Stretching Smart Play

Warm Up

• to increase heat throughout the body
• to reduce risk of tearing or straining muscles by increasing their suppleness

• 2-3 minute jog, to raise a light sweat (complete before stretching)


• to increase flexibility and freedom of movement
• to reduce muscle tension • to reduce the risk of muscle and tendon injuries

• 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.

Cool Down

• 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

• 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)

 Source: Sports Medicine Australia
              (South Australian Branch)

 Thank you for reading and commenting...

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Karl Dagasdas said...

I really learned a lot from this lesson because I can now do what are the exercises that can help you like warm-up exercises it can let prepare your body muscle while the cool-down gradually bring back your normal temperature and my muscle's position.

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