GetStretching
Cool Down | StaticStretches
Oneofthebestwaystokeep
yourbodyflexibleandreduce
thechanceofinjuryistostretch.
Here’ssometipsforyou:
• Avoidstretchingtothepointofpain–
takeeachstretchtothepointofsome
tension,hold,thenrelease.Themore
oftenyoudothem,themoreflexibleyou
willbecome
1
•
•
Keepingfrontlegstraight,placeballofthefoot
againstawall,withheelontheground
Withanuprighttorsoandhandsonwall,pushhips
forwardtofeelstretchalongtheentirecalf
Holdfor30-60seconds,rest,repeateachside
3
HIP FLEXOR/QUAD
•
•
•
Kneelongroundwithfrontkneeat90º
Backstraight,chestout,pushingforward
Holdfor30-60seconds,rest,repeateachside
•
2
SHORT AND LONG CALF
•
ADDUCTOR/HAMSTRING
•
Sitontheground,legsapartandflat
ontheground,leanforwardwitha
straightback
Holdfor30-60seconds,rest,repeat
4
CHEST
• BREATHENORMALLYwhilestretching–
avoidholdingyourbreath
• AVOIDBOUNCINGwhenyoustretch
–takeitslowandsteadyandrelaxinto
eachmovement
• PayspecialattentiontoLARGER
MUSCLEGROUPSorthosethatyouare
abouttoworkhard
•
•
•
•
For more information on how
to prevent sports injuries,
visit acc.co.nz or
activesmart.co.nz
5
•
•
•
LOWER BACK
Lieonthefloorwitharmstretchedout,palm
downward.Raiseonelegto90º,crossoverthe
otheranduseyourotherhandtostabilisetheleg
Movementtothesideshouldbecomfortableand
notcauselowerbackpainordiscomfort
Holdfor30-60seconds,rest,
repeateachside
6
•
•
•
Standsideontowall,closestleg
forward
Placeforearmonwall,elbowat90º
andat/slightlyabovelineofthe
shoulder
Turnupperbodyawayfromwall
Holdfor30-60seconds,rest,repeat
eachside
LATS STATIC
Standwithfeetoutsideshoulder
widthandslightlybentknees
Leanforwardwithaflatback,
placehandsagainstwalland
headfacingdownwards
Holdfor30-60seconds,rest,
repeat
ACC6406April2012