Stretching

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Warm Up

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)
  • Exercise Bike, Walking Machine or any other warm up apparatus for at least 5 minutes at a steady pace

Cool Down

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
  

Stretching

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
The stretches illustrated are aimed as an introduction to stretching.
For Further information about stretching, contact your local Sports Medicine Physiotherapist or Sports Doctor.
DISCLAIMER
The information in this brochure is of a general nature. Individual circumstances may require modification of general advice from an appropriate health professional e.g. physiotherapist.
© SMA (SA Branch) 2001


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