The Physician and Sportsmedicine

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Developing a Stretching Program

John E. Beaulieu MA

To cite this article: John E. Beaulieu MA (1981) Developing a Stretching Program, The Physician
and Sportsmedicine, 9:11, 59-69, DOI: 10.1080/00913847.1981.11711207

To link to this article: http://dx.doi.org/10.1080/00913847.1981.11711207

Published online: 11 Jul 2016.

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Developing a
Stretching Program

John E. Beaulieu, MA
Photo: Dianne Evert © 1981

In brief: Although stretching exercises

can prevent muscle injuries and enhance
athletic performance, they can also
cause injury. The author explains the
four most common types of stretching
exercises and explains why he considers
static stretching the safest. He also sets
up a stretching routine for runners. In
setting up a safe stretching program, one
should (1) precede stretching exercises
-with a mild warm-up; (2) use static
stretching; (3} stretch before and after a
workout; (4) begin with mild and
proceed to moderate exercises; (5)
alternate exercises for muscle groups;
(6) stretch gently and slowly until
tightness, not pain, is felt; and (7) hold
the position for 30 to 60 seconds.

he use of stretching exercises to

T increase flexibility is a popular and

important aspect of physical condi-
tioning for sports. Increased flexibil-
ity through stretching may decrease the inci-
dence of musculotendinous injuries, 1•1 mini-
mize and alleviate muscle soreness, 45 and con-
tribute to improved athletic performance.~>
Studies in many different sports show that the Athletes who do not begin to stretch until the beginning of their season will
more flexible athletes are generally the better receive minimal benefits, if any, that season.
performers. 7' 10
Although stretching exercises can be very
beneficial to athletes, adding them to condi- no us injuries as a result of stretching. 11 - 11 These
tioning programs has not always had positive reports should not be ignored, because im-
results. Many teams and individual athletes proper stretching can injure the muscles being
have had an increase in muscle injuries, and stretched.
runners claim an increase in musculotendi- The stretching technique and the methods
used to incorporate the stretching exercises
into a conditioning program are critical to the
Mr. Beau lieu is the author of Stretching for All Sports, development of a safe, effective stretching
published by Athletic Press in Pasadena, California program. Anyone who consults with athletes
91105. He consults with athletes and teams about
stretching. He is in a PhD program in educational psy- should understand the elements necessary to
chology at the University of Oregon in Eugene. develop a good stretching program, including
continued

