Tips for Stretching
•
Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders.
allow the body
’
s natural lubrication (synovial fluid) to protect the surface of the
•
Always warm up the body before stretching, as this increases blood flow around the body, which in turn makes the muscles
more supple.
•
Start with your legs, and work up the body.
•
Each stretch should be held for at least 10 secon
•
Do not stretch until it hurts. If there
’
s any pain, ease off.
•
Don
’
t bounce. Stretching should be gradual and relaxed.
•
Don
’
t hold your breath during a stretch.
•
Stretch after exercising to prevent muscles tightening up. Stretch at least three times a we
Calf Stretch:
•
Stand with the back foot flat
on the floor and transfer
weight to the front foot.
•
Hold for about 10 seconds.
•
Repeat for other leg.
•
Note: Keep your back and
rear leg straight when
performing this exercise.
Thigh Stretch:
•
Stand on right leg and take hold of
the left ankle with the left hand,
drawing the foot up close behind to
the hips.
•
Keep back straight and knees
together. Use a wall for balance if
required.
•
Hold for about 10 seconds.
•
Repeat for the other leg.
Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders.
allow the body
’
s natural lubrication (synovial fluid) to protect the surface of the bones at these joints.
Always warm up the body before stretching, as this increases blood flow around the body, which in turn makes the muscles
Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) and usually repeated about 2 or 3 times.
Do not stretch until it hurts. If there
’
s any pain, ease off.
Don
’
t bounce. Stretching should be gradual and relaxed.
after exercising to prevent muscles tightening up. Stretch at least three times a week to maintain flexibility.
Inner Thigh Stretch:
•
Sit with the soles of your feet
together and your knees
outward. Pull your feet
toward your groin area as far
as possible.
•
Hold for about 10 seconds.
Hamstring Stretch:
•
Keep front leg straight, hands on
bent leg (thigh). Push down and
out until you begin to feel the
stretch in back of knee (or straight
leg).
•
Keep knees unlocked and back
straight.
•
Hold for about 10 seconds.
•
Repeat for other leg.
32
Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders. This will
Always warm up the body before stretching, as this increases blood flow around the body, which in turn makes the muscles
ds (working up to 20 to 30 seconds) and usually repeated about 2 or 3 times.
ek to maintain flexibility.
