Key Points For Effective Stretching

1. Perform stretching exercises when your body is warm. Both at the end of a session and before a session, (after 5-10 minutes of light aerobic exercise) to increase flexibility

2. Complete a range of stretching exercises for different muscle groups. Pay particular attention to the muscle groups that are involved most in your sport.

3. Hold each stretch for 10-20 seconds. Initial tightness should gradually diminish as you hold the stretch.

4. Repeat each of the stretching exercises 2-3 times in succession.

5. Perform these stretching exercises at least 3 times a week and always before a workout.

6. Ease slowly in and out of the stretch. Do not bounce! Breathe out as you stretch and continue to breathe as you hold it.

7. If you feel any pain whatsoever... stop immediately

Shoulder Stretch

Interlock your fingers and reach above your head. Your lower back should be flat or slightly

arched inwards. You can perform this exercise sitting or standing.

Triceps Stretch

Place your left hand behind your head and reach as far down your back as possible. With your right hand grasp your left elbow and gently pull it behind the back of your head. You can perform this exercise sitting or standing. Repeat for the other arm.

Chest stretch

Clasp your hands behind your back. Gently straighten your elbows and raise your arms as high as comfortably possible. You can perform this exercise sitting or standing.

Lower back Stretch

Lying flat on your back place the sole of your right foot on your left thigh. Grasp your right knee with your left hand and gently roll it to the left. Try to get your knee as close to the floor as possible without your right shoulder leaving the floor.

Groin Stretch

Stand with your feet about 2 meters apart, toes pointing forward. Gradually shift all your weight to your right leg by bending your right knee. Your left leg stays straight. Place both your hands on your right knee for support. You can increase the starting distance between your feet for a greater stretch.

Groin Stretch 2

Sit down and place the soles of your feet together. Clasp your ankles with your hands so that your elbows rest on your knees. Gently push your knees down with your elbows until your feel the stretch.

Quadriceps Stretch

Standing upright hold onto a support with one hand (i.e. a chair) for balance. With your other

hand clasp your ankle and pull your heel into your butt. Repeat for the other leg.

Hamstring Stretch

Sitting down, stretch your legs out in front of you while keeping your back flat and upright. Bend your left leg keeping your left foot flat on the floor. Slowly reach forward and try to touch your right toe with both hands. Bend from your waist keeping your lower back flat and your head up. Repeat for the other leg.

Calf Stretch

Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. Keeping both heels flat on the ground lean towards the wall by bending your right knee. Your left leg should stay straight. Push gently against the wall for a deeper stretch. Repeat for the left leg.

Achilles Stretch

This is exactly the same procedure as above except as you lean towards the wall let both knees bend. Rather than leaning forward you should feel like you are lowering yourself straight down. Remember to keep both heels flat on the floor. Repeat for the other leg.