Warm-Up & Cool-Down Stretches
Stretches can help improve flexibility and relieve tightness in muscles that results from repetitive sport movements. 10 to 12 minutes of
daily stretching is recommended. This should be done when warming up and cooling down. When performing these stretches, your
movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the
muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all
stretches must be done for both sides of your body.
1.
Quadriceps Stretch
Stand close to a wall, chair or other solid object.
Use one hand to assist your balance. Bend the
opposite knee and lift your heel towards your
buttocks. Reach back and grasp the top of your
foot with the same side hand. Keeping your inner
thighs close together, slowly pull your foot
towards your buttocks until you feel a gentle
stretch in the front of your thigh. You do not have
to touch your buttocks with your heel. Stop
pulling when you feel the stretch. Keep your
kneecap pointing straight down and keep your
knees close together.
(Do not let the lifted knee
swing outward.)
Hold the stretch for 20 to 30
seconds. Repeat for the other leg.
2.
Calf and Achilles Stretch
Stand approximately one arm’s length away from
a wall or chair with your feet hip-width apart.
Keeping your toes pointed forward, move one
leg in close to the chair while extending the other
leg behind you. Bending the leg closest to the
chair and keeping the other leg straight, place
your hands on the chair. Keep the heel of the
back leg on the ground and move your hips
forward. Slowly lean forward from the ankle,
keeping your back leg straight until you feel a
stretch in your calf muscles. Hold for 20 to 30
seconds. Repeat for the opposite leg.
3.
Overhead/Triceps Stretch
Stand with your feet shoulder width apart and
your knees slightly bent. Lift one arm over head
and bend your elbow, reaching down behind
your head with your hand toward the opposite
shoulder blade. Walk your fingertips down your
back as far as you can. Hold this position. Reach
up with your opposite hand and grasp your
flexed elbow. Gently assist the stretch by pulling
on the elbow. Hold for 20 to 30 seconds. Repeat
for the opposite arm.
4.
4. Back
Str
etch
Stand with your legs shoulder width apart and
your knees slightly bent. Bend forward from
your waist with your arms extending loosely in
front of your body. Gently bend from the waist
flexing your body as far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and
repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip width apart. Extend
one leg out in front of you and keep that foot
flat against the ground. With your hands
resting lightly on your thighs, bend your back
leg and lean forward slightly from your hips
until you feel a stretch in the back of your
thigh. Be sure to lean forward from the hip
joint rather than bending at your waist. Hold
for 20 to 30 seconds. Repeat for the opposite
leg.
6. Buttocks and Hips Stretch
Lay flat on your back with your hips relaxed
against the floor. Bend one leg at the knee.
Keeping both shoulders flat on the floor,
gently grasp the bent knee with your hands
and pull it over your body and towards the
ground. You should feel a stretch in your hips,
abdominals and lower back. Hold for 20 to 30
seconds and release. Repeat for opposite
side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the
soles of your feet are together. Place your
hands on your ankles. Lean forward from the
waist and press down lightly on the inside of
your knees. You should feel a stretch in the
muscles of your inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and
toes pointing forward and with your knees
slightly bent. Let your arms hang relaxed on
either side of your body. Expand your chest
and pull your shoulders back. Bend your
elbows slightly and clasp your hands behind
your back. Slowly straighten your arms as you
lift your hands upward. Raise your hands
upward until you feel mild tension in your
shoulder and chest region. Hold for 20 to 30
seconds. Lower your arms to their original
position and bend your elbows. Release your
hands and return them to your sides.
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