to the right and left in this position.
b. Rotate to the right as far as comfortably possible and then ease off a few degrees. c. d.
e. Repeat for a total of 4-5 reps. f.
g. Repeat to the left side. h. Compare range of motion with your initial assessment. i.
Side bend your trunk to the right and then to the left while maintaining rotation and sitting erect. Perform 5-8 repetitions each direction and then rotate further to the right.
You should gain rotation after each set. If not, you probably don’t need this exercise. You should feel this in the rib and thoracic region. Stop if you are only feeling this in your lower back.
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