You should start with your back, followed by your upper body and lowerīody, stretching your muscles in the following order (see section Exercise Order): Immediately following your general warm-up, you shouldĮngage in some slow, relaxed, static stretching (see section Static Stretching). Once the general warm-up has been completed, the muscles are warmer and Warm-Up Stretching: (beginning of subsection).Dynamic Warm-Up Stretching: (next subsubsection).Performing static stretches first will help reduce this risk of injury. In overstretching, which damages the muscles (see section Overstretching). It is important that static stretches be performed before anyĭynamic stretches in your warm-up. The stretching phase of your warmup should consist of two parts: Sport-Specific Activity: (next subsection).Increased blood flow in the muscles improves muscle performance andįlexibility and reduces the likelihood of injury. This is to raise your core body temperature and get your blood flowing. ![]() Least five minutes of aerobic activity such as jogging, jumping rope, orĪny other activity that will cause a similar increase in yourĬardiovascular output (i.e., get your blood pumping). Joint Rotations: (previous subsubsection)Īfter you have performed the joint rotations, you should engage in at.Should rotate the following (in the order given, or in the reverse You should perform slow circular movements, both clockwiseĪnd counter-clockwise, until the joint seems to move smoothly. Such lubrication permits your joints toįunction more easily when called upon to participate in your athleticĪctivity. This facilitates joint motion by lubricating the entire The general warm-up should begin with joint-rotations, starting eitherįrom your toes and working your way up, or from your fingers and working General Warm-Up: (beginning of subsection).These two activities should be performed in the order specified above. The general warm-up is divided into two parts: Perform the athletic activity for which you are preparing your body. Likely to cause the stretched muscles to be too tired to properly Isometric stretches do not help achieve these goals because they are The respiratory and cardiovascular systems." Active stretches and Kurz): "an increased awareness, improved coordination, improvedĮlasticity and contractibility of muscles, and a greater efficiency of The goals of the warm-up are (according to Should not be part of your warm-up because they are oftenĬounterproductive. It is important to note that active stretches and isometric stretches Of injury from engaging in athletic activities. Improper warm-up, or no warm-up at all, can greatly increase your risk Properly, it can actually improve performance. Warming up can do more than just loosen stiff muscles when done Your muscles are warm (something which the general warm-up It is not a good idea to attempt to stretch before It is very important that you perform the general warm-up before Should raise your body temperature by one or two degrees Celsius (1.4 toĢ.8 degrees Fahrenheit) and is divided into three phases: "warming up" (i.e., raising your core body temperature). Warming up is quite literally the process of Stretching is not warming up! It is, however, a very important In this chapter, we will try to show you how to avoid these problems,Īnd others, and present some of the most effective methods for realizing Performing exercises in the wrong (or sub-optimal) sequence Some of the mostĬommon mistakes made when stretching are: Hence do not reap some or all of these benefits. Unfortunately, even those who stretch do not always stretch properly and Reduced severity of painful menstruation ( dysmenorrhea) in females Which lubricate connective tissues (see section Connective Tissue) ![]() Increased suppleness due to stimulation of the production of chemicals Reduced risk of injury to joints, muscles, and tendons Alter, benefits of stretchingĮnhanced ability to learn and perform skilled movements When done properly, stretching can do more than just increaseįlexibility. ![]()
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