Stretching: Don't Forget the Basketball 2-Step

Of course, we are talking about warming up and stretching. Surprisingly, these two little facts of life were also being overlooked in the NBA as recently as a decade or so ago.

When Pat Riley was coaching the New York Knicks during the 1991-92 season, he had a strong focus on warming up and stretching. That year, the Knicks had ZERO soft-tissue injuries; the same five starters began every pre-season, regular season and post-season contest!

Why does warming up work? Here are four scientific reasons:

Increased Blood Flow:
The muscles have more blood, which enhances the ATP-PC replenishment because a greater volume of blood in the muscle makes the needed energy readily available during physical activity.

Improved Nerve Transmission : A slightly elevated muscle temperature enhances the function of the nerve receptors and speeds the message of the transmission.

Reduced Risk of Injury: A warm, fully oxygenated muscle is less prone to injury.

Decreased Muscle Viscosity: A warmed muscle is much more elastic and will facilitate a more powerful contraction with less friction.

A warm-up is generally 10 to 15 minutes. Its purpose is simply to prepare your body for the battle that lies ahead. Some good ways to warm up are to jump rope, bike, and/or jog. Which ever you choose, make sure you start slowly with little or no resistance. Once you start to perspire, you are more than likely ready to go.

Professional basketball players not only stretch daily, they often stretch two to three times a day. Each session takes roughly 10 to 15 minutes. If you want to fly like Kobe Bryant, you have to do what he does both on and off the court.

Guidelines:

• Stretch to the moderate tension. Try to hold each stretch up to 30 seconds.
• Stretch each area more than once and give special attention to problem areas.
• Stretch in a controlled, smooth and slow manner: DO NOT bounce!
• Don't just stretch before the games, but stretch after too; it will help prevent muscles from shortening and cramping.

Exercises:

Calf:
There are two easy ways to stretch this muscle. Find a wall or a big buddy. With legs perpendicular to the wall and spread roughly shoulder length apart, put both hands on the wall as if you were trying to push it down. This should cause the calf in the leg farthest away from the wall to stretch. Or, you could simply take your foot and put it on the wall with the heel touching the ground (basically in the corner where floor and wall meet).

Hamstrings:
There are a couple stretches here. First, sit on the floor with your legs crossed in front of you. Slowly straighten out one of your legs keeping the toes pointed up straight. Keep your other leg bent with the foot facing the inner part of your opposite leg. Lean forward from the hips. Keep going until you feel mild discomfort. To withstand the stress, you can stand with legs spread apart as far as possible. Hold both arms to the side for balance. Change the leg position so that it is possible to stretch out either leg. Stretch out the left leg with the left toe and heel pointing upward. Repeat, this time using the right leg.

Groin:
Again there are a few exercises here: sit on the floor and join the soles of your feet together and hold them with your hands. Lean your upper body forward, pushing with your hips. Do this until you feel tension. Or, standing with your legs a little more than shoulder width apart, lean toward one side. Keep both feet flat on the ground. This should cause tension in the side opposite the lead. Another is to stand with feet about three feet apart. Shift weight downward by bending one knee and squatting on this leg. The opposite leg should be fully extended, with the toes pointing toward the ceiling and the heel of the foot placed on the ground. Slowly put pressure on the extended leg and buttocks by pushing downward. The opposite foot should be flat on the ground. Remember; go slow!

Knee:
Squat down and places hands on knees. Bring both legs and knees together, stand halfway up, and slowly move both knees in a 360-degree circular motion. After rotating your knees a couple of times, bend forward and push your knees backward so they become locked.

Leg:
Stand and lift one leg straight up in front so that it is parallel to the ground. Hold this position. Keep in mind that balance is very important in stretching. Repeat the first two steps using the other leg.

Back:
Lie on your back with your legs flat on the ground. Raise one leg, holding it just below the knee. Bring it up toward your chest, while keeping your head down on the floor and leg as straight as possible. A couple exercises to avoid are the side bends and other assorted twisting movements. These are often done poorly and can result in more damage than good.

Shoulders:
Pull your elbow across your chest, toward your opposite shoulder. With your other hand, pull your elbow in the direction of the stretch.

Body:
Stand erect and cup both hands together out in front. Turn palms out, and raise both arms above the head. In one motion, stretch, trying to touch the ceiling. Hold this position.

Basketball is a big-time challenge to your body. You may run three miles or more in a typical game. The better shape you're in, the greater your stamina, the quicker your response time. Get in shape to play your best and avoid the sprains and strains that are so common. Eat healthy. Drink lots of water. Work on flexibility and warm-up!