STRETCHING
How to Stretch
Stretching is easy to learn, easy to perform and has a large range of benefits to your physical and mental well-being.
Stretching regularly will increase your flexibility, which will reduce your risk of injury when exercising.
It is not only important to stretch prior to and after exercise, but also regularly through the week.
This will ensure that your muscles are long and flexible and ready to help you perform at your best.
Stretching properly should take you approximately 10 to 15 minutes and include the major muscles of the body.
If possible a gentle warm up before stretching is recommended as this warms the muscles by increasing their blood flow, which will make stretching more efficient and effective.
When stretching remember the following points:
- Always stretch to the point of tension, not to the point of pain.
- Stretches must be held for at least 15 seconds to be effective.
- Do not bounce when stretching, just hold at the point of tension.
- Remember keep breathing whilst you stretch, your muscles need oxygen.
Remember that when we play sport, we not only play to win, but we also play for fun, enjoyment and stress relief.
Stick within the rules of your sport and within your own physical capabilities and you are guaranteed of a good time.
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 Achilles Stretch
In a stride stance position with both feet facing forwards.
Gently bend rear leg, keeping your weight over the rear leg.
Feel a stretch in the achilles tendon area of the rear leg.
Hold 15 seconds.
Repeat 2 times each side.
 Body Stretch
Feet together.
Arms straight above head.
Keep buttocks tucked in and stomach pulled in.
Stretch arms high into the sky.
Hold 15 seconds.
Repeat 2 times.
 Calf Stretch
Adopt a stride stance with both feet facing forwards.
Keep back leg straight and heel on the ground.
Gently lunge forwards on the front leg until a stretch is felt in the calf of the rear leg.
Hold 15 seconds.
Repeat 2 times each leg.
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 Chest Stretch
Place hand on wall or against partners hand.
Keep arm straight.
Turn body away from arm until you feel a stretch across the front of your chest.
Hold 15 seconds.
Repeat 2 times each arm.
 Gluteal Stretch # 1
Keeping one leg straight, bend other leg, bringing knee towards chest.
Feel a stretch in the buttock.
Can progress this stretch by pulling knee gently towards opposite shoulder.
Hold 15 seconds
Repeat 2 times each leg.
 Gluteal Stretch # 2
Keeping one leg straight, bend other leg, bringing knee towards chest.
Feel a stretch in the buttock.
Can progress this stretch by pulling knee gently towards opposite shoulder.
Hold 15 seconds
Repeat 2 times each leg.
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 Groin Stretch
Sit on floor with soles of feet together.
Keep back straight.
Gently push down on the inside of both of your knees using your elbows, until you feel a stretch on your inner thighs.
Hold 15 seconds.
Repeat 2 times
 Hamstring Stretch
Bend your right leg and place the sole of your foot on the inner thigh of your left leg.
Keep your head up and back straight and bend forwards from the hip until you feel a stretch in the back of your left thigh.
Hold 15 seconds.
Repeat 2 times each leg.
 Neck Stretch
Tuck chin in slightly.
Tilt head to side bringing ear towards your shoulder.
You can use your hand to gently apply an extra stretch.
You should feel the stretch along the side of your neck.
Hold 15 seconds. Repeat 2 times each side
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 Shoulder Stretch
Gently pull arm across body until a stretch is felt across the back of the shoulder.
Hold 15 seconds.
Repeat 2 times each arm
 Thigh Stretch
Bring one foot up towards buttocks and hold the foot close to buttocks.
Keep knees close together and tuck buttocks in.
Feel a stretch in the front of the thigh.
Hold 15 seconds.
Repeat 2 times each leg.
 Triceps Stretch
Place one arm behind head and down your back.
Pull the elbow down & across and feel stretch in back of arm.
Hold 15 seconds.
Repeat 2 times each arm.
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