THE PHYSICIAN AND SPORTSMEDICINE e Vol9 • No 11 • November 81 59

 stretc~ing continued
The ballistic the disadvantages and possible dangers of people who are experienced in the use of
technique is the least specific stretching techniques. stretching exercises: When a subject assumes
desirable stretching and sustains a stretching position that devel-
technique. Myotatic Reflexes ops considerable tension in the muscle, a
Before discussing various techniques, it is point is reached where the tension dissipates
important to review the myotatic reflexes-- and the muscle can be stretched even farther.
the stretch reflex and the inverse stretch Proper use of the stretch reflexes results in
reflex. Understanding them is important be- less tension in the stretched muscle. The more
cause some believe they play a crucial role in relaxed a muscle is, the less likely it is to be
the development of greater flexibility. 14 injured during the stretch. Although there are
Stretch Reflex. Whenever a muscle is no studies to support this relationship, empir-
stretched, the stretch reflex mechanism fires ical evidence from the disciplines that use
and protects it from being overstretched. stretching extensively support this hypothe-
Stretching a muscle lengthens intrafusal and sis. Yogis, gymnasts, and dancers have discov-
extrafusal muscle fibers. The consequent ered from experience that the more relaxed
deformation of sensory end organs within the stretching techniques are the safest way to
spindles results in the firing of the stretch increase flexibility. 1" Knowledge of the
reflex, which contracts the stretched muscle. myotatic reflexes is important in understand-
The stretch reflex is sensitive to both phasic ing the advantages or disadvantages of the
Uerky) and static(maintained) stretching. The different stretching techniques and will enable
amount and rate of the contraction elicited a person to select the best technique.
from the stretch reflex are proportional to the
amount and rate of the stretching. If a muscle Stretching Techniques
is stretched quickly, the resulting contraction The four most popular stretching tech-
is likely to be more forceful than if the muscle niques used by athletes are ballistic; passive;
is stretched gently and slowly. contract relax, a modified version of the pro-
Inverse Stretch Response. Although the prioceptive neuromuscular facilitation tech-
stretch reflex only responds to stretching, the niques (PNF); and static. All four increase
inverse stretch reflex responds to both stretch- flexibility but no one technique is predomi-
ing and contracting. The sensory receptors nantly more effective. 17 -21 However, certain
believed associated with this response are techniques involve greater risk of injury.
located in the Golgi tendon organ. The Ballistic. The ballistic stretching technique
inverse stretch reflex prevents overstressing is performed with jerking or bouncing move-
the muscle tissue caused by too much tension ments, and the force of the bouncing stretches
from active contraction or overstretching. the muscles. This is the least desirable stretch-
The Golgi tendon organ is very sensitive to ing technique. Quick or forceful bouncing
tension caused by active contraction. When a invokes a strong stretch reflex contraction
muscle contracts, the Golgi tendon organ dis- against the stretch. The tension created in the
charges to inhibit the contraction and relax muscle during ballistic stretching is more than
the muscle. Current research suggests that double that created during a slow, gentle
forceful contractions may not result in com- stretchY Stretching a muscle against this
plete subsequent relaxation of the muscle by amount of tension increases the chance of
the inverse stretch reflex. 15 injury to the muscles and tendons. Athletes
The Golgi tendon organ's response to should be discouraged from bouncing or jerk-
stretching is also inhibitory in nature. The ing during stretching.
inverse stretch reflex has a higher threshold to Passive. Passive stretching techniques, also
stretch than the stretch reflex. 14 When suffi- known as partner stretches, use external force
cient force is achieved to reach the threshold to increase flexibility: Usually another person
of the tendon organ, the inverse stretch reflex applies additional pressure to the area being
will inhibit the muscle under stretch in an stretched. When done correctly, this tech-
attempt to relax the muscle tension. This may nique can be very useful and effective. It is
explain a phenomenon that is familiar to often used by gymnasts and dancers to gain

60 Vol9 • No 11 • November 81 e THI PHYSICIAN AND IPORTSMIDICINI

the extreme ranges of motion they need. should begin to stretch at least six weeks It is important to
While the passive techniques are good for before preseason training begins. remember that
increasing flexibility, I do not recommend Placement of the stretching routine in the increasing flexibility
them in most athletic training programs. workout is very important. Stretching should is a gradual process.
When done improperly or carelessly, it is easy be preceded by a mild warm-up for several
to stretch muscles and tendons beyond their reasons: ( l) stretching muscles that have not
limits and cause injury. been warmed can result in injuries; (2) warm-
Contract Relax. When using the contract ing the muscles increases muscle extensibility,
relax technique, a muscle is isometrically con- which results in immediate gains in flex-
tracted for five to ten seconds before being ibility;2)-25 and (3) stretching after a warm-up
stretched. This is done with the belief that the allows the athlete to make greater gains in
prestretch contraction will cause the Golgi flexibility.
tendon organ to fire and relax the muscle. There are varying views on when an athlete
Recent research suggests that the prestretch should stretch. Some advocate stretching
contraction in the contract relax technique after a workout when the muscles are warm
promotes lingering facilitation of the muscles and very extensible. I recommend stretching
contracted. 15 As a result, stretching actually both before and after a workout. If this is not
occurs with more tension in the muscle, and possible, the routine before the workout is the
there is a greater chance for injury. Several most important. Maximum extensibility in
physicians and physical therapists have ob- stretched muscles persists for about three
served this same phenomenon and are now hours, 26 so stretching before a workout gives
discouraging the use of contract relax by ath- the athlete protection when it is needed most.
letes. Most of the contract relax exercises are A postworkout stretching routine, however,
designed as partner stretches, and if done is an excellent way to relax muscles and min-
incorrectly, can cause injury. imize muscle soreness.
Static. In static stretching the stretch posi- Careful selection of exercises of appro-
tion is assumed slowly and gently and held for priate difficulty is a vital part of planning a
30 to 60 seconds. By doing so, the contraction stretching program. Partner stretches and/ or
from the stretch reflex is slow and mild. As advanced stretching exercises may place too
the position is held, the tension from the great a strain on the muscles and tendons of
stretch and stretch reflex contraction becomes most athletes. Mild to moderate exercises will
strong enough to invoke the inverse stretch be sufficient for most athletic activities. A
reflex, which signals the muscle to relax and routine should begin with mild exercises and
be stretched farther safely. 14 When this hap- proceed to exercises of moderate difficulty.
pens, the athlete gains greater flexibility. The muscle groups should be alternated
Compared to other techniques, static stretch- throughout the stretching routine. For exam-
ing produces the least amount of tension 15 ·22 ple, if a routine begins with a mild hamstring
and is the safest method of improving flexibil- stretching exercise, the next exercise should
ity. It should be used in athletic training, be for some other muscle group. Another
because when done correctly, the chances of hamstring exercise should come later and
musculotendinous injury are very low. place a little more force on the muscle than
the first. Spacing the exercises will prevent the
Planning a Program possibility of exerting too much force on a
When planning a stretching program it is muscle at one time, thus further reducing the
important to remember that increasing flexi- chances of injury. Some shoulder and back
bility is a gradual process. It will take several exercises are exceptions.
weeks before benefits occur. Athletes who do The proper execution of the exercises is the
not begin to stretch until the beginning of most important aspect of the stretching pro-
their season will receive minimal benefits, if gram. The stretching position should be
any, that season. Athletes should be encour- assumed slowly and gently until tightness, not
aged to develop a year-round, daily stretching pain, is felt, and then held for 30 to 60
program, but if that is not possible, they seconds. Exercises held less than 30 seconds
continued

