Any Good Fitness Session Needs To Start With Stretching Exercises

Every practice, fitness session or game you need to start with a well-organised and carefully planned stretching routine.

It is best to spend ten to fifteen minutes stretching before you commence more strenuous training.

Stretching Routine

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

Neck Stretches

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.


Upper Body 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 strengthen 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.


Leg Stretches

Thigh Stretches

There are a selection of leg exercises. The target of this exercise is to keep your thighs flexible.
1. Stand upright, keeping your back straight.
2. Bending at the knee, extend your right leg up behind you.
3. Grab your right leg near your ankle with your right hand.
4. Slowly pull your right leg back, stretching the front of the thigh.
5. Hold the position for 10 seconds, then release.
6. Repeat the stretch with your left leg.
Repeat this exercise 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.