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Stretching and Strengthening the Back:
Level 1
Preparing the body for exercise is
important for persons at any age and fitness level. The key to
preventing injuries before exercising is to warm up.
The key to proper stretching lies in the way you
perform the exercise. When you are stretching certain parts of
your body, you should not feel pain. Staying relaxed is very
important to stretching properly. Make sure your body is not
tight. Your shoulders, hands and feet should be kept relaxed
as you stretch. Breathe slowly.
Why
- To increase flexibility and freedom of
movement
- To reduce risk of tearing or straining
muscles by increasing their suppleness
HOW?
- 2-3 minute jog on-the-spot, to raise a
light sweat (complete before 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 10sec - DO NOT
BOUNCE
- Repeat each stretch 5 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
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 (emphasize
the major muscle groups you have used during your
sport
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