THI PHYSICIAN AND SPORTSMIDICIItl e Vol9 o No 11 o November 81 61

stretching continued

~---------------~-------------------------------------------------------·
memory jogger
Stretching for
Running and Jogging
Always warm up the muscles belore
stretching to avoid injuries. Wear
sweats during the warm-up and stretch
periods. Suggested prestretch warm-
ups are: jog lightly for five to eight
minutes. do 30 four-count jumping
Figure 1. Hamstrings: Pull the knee to the Figure 2. Quadriceps: Grab the left foot
jacks, or jump rope for five to eight
chest and raise the head to the knee. with the right hand. Pull the left foot
minutes. The exercises in shaded boxes toward the buttocks.
provide a quick routine for running.

Directions.
1. Do the exercises in order.
2. Do each exercise until stretch is felt
and hold for 30 to 60 seconds.
3. Achieve the stretch position gently.
without bouncing or jerking.
4. The stretch position should feel tight.
but should never be painful.
5. Do all exercises to both sides of the
1 body.
6. Stretch before and after your sport. If
you have time for only one, before is
the most important. Figure 6. Groin: With back against a wall Figure 7. Hip and sartorius: With legs
and feet together, push down on knees. together, move legs to one side.
@)THE PHYSICIAN AND SPORTSMEDICINE

Figure 11. Quadriceps: Lie on back with Figure 12. Lower leg: From position Figure 13. Hamstrings: Grab leg below
knee up and leg pulled into side. Slowly shown, push left knee forward with the the calf and pull to head.
lower knee. chest. Keep toes of left foot even with
knee of right leg.

L------------------------------------------------------------------------·
Clip and copy for a useful patient guide.

will generally not result in relaxation of the 2. Use the static stretching technique.
muscles being stretched and maximum bene- 3. Stretch before and after each workout.
fits will not be attained. 16 If there is time for only one routine, stretching
In summary, the important points to con- before the workout is the most important.
sider for the development of a safe stretching 4. Begin with mild exercises and proceed
program are: to ones of moderate difficulty.
1. Always precede stretching exercises 5. Alternate exercises for muscle groups.
with a mild warm-up. 6. Assume the stretch position gently and

62 Vol9 • No 11 • Novembers· PPHYSICIAN AND SPORTSIIIIDICINE

·-----------------------------------------------------------------------~

Figure 3. Back: Rock gently back and Figure 4. Back: Bring legs over head. Use Figure 5. Abdomen and chest: Push the
forth eight to ten times. the hands to keep balance. upper torso back with the arms. Push
head as far back as it will go.

Figure B. Shoulders: Put elbow behind Figure 9. Lower leg: Leaning on wall, Figure 10. Hamstrings: From position
head. Gently pull elbow toward the keep back foot flat and head up. Slowly shown, grab ankle and pull body forward.
canter of the back. bend arms and lower body toward wall.

