GetStretching
Warm Up | DynamicStretches
Oneofthebestwaystokeep
yourbodyflexibleandreduce
thechanceofinjuryistostretch.
Here’ssometipsforyou:
• Avoidstretchingcold–yourmuscles
needtobewarmbeforeyoustart
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• StartwithLIGHTAEROBICACTIVITY
beforeyoustartstretching,thengo
throughourdynamicwarmupstretches
• Avoidstretchingtothepointofpain–
takeeachstretchtothepointofsome
tension,hold,thenrelease.Themore
oftenyoudothem,themoreflexibleyou
willbecome
• BREATHENORMALLYwhilestretching–
avoidholdingyourbreath
• AVOIDBOUNCINGwhenyoustretch
–takeitslowandsteadyandrelaxinto
eachmovement
• PayspecialattentiontoLARGER
MUSCLEGROUPSorthosethatyouare
abouttoworkhard
• RemembertoCOOLDOWNwithsome
staticstretchesafterwards
For more information on how
to prevent sports injuries,
visit acc.co.nz or
activesmart.co.nz
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WALKING CALF
Positionyourbodyasifon
sprintstartingblocks
Stretchcalvesbyalternating
heeltouchesontheground
(pause1-2seconds)
Complete4-6movements
eachleg,rest,repeat
HURDLE BACK & HURDLE FORWARD
Backward
•
Standwithhandsonhips,raise
oneleginfront,kneeat90º,
lowerlegnaturallyhanging
•
Keepingthelegat90º,rotate
legaroundtosideandslightly
behindtorso
•
4-6hurdleseachside,rest,repeat
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LUNGING SIDE BEND
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Standing,takealongstepforwardand
dropintoalunge
Pausewithonehandonhip
Withtheotherhand,reachoverthetop ofyourhead
Pause1-2secondsandthenreturnto standingposition
4-6movementseachside,rest,repeat
4
TRUNK ROTATION
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Lieonthefloor,armsstretchedout,palmsdownward,raisekneesto90º,keeplegstogether
Slowlylowerlegstoonesideandthentheotherwhilekeepingshouldersontheground
(pause1-2secondseachside)
Movementtothesideshouldbecomfortableandnotcauselowerbackpainordiscomfort
4-6movementsfromside-to-side,rest,repeat
Forward
•
Repeathurdleexceptinforward
direction
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WALL SHOULDER PRESS
Leanagainstwallwithback,
head,shouldersandtopof
armsincontactwithwall,feet
apart(justoutsideshoulder
width)withkneesslightlybent
Bendelbowsandslowlyraise
bothhandsaboveheaduntil
completelystraight,feeling
stretchthroughtheshoulders
(pause1-2seconds)
Maintaincontactagainstwall
Returnslowlytostartposition
Repeat4-6times,rest,repeat
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LATS PULSE
Standwithfeetoutsideshoulder
widthandslightlybentknees
Leanforwardwithaflatback,place
handsagainstwall
Withheadfacingdownwards“pulse”
slightlydown(pause1-2seconds)and
backupinacontrolledmanner
4-6pulses,rest,repeat
ACC6406April2012