Stretching

Static stretches for tight muscles

If you have been given static stretches by your trainer or physiotherapist for tight muscles, do these first, following the aerobic exercise. Static stretches relax muscles, therefore only stretch the muscles that are tight. Make sure that you stay warm when doing static stretches. These stretches should be done after training and games also.

Dynamic stretches

Dynamic stretching is good for “waking muscles up” to get them ready to work hard. This involves moving your limbs through the full range of motion that they will be used in during the game or training.

The keys to effective dynamic stretching:

• Always do 5-10 minutes of aerobic exercise before starting.
• Maintain tension in the lower abdominals to protect the lower back, control trunk movement, keep your knees in line with your toes to protect your knees.
• Do not force the movement or lose control of the movement..
• Gradually increase the range of the movement over a series of repetitions as you loosen up.
• Repeat the movements about 12 times - you may need to do more or less than this number depending on how tight your muscles feel.
• Spend about five minutes in total on your dynamic stretches during warm-up.