Figure 14. Abdomen and chest: Grab Figure 15. Groin: Put bottoms of feet Figure 16. Hip and sartorius: Cross left
both feet above the ankles. Arch the back together, pull heels toward groin and leg over right and bring right arm through
and pull the feet toward the head. body forward. as shown. Push on leg with arm and twist
body. Turn head to the rear.

------------------------------------------------------------------------~
slowly until tightness, not pain, is felt. ures 1 through 16), and serious runners
7. Hold the position for 30 to 60 seconds. should do all the exercises. If not possible, a
short routine consisting of the exercises in
Stretching for Runners shaded boxes (1, 2, 3, 5, 9, 10, 15, and 16) can
I have designed a stretching routine for be done in order. This routine is not as effec-
runners based on the principles discussed in tive as doing all the exercises, but it will pro-
this article (see Memory Jogger). The exer- vide a good, moderate stretch.
cises should be done in the order shown (fig- If all the guidelines discussed in this article
continued

TM I'HYSICIAII AIID III'ORTUIIDICIIIB e Vol 9 • No 11 • November 81 63

stretching continued

High-Risk Exercises

Figure 17. This exercise, called. the plow, places·

excessive strain on the lower back and should
be excluded from most conditioning programs.
However, figures 3 and 4 provide an excellent
alternative' for stretching the upper and lower
back and hamstrings. Exercise 3 should always Figure 18. Many athletes use this Figure 19. This is a popular exercise
precede exercise 4 because it gently exercise to stretch the hamstrings. among runners. They find it quick to walk
prestretches the back muscles. In exercise 4 the The force of gravity pulling on the up to a wall and throw their leg up
legs should be brought slowly into position, not trunk places an excessive load on against it. In this position they begin with
thrust over the head quickly. This variation is the spine and lower back muscles,27 the leg extended at 900 or greater, .then
safer because the hands support the trunk and an athlete with lower back apply force. Unfortunately, most runners
throughout the exercise and the ankles are problems may find that this exercise do not have a sufficient degree of
dorsif/exed, which preve(lts the athlete from may aggravate and prolong those flexibility, and the chance of injury is very
going farther than his flexibility will safely allow. problems. it can even injrxe a high. This very advanced exercise should
Athletes with lower back problems should avoid healthy athlete if done with improper be excluded from almost all athletic
both the plow and its variation. warm-up and/or bouncing. conditioning programs.

Figure 20. These two exercises (figures 2

and 11) should be avoided by athletes
who have injured knees. Flexion of the
knee joint in these positions may be
painful. A healthy athlete should have no
difficulty with them if performed
correctly.

are implemented, the result will be a safe, ures 17 through 20 show exercises that should
effective stretching program that will lessen be avoided by many athletes.
the chances of injury and enhance athletic There has been some speculation that over-
performance. flexibility in a joint may result in injury, 28 and
that stretching can lead to overflexibility.
High-Risk Exercises These views have not been supported in the
The term "high risk" is used to describe literature. Studies show that joint laxity in
exercises that are too advanced for the athlete healthy athletes is not a good predictor of
performing them or exercises that should be injury. 29··' 1 Also, athletes using mild to moder-
avoided if an injury has occurred. Advanced ate stretching exercises have never been
stretching exercises place considerable force known to develop overflexibility in a joint.
on the muscles being stretched and increase While yogis, dancers, and gymnasts can
the risk of injury, so they should not be per- develop hyperextension in the joints, which is
formed unless the athiete is sufficiently flexi- a sign of overflexibility, through stretching,
ble. Although more exercises could be consid- that development requires many years of
ered high risk, the ones in this section are intensive and advanced stretching. Most over-
most commonly performed by athletes. Fig- flexibility seems to be an anatomical charac-
continued

