Personal Trainer Course - Canadian Fitness Education Services

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

Sample Pages PDF Extract

This is not the complete chapter

Sample Pages PDF ExtractThis is not the complete chapter