Warm ups and Cool Downs

Document Sample
Warm ups and Cool Downs Powered By Docstoc
					Warm ups and Cool Downs




“The Importance of Stretching”
      Compiled by Duncan Kirk Duncan Kirk Natural Therapies
        Phone: 0400 325 703 or E-mail: dknt@bigpond.com
                    Website: www.dknt.com.au
Warm Ups - Stretching (Dynamic)

  The use of dynamic stretches - controlled movements through the full range of
           motion - is the most appropriate exercises for the warm up.


WHY?

  •    to increase flexibility and freedom of movement

  •    to reduce muscle tension

HOW?

       •   3 to 5 minutes jogging - to increase body temperature

       •   7 to 10 minutes dynamic stretching exercises

       •   Incorporate dynamic exercises into your warm up program that are
           appropriate to the movements you would experience in your sport/event.

       •   Eg. For Basketball/Netball ensure adequate time is spent on

                    • Fingers

                    • Wrist

                    • Shoulders

                    • Neck

                    • Back

                    • Hips

                    • Knees

                    • Ankles



           ENTIRE WARM UP SESSION SHOULD TAKE 10-15 MINUTES.
Cool Down - Stretching (Static)

WHY?

  •    to increase flexibility and freedom of movement

  •    to reduce muscle tension

  •    to help remove muscle waste products

  •    to reduce muscle soreness and stiffness

  •    to enable you to compete again at the same level within a short period of
       time



HOW?

  •    select the major muscle groups used in your sport and stretch them through
       their full range of movement

  •    hold each stretch for 3 deep breathes (10-20sec) - DO NOT BOUNCE

  •    repeat each stretch 2-3 times

  •    stretch gently and slowly

  •    stretch to the point of tension (Discomfort) - NEVER PAIN

  •    select the major muscle groups used in your sport and stretch them through
       their full range of movement



  ENTIRE STRETCHING SESSION SHOULD TAKE 15-20 MINUTES.
  To increase or maintain flexibility and muscle suppleness, a 20 min stretching
  session 2-3 times per week is recommended. This can be performed separate to
  your sporting activity
Examples of Static Stretches
Examples of Advanced Static Stretches

Piraformis Stretch                         Quadriceps Stretch




 Hip Stretch (top view)                  Hip Stretch (bottom view)




 Iliotibial Band Stretch (Side View)       Iliotibial Band Stretch (Front View)




The manual has been compiled for educational purposes only. Duncan Kirk and Duncan
Kirk Natural Therapies accept no responsibility for any injury that may occur from
persons attempting to copy any exercise detailed in this manual.
         Duncan Kirk Natural Therapies
            Warm ups and Cool Downs
           “The Importance of Stretching”
Notes:

				
DOCUMENT INFO
Shared By:
Categories:
Tags: Warm, Cool, Downs
Stats:
views:19
posted:4/5/2010
language:English
pages:8
Description: Warm ups and Cool Downs