64 Vol9 • No 11 • November 51 e THB PHYIICUUI AND II'ORTSMDIC-

 CLINORIL® (Sulindac/MSD)
Contraindications: Hypersensitivity to this product; patients in whom acute asthmatic attacks, stretching continued
urticaria, or rhinitis is precipitated by aspirin or other nonsteroidal anti-inflammatory agents.
WamiiiKS: Peptic ulceration and gastrointestinal bleeding have been reported. In patients with teristic and not a result of stretching
active gastrointestinal bleeding or an active peptic ulcer, an appropriate ulcer regimen should be
instituted, benefits of therapy must be weighed against possible hazards, and the patient's exercises. 16
progress carefully monitored: in patients with a history of upper gastrointestinal tract disease.
CUNORIL should be given under close supervision and only alter consulting the Adverse Reactions
section. Summary
Precautions: General-Although the effect on platelet function and bleeding time is less than
with aspirin, CUNORIL is an inhibitor of platelet function: therefore, patients who may be adverse~ The use of stretching exercises to increase
affected should be carefully observed when CUNORIL is administered. Abnormalities in liver
function tests, particularly elevated alkaline phosphatase, usually transient, may occur: abnormal flexibility has become very popular. Increased
liver function should be monitored until it returns to normal, and if significant abnormality persists flexibility may decrease the incidence of mus-
CUNORIL should be discontinued and not reinstituted (see Adverse Reactions).lf hypersensitivity
occurs, CLINORIL should be discontinued and not reinstituted (see Adverse Reactions). Because of culotendinous injuries, minimize and alle-
reports of adverse eye findings with nonsteroidal anti-inflammatory agents, it is recommended viate muscle soreness. and contribute to
that patients who develop eY.e complaints during treatment have ophthalmologic studies. Since
sulindac is eliminated primarily by the kidneys. patients with significantly impaired renal function improved athletic performance.
should be closely monitored and a reduction of daily dosage may be anticipated to avoid drug
accumulation. Developing a safe and effective stretching
Peripheral edema has been observed in some patients taking CLINORIL. Therefore, as with other program requires careful planning. Athletes
nonsteroidal anti-inflammatory drugs, CUNORIL should be used with caution in patients with
compromised cardiac function: hypertension, or other conditions predisposing to fluid retention. should use static stretching exercises, the saf-
CUNORIL may allow a reduction in dosage or the elimination of chronic corticosteroid therapy in
some patients with rheumatoid arthritis. However, it is generally necessary to reduce corticoste- est method. Proper execution and placement
roids gradually over several months in order to avoid an exacerbation of disease or signs and of the static stretching exercises in the training
symptoms of adrenal insufficiency. Abrupt withdrawal of chronic corticosteroid treatment is
generally not recommended even when patients have had a serious complication of chronic program are important in the development of
corticosteroid therapy. a safe, effective program, because injuries
Use in Pregnancy- Not recommended for use in pregnant women. since safety for use has not been
established. may occur if the exercises are done improp-
Nursing Mothers- Nursing should not be undertaken while a patient is on CLINORIL. lt is not
known whether sulindac is secreted in human milk: however. it is secreted in the milk of lactating erly. Exercises that are considered unsafe are
rats. also discussed.
Use in Children- Pediatric indications and dosage have not been established. but studies in
juvenile rheumatoid arthritis are in progress.
Drug Interactions-Although sulindac and its sulfide metabolite are highly bound to protein.
studies with daily doses of 400 mg have shown no clinically significant interaction with oral
anticoagulants or oral hypoglycemic agents: however. patients should be monitored carefully until Wall charts of stretching exercises for IS sports are available
it is certain that no change in their anticoagulant or hypoglycemic dosage is required. Special
attention should be paid to patients taking higher doses than those recommended and to patients from the author for $3 per chart. Write: Stretching Charts. PO
with renal impairment or other metabolic defects that might increase sulindac blood levels. Box 3288-P. Eugene. OR 97403.
Concomitant administration of aspirin significantly depressed the plasma levels of the active
sulfidemetabolite, and the combination cannot be recommended. Probenecid given concomitantly
had only a slight effect on plasma sulfide levels. while plasma levels of sulindac and sulfone were
