SmartPlay : Fact Sheets : Stretching

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

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

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 Exercises











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 eg physiotherapist.