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Did you see that?

June 4, 2012

Saturday annually is the busiest high school sports day on the MHSAA calendar.

The Spring Finals match began with Girls and Boys Track and Field and Girls Tennis Finals at sites all over both peninsulas. There were Regionals for both boys and girls lacrosse, which finish up this weekend. And, of course, there were Districts galore for softball, baseball and girls soccer.

Here's our sampling of some of the highlights:

Girls Track and Field

19 records fall: It was quite day across the seven MHSAA Girls Track and Field Finals, with 19 records broken, and two athletes – Reed City’s Sami Michell and Norway’s Dani Gagne – winning four individual events apiece. (Second Half)

Coast to coast: The Grosse Pointe South 3,200 relay was responsible for one of two all-Finals records, and ran a time of 8:48.29 that also surpassed the national record for that event (but may or may not stand as the national record, depending on what other times were run and will be submitted after this spring.)  (Detroit Free Press)

Boys Track and Field

LP filled with first-time champs: Lake Orion in Division 1, Auburn Hills Avondale in Division 2 and Lansing Catholic in Division 3 won their first MHSAA team championships. Also, nine records fell across the state. (Second Half)

Quite a comeback: Marquette trailed Gladstone by 27 points at the Upper Peninsula Division 1 Final with four events to run. But the Redmen outscored Gladstone 42-0 over those events to win their third straight championship. (Marquette Mining Journal)

Girls Tennis

Southeast sweep: Detroit suburban schools claimed all four MHSAA Lower Peninsula team championships – Grosse Pointe South in Division 1, Birmingham Seaholm in Division 2, Bloomfield Hills Cranbrook-Kingswood in Division 3 and Bloomfield Hills Academy of the Sacred Heart in Division 4. (Second Half)

Freshman reigns: Utica freshman Davina Nguyen beat both the first and second seeds on her way to claiming the individual championship at No. 1 singles in Division 1. Nguyen was seeded fifth. (Macomb Daily)

Boys lacrosse

Cranbrook comes out on top: Cranbrook-Kingswood, ranked No. 3 in Division 2, emerged from a Regional that also included No. 4 Haslett/Williamston and No. 5 East Grand Rapids, beating the latter 8-4 in the Final. (Bloomfield Patch)

Girls lacrosse

EGR plays to top ranking, again: Rivals East Grand Rapids and Grand Rapids Catholic Central met in one of the multiple close Regional Finals, with the top-ranked Pioneers downing No. 2 GRCC one more time, 11-9. (Grand Rapids Press)

Baseball

It’s Holt, again: The Rams claimed their second championship in a week over rival Grand Ledge – both have been ranked in Division 1 this season. Two weeks ago, Holt split with the Comets to win the Capital Area Activities Conference Blue. Standout Justin Alleman gave up two hits and struck out 18 as Holt also won Saturday to claim a District title. (Lansing State Journal)

Softball

In the end, it’s Mattawan: The season-long battle for statewide Division 1 and Kalamazoo-area supremacy was decided in part at Saturday’s District at Portage Central. Reigning MHSAA champion Mattawan emerged as the winner from a field that included top-ranked Portage Central – which was upset by Kalamazoo Loy Norrix in a semifinal. (Kalamazoo Gazette)

Soccer

AAGR moves on: Ann Arbor Gabriel Richard, No. 8 in Division 3, shut out No. 7 Jackson Lumen Christi 3-0 in the Division 3 District final at Brooklyn Columbia Central (AnnArbor.com)

Henry Ford Health provides helpful hints on stretching.

Stretching Done Right: Easy Tips To Stay Limber

November 7, 2023

Stretching is more than just a workout suggestion – it's a vital way to avoid injury and get the most out of your activity. You wouldn’t take your car on a long drive without making sure it’s in tip-top shape, right? So before you work up a sweat, work up a stretch.

Henry Ford HealthOne important thing to keep in mind is that dynamic stretching is best. It uses momentum to propel your muscles into an extended range of motion. Unlike static stretching, where you remain in an almost still position, a dynamic warm up is the best way to get your blood flowing and your heart rate pumping.

To get your muscles primed for activity, high knees, "butt kicks" and side shuffling are more effective than standing quad stretches. If you are doing an upright quad stretch, it's best to lean back a little to get the full benefit, since your quads originate from above the hip. Also, remember to always grab the ankle and not the toe.

Here are some other helpful hints on how to warm up the right way:

  • For hamstrings: The hamstring muscle attaches to your bones below the knee at the back of the leg, so you want to avoid bending them (which ultimately shortens the muscle you’re trying to stretch). When bending at your back, make sure to keep your spine straight like a table to elongate those muscles. Keep your chin up. If you bend down to touch your toes, there’s no need to hover closer than six inches above the ground – unless you’re able to comfortably do so.
  • For pectoral muscles: "Door stretches” offer the best stretch. Simply place your arms out on either side of you as if you were making a “T” with your body. Then, bend your arms up at your elbows so they each form a 90-degree angle. In this position, put your arms on either side of a door frame, with your body within the frame’s opening and walk forward slowly to open up the chest.
  • For triceps: Make a gesture like you’re scratching your upper back and be sure to keep your elbows in for maximum benefit.
  • For the torso: The iron cross stretch involves putting your arms out at your sides like a “T” and then rotating at your waist side to side. You can also drop down toward the floor and reach for your toes, one side at a time.

Other great tips to add to your stretching repertoire include:

  • Don’t forget to keep breathing throughout your stretch. It will help keep your muscle tissue oxygenated.
  • Hold each stretch for 10 to 20 seconds, aiming for three repetitions of each. If you prefer, you can split up your stretching throughout the day, or use props like foam rollers to help ease tension in your muscles and break up knots.
  • Listen to your body while stretching. Slight pain is acceptable, but if your muscles start shaking, it's a warning for you to stop.
  • Don't give up. Stretching progress can be slow, so comparing your progress to that of others will only discourage you. Pay attention to your own progress. Seeing your body become more flexible when you previously weren’t limber will help keep you motivated and is the ultimate reward.

To find a sports medicine doctor or athletic trainer at Henry Ford, visit henryford.com/athletes. Christina Chapski, Ed.D., AT, ATC, is the director of athletic training and community outreach at Henry Ford Health. Read more of Chapski's articles.