increased: sulindac produced a modest reduction in the uricosuric action of probenecid, which Address correspondence to John E. Beaulieu. 615 West N St.
probably is not significant under most circumstances Neither propoxyphene hydrochloride nor Springfield. OR 97477.
acetaminophen had any effect on the plasma levels of sulindac or its sulfide metabolite.
Ad¥erse Reactions: The adverse reactions listed below have been arranged into two groups: (1)
incidence greater than I%. and (2) incidence less than 1%. The incidence in group (I) is based on
observations in clinical trials in 1.865 patients. including 232 observed for at least 48 weeks. The
incidence in group (2) is based on these clinical trials or on reports received since the drug was References
marketed. The most frequent types of adverse reactions occurring with CLINORIL are gastrointesti-
nal. The probability of a causal relationship exists between CLINORIL and the following adverse I. M illar AP: An early stretching for calf muscle
reactions: strains. M ed Sci Sports 8:39-42, Spring 1976
Incidence greater than 1%: Gastrointestmal- Gastrointestinal pain (10%). dyspepsia.• nausea•
with or without vomiting. diarrhea.• constipation.• flatulence. anorexia. gastrointestinal cramps. 2. M illar AP: Strains of the posterior calf muscula-
Dermatologic- Rash.* pruritus. Central Nervous System- Diuiness.• headache.• nervousness. ture (tennis leg). Am J Sports Med 7:172-174,
Special Senses- Tinnitus. Miscellaneous -Edema (see Precautions). May-June 1979
Incidence less than 1%: Gastrointestinai-Gastritis or gastroenteritis. peptic ulcer (I in 250).
gastrointestinal bleeding (I in 600). Gl perforation. liver function abnormalities. jaundice. 3. O'Neil R: Prevention of hamstring and groin
sometimes with fever. cholestasis. hepatitis. pancreatitis. Dermatologic-Stomatitis. sore or dry strain. Athletic Training 11:27-31, March 1976
mucous membranes, erythema multiforme. toxic epidermal necrolysis. Stevens-Johnson syn- 4. deVries HA: Electromyographic observations of
drome. Cardiovascular -Congestive heart failure in patients with marginal cardiac function.
palpitation. Hematolog1c- Thrombocytopenia. leukopenia. mcreased prothrombin time in pa- the effects of static stretching upon muscular dis-
tients on oral anticoagulants (see Precautions). Central Nervous System- Vertigo. Special tress. Res Q 32:468-479, December 1961
Senses -Blurred vision. Hypersensitivity ReactiOns -Anaphylaxis. angioneurotic edema, hyper-
sensitivity syndrome consisting of some or all of the following: fever. chills. skin rash. changes in 5. deVries HA: Prevention of muscular distress after
liver function. jaundice. leukopenia. and eosinophilia: rarely. fatalities have been reported. exercise. Res Q 32:177-185, May 1961
Causal relationship unknown: Other reactions have been reported in clinical trials or since the 6. Dintiman GB: The effects of various training pro-
drug was marketed but occurred under circumstances where a causal relationship could not be
established. However. in these rarely reported events. that possibility cannot be excluded. grams on running speed. Res Q 35:456-463,
Therefore. these observations are listed to sem as alertmg information to physicians. December 1964
Cardiovascular -Hypertension. Hematologic- Bone marrow depression. including aplastic 7. Curet on TK Jr. Observation and tests of swimmers
anemia. Nervous System -Paresthesias. neuritis. Special Senses-Transient visual distur-
bances. decreased hearing. Respiratol)l-[pistaxis. Psychiatric- Depression: psychic distur- at the 1932 Olympic Games. J Phys Educ 30:125-
bances. including acute psychosis. Genilourinai)I-Vaginal bleeding: hematuria: azotemia. 130, March 1933
usually in patients with preexisting r-.nal disease
Manaaement of Ovenlosa&e: In the event of overdosage. the stomach should be emptied by 8. Dittmer JA: A Kinematic Analysis of the Devel-
inducing vomiting or by gastric lavage. and the patient carefully observed and given symptomatic opment of the Running Pattern of Grade School
and supportive treatment. Animal studies show that absorption is decreased Girls and Certain Factors Which Distinguish
by the prompt administration of activated charcoal and excretion is enhanced
by alkalinization of the urine.
MSC Good from Poor Performance at the Observed
Ages (thesis). University of Wisconsin. 1962
~5~~~
*Incidence ~tween 3% and 9%. (Those react1ons occurnng m less than 3% of patients are
unmarked.)
9. Felton EA: A Kinesiological Comparison of Good
For more detailed inform3tion, consult your MSD RepresentatiVe or see full
Prescribing Information Merck Sharp & Dohme, Division of Merck & Co.. INc.. OOHME Performers (and Poor) in the Standing Broad
West Point. PA 19486 J1CL17Atoo7J Jump (thesis). University of Wisconsin, 1960

