STRETCHING
Obtained from www.acc.co.nz/preventinginjuries
Effective static stretching
Do some light exercise before you start stretching.
Breathe normally.
Apply each stretch slowly – take it to where tension can be felt, but not pain.
Hold each stretch for at least 30 seconds.
Don’t bounce up and down while stretching.
Stretch all major muscles, especially those that will have a large demand placed on
them.
Long calf muscle
1.
2.
3.
4.
Place your hands on wall with one leg to rear.
Keep your rear leg locked straight and foot flat.
Turn your rear foot slightly inwards.
Bend your front leg, taking the calf stretch through the rear calf.
Short calf muscle
1. Place your hands on the wall, taking the weight through your rear leg.
2. Turn your rear foot slightly inwards and keep your heel flat.
3. Bend your rear knee forward over your rear foot.
Hip flexor
1.
2.
3.
4.
Kneel on ground with your front knee at 90°.
Tilt your pelvis back by tucking your abdomen up and in and squeezing buttocks.
Keep your back straight.
Keep your head up.
Hamstrings
1.
2.
3.
4.
Kneel on one leg with your other leg out in front with the foot flexed.
Keep your back straight.
Bend forward at the hips.
Feel the stretch down the back of your leg.
Front thigh (Quadriceps)
1. Pull your heel towards your buttock.
2. Keep your back straight.
3. Keep your knees together and in line.
Trunk side flexors
1.
2.
3.
4.
Stand with your feet comfortably apart.
Fold your arms above your head.
Bend to the side slowly.
Stretch up, with your upper elbow.
Pectorals
1.
2.
3.
4.
Stand side-on to a wall.
Move the leg closest to the wall forward.
Place your forearm on the wall with your shoulder slightly above 90°.
Turn your upper body away from wall.
Shoulder/Chest
1.
2.
3.
4.
Stand with your head up, chin in, hands clasped behind your back.
Pull your shoulders down and back.
Press your shoulder blades together and down.
Pull your stomach in, to prevent arching of the lower back.
Lower back
1. Lie with your hands behind your head and your arms flat.
2. Bend your hips and knees to 90° with your feet together.
3. Roll your knees over to ground.
Your upper knee should be directly above your lower knee.
Groin
1. Sit on the floor with your back straight.
2. Grasp your ankles and draw them towards your groin.
3. Use your elbows to apply a gradual downward and outward pressure on your knees.
Buttocks – Gluteals
1. Lie on your back with both hands around one knee.
2. Pull your knee towards your opposite shoulder.
3. Keep your head, shoulder and opposite leg relaxed.
Buttocks - Piriformis
1. Lie on your back.
2. Hold your knee to your chest.
3. Pull your knee and ankle towards your opposite shoulder.