By Stacey Simon
Did you know that our bodies
typically move in three planes of motion?
We used Twitter’s Vine to illustrate a few 6-second videos of DeAngelo
performing 3-D stretches. He recommends that you do these before running, about
10 reps on each side.
This 3-D Calf Stretch will help
to lengthen the calf and loosen the subtalar joint, which sits below your ankle
and provides shock absorption while you walk or run. To perform the stretch,
lean forward and hold onto a pole or wall for support. Drive the knee forward
and back, then side to side, then rotate the knee as shown.
The 3-D Balance/Reach is an
exercise that may help reduce your risk of injury by strengthening your muscles
and improving coordination and balance. This exercise requires you to balance
on one leg. With the other leg, reach out as far as you can while maintaining
control of your balance. Tap the ground once you’ve gone as far as you can in
DeAngelo believes that a
hamstring stretch is most effective when performed on rotation. For this 3-D
stretch, you can rest your leg on an elevated surface as shown. Lean forward
and rotate your pelvis forward. Once you come forward, rotate side to side. Then
rotate the pelvis internally and externally while keeping the muscle stretched.
A tight groin muscle can lead to
both knee pain and shin splints. For this 3-D groin stretch, you will stand
with your feet apart and your arms above your head. First move side to side,
bending your front knee as you move into the stretch. With your feet in the
same position, move your hips forward and backward, then rotate towards the
front knee keeping your muscle stretched.
This 3-D hip flexor stretch can
help with knee and hip pain as well as shin splints. With your arms above your
head, rotate in the three directions shown after your drive your hips forward.
Nationally known for his work
with many notable sports stars, Ron DeAngelo has trained numerous runners to
overcome a variety of obstacles and achieve their marathon goals. A Fellow of
Applied Functional Science, he is an expert on biomechanics, the science behind
human movement and performance. He also is certified as an athletic trainer,
strength and conditioning specialist, and performance enhancement specialist.
Mr. DeAngelo sees active people of all levels to help them prevent injury and
perform at new heights. To schedule a session with Ron at UPMC Sports
Performance, call 412-432-3871.