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.
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
Thank you for reading and commenting...
1 comments:
It is really important to know about warm-ups, cool downs and stretching exercises especially for athletes. These are important to reduce injuries, cramps and muscle spasms during or after the activity to be done.
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