Paying Tribute with Diamond Donation
May 14, 2014
By Geoff Kimmerly
Second Half editor
Rochester Adams and Bloomfield Hills Cranbrook-Kingswood baseball players and coaches both had loved ones on their minds when they took the field at Comerica Park earlier this month.
And they paid tribute to those loved ones over their hearts and across the backs of their jerseys.
Together, the teams raised more than $3,500 for the Coaches vs. Cancer research initiative.
Instead of its usual brown and yellow, Adams wore jerseys of light blue with a green ribbon as the middle “A” in its name across the front in honor of those suffering with lymphoma, including 2011 graduate and former standout Matt Williams.
Cranbrook-Kingswood wore dark blue jerseys with a pink ribbon as the “A” in Cranbrook and with lime green writing on the back as the Cranes remembered longtime coach Jack Sanders, who died in 2012 after also battling lymphoma.
Sanders’ was among names adorning the backs of jerseys, along with other cancer victims the players and coaches knew.
Adams won the May 1 game, 18-3. Click to read more from the Oakland Press’ Keith Dunlap, who leading up to the game detailed both Williams’ fight and Sanders’ longtime contributions.
Net finder
Lake Fenton’s Jordan Newman will finish her high school soccer career later this spring as the top goal-scorer in MHSAA girls soccer history.
The Blue Devils’ senior forward broke the career record on April 28, scoring her 169th goal against Perry to pass the mark set by Newaygo’s Jaleen Dingledine from 2004-07. Newman also is a four-year varsity player.
Click to read more on her record run from the Flint Journal's Eric Woodyard.
5 K, 1 IP
The MHSAA doesn't keep a record for most strikeouts in an inning. But if it did, there’s a great chance Brighton’s Garrett Russell would top the list.
Against Ann Arbor Pioneer on April 5, Russell struck out five batters in an inning.
Yes, five.
Here’s how:
Russell struck out the first two batters of the inning swinging, leaving one out to get. He then struck out that third batter as well, but that batter reached first base because the third strike turned into a wild pitch.
The fourth batter of the inning was the only one to not strike out – he walked, putting runners on first and second base with two outs. Those runners advanced to second and third base, respectively, on a wild pitch thrown to the fifth batter of the inning.
That fifth batter then struck out swinging (which made it four strikeouts in the inning), but that third strike turned into a passed ball – and that batter ended up on first base, loading them for the sixth hitter of the inning.
But Russell found enough for one more K, striking out that sixth hitter swinging on a 2-2 pitch.
His line for the inning: 0 hits, 0 runs, 1 bases on balls, 5 strikeouts.
Brighton went on to sweep the doubleheader 12-4 and 11-1.
Family ties
Basketball clearly runs in a pair of families who have come through Corunna High School.
This winter, brothers M.J. and Mikhail Myles both scored their 1,000th career points – M.J., a senior, on Jan. 3 and Mikhail, a junior, in the team’s District Semifinal on March 5.
On Feb. 18, senior Payton Birchmeier became the fifth player in girls program history to score her 1,000th point – despite scoring only four points as a freshman before suffering a season-ending knee injury in her first high school game. She became the first Corunna girl to score 1,000 since her sister Megan finished accomplishing the feat in 2010.
Payton Birchmeier went on to play her final three seasons also on varsity, and M.J. Myles also was a four-year varsity player. Mykhail Myles has played three on varsity with next season still to play. The Myles' stepsister Klarissa Bell this winter finished an outstanding career at Michigan State University and won the Miss Basketball Award as a senior at East Lansing High School in 2010, and stepbrother Devlin Bell also was a Trojans standout.
PHOTOS: (Top) Rochester Adams players congratulate each other during their May 1 game at Comerica Park. (Middle) The Adams' first baseman and a Cranbrook-Kingswood base runner await the next pitch. (Photos courtesy of Rochester Adams baseball.)
5 Strategies To Improve Range Of Motion
March 6, 2024
When it comes to health and fitness, regular exercise and strength training get the most attention. But it turns out that improving your range of motion may pay greater dividends, particularly over the long haul.
“All kinds of things can impact our range of motion,” says Jennifer Burnham, an athletic trainer at Henry Ford Health. “As we age, our joints become less pliable, but any kind of surgery or injury can also impact our range of motion. And if you're somebody who sits at a desk all day long, that can affect your range of motion as well.”
Why Is Improving Flexibility Important?
Staying active with regular cardiovascular exercise and strength training is a great way to maintain your overall physical health. But it’s important to remember that flexibility exercises come with plenty of perks, too, including:
- Preventing injury
- Staving off arthritis by lubricating joints and tissues
- Improving posture and balance
"Unfortunately, if you have limited range of motion, you may perform tasks incorrectly, causing other muscles and joints to overcompensate for the lack of mobility,” Burnham says. “Over time, that compensation mechanism can increase the risk of injury.”
To complicate matters, our lifestyles often don’t support our range of motion goals. Many of us spend most of our days sitting at a desk or hunched over a screen. And when we’re not sitting still, most of us are slouching.
What Are Some Ways To Improve Range Of Motion?
You don’t have to be able to twist your limbs into a pretzel to achieve full range of motion. Instead, try to improve on your current level of flexibility with these five simple strategies:
- Pay attention to timing. If you’re not ready to add a stretching day to your workout regimen, consider adding a set of flexibility exercises at the end of every session. Pre-workout stretching is helpful, too, but stretching when your muscles are warm is a more effective way to stave off injuries.
- Focus on mobility and stability. Even if you can do the splits or touch your toes to the back of your head, you won’t be able to hold the position if you don’t also have strong core muscles. “Most people do stabilizing exercises such as strength training and lifting weights without paying much attention to mobilizing activities like stretching and yoga,” Burnham says. “But you really need to do both stabilizing and flexibility exercises to get an effective workout.”
- Do a mix of dynamic and static stretches. Two types of stretches can help you gain an edge when it comes to improving range of motion: Dynamic (an active type of stretching where you’re moving within your range of motion) and static stretching (where you hold a stretch). Dynamic stretching with arm and head circles, side stretches, and hip circles before exercise is a good way to warm up cool muscles and help lubricate the joints. With static stretching such as touching your toes to stretch your hamstrings, the goal is to hold a position for 30 seconds or more. Static stretches are often best performed after a workout when your muscles are warm.
- Try foam rolling. Foam rollers act almost like a rolling pin to smooth out tight muscles. Used correctly, they can help improve range of motion — and release stress and tension. You can use foam rollers to prime your body for exercise, or to recover after a workout.
- Aim for balance. If one part of your body is super flexible, focus on increasing range of motion in the opposing muscle group. “So, for example, if your hamstrings are very flexible, make sure to target your quadriceps with flexibility exercises,” Burnham says. “The goal is to make sure you’re aiming for balancing in your body.”
While stretching is an important way to achieve and maintain balance, flexibility and range of motion, it isn’t always intuitive. Not sure where to begin? Consider meeting with a personal trainer or athletic trainer to help you devise a program.
“Watching YouTube videos can be helpful, but if you’ve never done flexibility exercises before, you could overstretch your muscles or find yourself in an incorrect position to stretch,” Burnham says. “And yes, you can create bodily injury by overstretching.”
To find a sports medicine provider at Henry Ford Health, visit henryford.com/sportsmedicine or call 313-651-1969.
Reviewed by Jennifer Burnham, MS, AT, ATC, CSCS, a certified athletic trainer at the Henry Ford Center for Athletic Medicine.