Want To Locate The Best Stretching Routine?

Every game, practice or fitness session you need to begin with a well-organised and carefully planned warm-up.

It is best to spend ten to fifteen minutes stretching prior to commencing more strenuous training.

Warm Up Stretches

A good warm up and stretching routine minimises the risk of injury and prepares your body for the harder work to come. As you enhance your flexibility it avoids ligaments, joints and muscles from injury on the big game day.

Neck Stretch

This exercise is designed to stretch the muscles around your neck and shoulders.
1. With your right arm at your side and using your left arm, turn your head towards the top of your left shoulder.
2. Hold this position for about 15 seconds, then release.
Repeat the two steps on the other arm in the opposite direction.
Repeat the stretch 4-5 times alternating your arms.


Shoulder Stretch

This set of stretches focuses on the important muscles in your upper body.
1. Raise your right arm above and behind your head so it is touching the back of your neck.
2. With your left hand touching the right elbow, push the elbow back slightly.
3. Hold the position for about 10 seconds, then release.
4. Repeat this stretch with your other arm.
Repeat the exercise 5-10 times, alternating arms.


Lower Back Stretches

This set of exercises helps to support the abdomen and extend and stretch the back.
1. Lie on your back and slowly pull your tucked knees to your chest.
2. Hold this position for 10 seconds, then release.
3. Straighten out your legs and roll over onto your stomach.
4. Keep your knees and hips on the ground, push up your upper body arching your back.
5. Hold this position for 10 seconds, then release.
Repeat the above sequence 5 times.


Calf Stretch

There are a selection of leg exercises. This exercises and contracts your calf muscles.
1. Position yourself as if you were about to start running a race. Place your left foot about 60cm in front of your right with both feet pointing forwards.
2. Bend your left knee, keep your body upright, shift your body weight forwards onto your left leg.
3. Straighten the right leg, keeping the heel on the ground.
4. Hold the position for 10 seconds, then release.
5. Change to the other leg and repeat the above process.
Repeat the stretches 5 times for each leg.

Other stretches can be added to this routine. A full range of stretches will help you plan the best stretch program for you. Remember to go through the stretches at the end of your fitness session, game or training period.