Vol9 • No 11 • November 81 e TH. PHYSICIAN AND IPORTSMIDICIN.

10. Reser JM: The Effects of Increasing Range of
Motion on Vertical Jump (thesis). University of
California at Los Angeles, 1961
11. Benjamin B, Roth P: Warming up vs stretching.
RunningTimes34:15-21, November 1979
12. FixxJ: Second Book of Running. New York City,
Random House, 1980
13. Osier T: Serious Runners Handbook. Mountain
. View, CA, World Publications, 1978
14. deVries HA: Physiology of Exercise for Physical
Education & Athletics, 2nd ed. Dubuque, lA, Wil-
liam C. Brown, 1974
the
IS. Moore MA, Hutton RS: Electromyographic physician
investigation of muscle·stretching techniques. Med
Sci Sports Exerc 12:322-329, 1980
16. Beau lieu JE: Stretching for All Sports. Pasadena, siiOrtsllledicine
CA, Athletic Press, 1980
17. Carr GL: The Effects of Slow Stretch and Propri- your copies are valuable
oceptive Neuromuscular Facilitation-Reversal of KEEP THEM FOR READY REFERENCE
Antagonist Exercises on Sprinting Velocity (the-
sis). Southern Illinois University, 1971 Custom-made for THE PHYSICIAN AND SPORTSMEDICINE,
18. deVries HA: Evaluation of static stretching proce- these magazine cases and binders will keep 12
dures for improvement of flexibility. Res Q 33:222- copies clean, orderly, and readily accessible for
228. May 1962 reference. Rich in appearance with a dark blue vinyl
19. Landreth WGA: A Comparative Study of Two cover and gold leaf embossed lettering, these cover-
M et hods for Im proving Range of Movement (the- ings are distinctive companions for your finest bind-
sis). University of California at Los Angeles, 1957 ings. One magazine case is priced at $5.95; three
20. Hartley-O'Brien SJ: Six mobilization exercises for cases, $17; and six cases, $30. The magazine binders
active range of hip flexion. Res Q 51:625-635, are priced at $7.50each; three for $21.75; and six for
December 1980 $42. These cases and binders are sent post-paid
21. Riddle KS: A Comparison of Three Methods for within the United States. If you are not entirely satis-
Increasing Flexibility of the Trunk and Hip Joints fied, return your order and your money will be
(dissertation). University of Oregon, 1956 refunded.
22. WalkerS M: Delay of twitch relaxation induced by
stress and stress relaxation. J Appl Physioll6:801-
806. September 1961 Order Form ~'J~
23. Campbell RE: A Study of Factors Affecting Flex- THE PHYSICIAN AND SPORTSMEDICINE 11nYj
ibility (thesis). University of Kansas, 1970 PO Box 5120, Dept PSM
24. Lukes HJ: The Effects of Warm-up Exercise on Philadelphia, PA 19141
the Amplitude of Voluntary Movement (thesis).
University of Wisconsin, 1954 I am enclosing $__ for
25. Moore KM: The Effect of Warm-up Exercises on __ Magazine cases priced at
the Flexibility of Boys Twelve, Fourteen, and Six- $5.95 each, 3 for $17,
teen Years of Age (thesis). University of Oregon, and 6 for $30.
1954 __ Magazine binders priced at
26. Hansen TO: Selected Effects of Stretching on $7.50 each, 3 for $21.75,
Flexibility (thesis). University of California at Los and 6 for $42.
Angeles, 1962 Add local sales tax where applicable.
27. Astrand PO, Rodahl K: Textbook of Work Phys-
iology. New York City, McGraw-Hill, 1977, p 101 Please make check payable to
28. Nicholas JA: Injuries to knee ligaments. Relation- Jesse Jones, Box Corp.
ship to looseness and tightness in football players. FOREIGN AND CANADIAN ORDERS ONLY: In-
JAMA 212:2236-2239, June 29, 1970 clude $2.50 per case or binder for postage and han-
29. Goodshall RW: The predictability of athletic inju- dling fees. Please remit in US dollars.
ries: An eight-year study. J Sports Med 3:50-54,
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January/ February 1975
30. Grana WA, Moretz JA: Ligamentous laxity in
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