Chapter 7 Reducing the Incident and Likelihood of Injury
Change the Exercise
Hurdler’s Stretch
Intended Purpose: Stretch ham-
strings
Reason that it is considered High
Risk: The position of the right hip
and knee increases the stress on
the medial ligaments of the right
knee.
Alternative: Modified Hurdler’s Stretch
Standing Hamstring Stretch –
Nose to Knee
Intended Purpose: Stretch hamstrings
Reason that it is considered High Risk::
Poor alignment in upper spine and neck.
Position of stretch may be excessive for
some individuals, increasing the risk of
strain to the hamstring muscles and ten-
dons.
Alternative: Supine Hamstring stretch or
Modified Hurdler’s stretch
Plow
Intended Purpose: Stretch hamstrings, gluteus maximus and low
back extensors
Reason that it is considered High
Risk: Excessive force on the upper
spine and neck due to the degree
of flexion and the weight of the
lower body.
Alternative: Cat Stretch
Full Back Bend
Intended Purpose: Stretch abdominals and
front torso
Reason that it is considered High Risk: Neck
and Spine are extremely hyperextended, in-
creasing the risk of compression or impinge-
ment in the low back.
Alternative: Sphinx
Full Forward Bend
Intended Purpose: Stretch hamstrings
Reason that it is considered High Risk: Extreme
position of stretch for some individuals which
could stress the low back or strain the hamstrings.
Alternative: Supine Hamstring stretch or Modified
Hurdler’s stretch
Absolute
Contraindications
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