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General Stretches: |
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The benefits of stretching
include reduced muscle soreness after
exercising and even better performance. |
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Do not bounce – it risks pulling or tearing
the muscle you’re trying to stretch and
relax. |
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Stretch gradually. If a stretch is applied
too quickly, the muscle responds with a
quick contraction, increasing the tension.
Gradual stretching decreases the muscle
tension, promoting a further stretch. |
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Do not overextend. This is feeling like
minimal tightness / discomfort, but no pain! |
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Hold and control the stretch for at least 30
seconds, repeat 2-3 times. |
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Always stretch all the major muscle groups (ie
calves, hamstrings, quadriceps, groin and
hip flexors) |
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Stretch uniformly – After stretching one
leg, stretch the other, and do the same with
upper body. |
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Don’t overstretch an injured area – this may
cause additional damage. |
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Stretching is part of your cool down period,
immediately following exercising (not
30-40minutes later!), and can be used after
your warm-up session. |
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For sport-specific stretches or more ideas
on stretching please give us a call! |
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Calf Stretch |
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Stand with one leg in front of
the other, turning the toes of back
foot inwards slightly, keeping your
back straight.
Lean forwards, keeping your heel on
the floor (you can lean with your
hands against a wall). You should
feel a stretch in the top of your
calf muscles and behind the knee.
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Calf Stretch 2 |
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Stand with one leg slightly
forward and bend the knee. Keep your
heel on the floor. You should feel a
stretch lower down your calf. Repeat
with the other leg. |
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Shoulder
Stretch |
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Reach over your shoulder with
one arm, grabbing the elbow and
gently pushing it across your body,
as if you’re scratching your back.
Gently push on your elbow to guide
your hand as far down your back as
it will comfortably go. Feel the
stretch in your triceps and
shoulder. |
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Hamstring
Stretch |
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Stand with the ball of your foot
on a step, starting off with your
knee bent. Tilt your hips forward
(sticking your tailbone out), and
bend forward slightly. Gently
straighten your knee while
maintaining the hip position. You
will feel the stretch behind your
knee and into your buttock. |
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Quadriceps
Stretch |
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Stand holding on to a support,
bend one knee and take hold of the
ankle. Draw your heel towards your
buttock, tilting the hips forward so
that your knee points to the floor.
Feel the stretch in front of your
thigh.
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Hip & Lower Back
Stretch |
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Sit on the floor with legs
crossed. Lift and cross your right
leg over the left, keeping the left
bent. Hug the right leg close to
your chest, while twisting your
upper body to look over the right
shoulder. Change legs and repeat.
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Bridging |
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Lying on your back, knees bent
and feet on floor. Lift your hips
gradually off the floor, until your
body forms a flat plane. Repeating
about 10 times for 30 seconds, to
stretch your quads and lower back.
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Groin Stretch |
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Sit on the floor with soles of
your feet together as close to your
groin as you can. Push your knees
down towards the floor using your
elbows, leaning forward gently.
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For sport-specific
stretches or more ideas on
stretching please give us a call! |
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