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South Australian Branch

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.