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Warm Up
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WHY?
- to increase heat throughout
the body
- to reduce risk of tearing
or straining muscles by increasing their suppleness
HOW?
- 2-3 minute jog, to raise a
light sweat (complete before stretching
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Stretching
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WHY?
- to increase flexibility and
freedom of movement
- to reduce muscle tension
- to reduce the risk of
muscle and tendon injuries
HOW?
- hold stretch for 10-20sec -
DO NOT BOUNCE
- repeat each stretch 2-3
times
- stretch gently and slowly,
keep breathing
- stretch to the point of
tension - NEVER PAIN
- select the major muscle
groups used in your sport and stretch them through their full range of
movement
ENTIRE STRETCHING SESSION SHOULD TAKE 15-20 MINUTES
To increase or maintain flexibility and muscle suppleness, a 20 min
stretching session 2-3 times per week is recommended. This can be performed
separate to your sporting activity
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Cool Down
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WHY?
- to help remove muscle waste
products
- to reduce muscle soreness
and stiffness
- to enable you to compete
again at the same level within a short period of time
HOW?
- 2-3 minute light jog, or
brisk walk immediately after sport
- 5-10 minutes of stretching
(emphasise the major muscle groups you have used during your sport
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Stretching Exercises
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The stretches
illustrated are aimed as an introduction to stretching.
For Further information about stretching, contact your local Sports
Medicine Physiotherapist or Sports Doctor.
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DISCLAIMER
The information in this brochure is of a general nature. Individual
circumstances may require modification of general advice from an appropriate
health professional eg physiotherapist.
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