stretching refers to a type of flexibility aimed at increasing the
functional movement of the muscles. It relates to the distance you
can actively move your limbs and stretch your muscles during a movement.
active stretching routine increases your flexibility by developing
your nervous system to allow greater degrees of movement. This routine
on it's own can often clear up many aches, pains and stiffness.
Done first thing in the morning it can greatly increase your energy
and desire to be active throughout the day.
routine below includes a few basic exercises used as part of a full
body routine that effectively prepares the body for the day or any
training sessions / games. Do not perform any of these exercises
if you have any undue pain or if it hurts to do the exercise.
10-15 movements per exercise and ensure they are comfortably controlled
to the point of a gentle stretch.
standing hold the whole body completely still.
rotate the arms backwards at varying angles at a controlled speed.
and extend arm movements.
the whole body still
extend your arms backwards past your body and clap the hands together.
sitting or standing ensure the hips are held rigid and facing
to the right then left.
this slowly and under control, do not allow the hips to move from
sitting or standing ensure the body is held rigid.
to the left then bend the opposite way to the right.
with feet shoulder width apart
your leg up and simultaneously twist your foot inwards and repeat
for desired number of reps
in a lunge position.
your body straight downwards until you feel a gentle stretch in
the front of the trailing leg.
to start position and repeat for desired repetitions.