Welcome to 'stretch
routine'. Here you will find safe and effective ways to
prepare before exercise. A routine which should be part
of everyone's routine no matter what their level.
Guidelines for stretching exercises
All warm-up programs should
consist of pulse-raising activities, along with mobility
and stretching activities
Only stretch after the muscles
have warmed up (eg.10minutes walking)
Only stretch to the point of
mild tension. No stretch should ever be painful
Stretching exercises are static
in nature and should be held for 20-30sec
Do not use any bouncing or jerky
movements when you are stretching
Do not hold your breath. Breathing
normally will help you to relax
Stretch before and after all
physical activity
NB. These
stretches are very basic and are meant for warm-up purposes
only and should not be applied to injuries - the hamstring
and back stretches should not be attempted by people
with existing back problems.
THE LOWER BACK STRETCH
MUSCLE: Erector Spinae
LOCATION: Lower back
STANCE: Stand with
feet shoulder width apart, knees bent with
hands on thighs. Shoulders should be slightly apart.
MOVEMENT:SLOWLY
pull stomach in and curl upwards (similar to a cat)
HOLD: Count slowly
to 20-30 and return to original position. Repeat twice
SAFETY POINTS: Ensure
weight is supported by placing hands on thighs. Be careful to
slowly uncurl to original position. Keep chin up and eyes focused
in front of you.
THE UPPER BACK STRETCH
MUSCLE: Trapezius and
Latissimus Dorsi
LOCATION: Upper back
STANCE: Stand with
feet shoulder width apart and knees slightly bent.
MOVEMENT: Clasp the
hands in front at shoulder height with the palms away from the
body. Gently push the palms away without locking the elbows.
HOLD: Count slowly
to 20-30. Repeat stretch twice
SAFETY POINTS: Keep
the back straight and the tummy tight. Knees slightly bent
THE DELTOID STRETCH
MUSCLE: Deltoid
LOCATION: Shoulder
STANCE: Stand with
feet shoulder width apart and knees slightly bent.
MOVEMENT: Take the
right arm across the body at shoulder height, keeping the
shoulder relaxed. Place the
left hand on the right arm slightly above the elbow and gently
bring the right arm towards the chest.
HOLD: Count slowly
to 20-30.Repeat stretch twice. Repeat with left arm
SAFETY POINTS: Keep
the back straight and stomach tight. Make sure the knees are
slightly bent at all times. Keep head facing forward.
THE ALL OVER
STRETCH
STANCE: Stand with
feet shoulder width apart and knees slightly bent.
MOVEMENT: Raise your
arms overhead and bring your hands together.
Slowly begin to stretch upward.
HOLD: Count slowly
to 20-30.Repeat stretch twice.
SAFETY POINTS: As
with all all stretches the safety guidelines should be followed
at all times. Keep breathing normally.
