CARING FOR ATHLETES
PROPER AND SAFE EXERCISES
FLEXIBILITY WHY:s
To maintain the muscle tendons, ligaments, and joint capsule at their optimal functional length. INFLEXIBILITY may predispose one to muscle strains, ligamentous sprains or tears as well as abnormal joint motion and degeneration.
Overstretching of a muscle group, ligament or joint capsule may lead to muscular weakness, joint laxity, and instability.
WHAT IS BEING STRETCHED:
Muscle belly and tendons
Ligaments
Joint capsule
HOW TO STRETCH:
Slowly move to a position of gentle pulling in the muscle.
Hold this position, “Do Not Bounce”, until the gentle pulling decreases.
Progress further into this position until a gentle pull is again felt.
Repeat the sequence, also contract the opposing muscle group for greater relaxation.
Form and the feeling of the pull in the muscle, rather than in the joint assures stretching and minimal overstretching.
Order: Stretching in a sequence of neck, upper back, chest lower back and trunk, arms, and legs permits optimum stretch of all muscle groups.
FLEXIBILITY WHEN:
Do not stretch a cold muscle.
After warming up prior to exercise.
Again, after exercise when the MUSCLE IS WARM, can be used as an appropriate cool-down activity.
ACTIVITIES FOR WARM-UP:
jogging in place.
Jumping jacks.
Jumping rope.
Walking.
Warm shower/hot tub.
Warm-up should last 3-5 minutes to increase core body temperature. Sweating is a good indicator of when the core body temperature is adequately raised to achieve a proper warm-up.