- Always warm up before stretching. Warming up gives your body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, which warms the muscles and lubricates the joints
- Do not bounce or bob when you stretch — not only is this not effective, but you could injure yourself.
- Take each stretch slow to the point where tension can be felt, but not pain.
- Never stretch torn or injured muscles unless you have consulted with your doctor.
- Hold each stretch for 20 to 30 seconds.
Always complete each stretch for both sides of your body, when applicable.
- Always cool down and relax after a stretching routine. By cooling down, you can help prevent injuries and muscle soreness from your workout.
There are many things an athlete can do after exercise to aid in their recovery. This page provides tips on how to, and why you should perform a cool down.
Why Cool Down?
- Helps body recover from exercise
- Aids the heart rate to return to pre-exercise levels
- Prevents venous pooling of blood post exercise
- Helps to decrease the build up of waste products in the muscle after exercise
- May aid in the prevention of post exercise muscle soreness
- 5-15 minutes of light running
- 5-10 minutes static stretcingh without the dynamic stretches
- Again target the main muscle groups
- Make sure you re-hydrate after the game.