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If you look at the Dynamic Stretches section
it provides you with stretches that can form the basis of any warm
up, with attention having been paid to stretching all the relevant
areas of the body. Below are some more static stretches that you might
like to incorporate into your warm down, along with those in the
other static stretches sections, if you feel you'd like to
concentrate on making sure a particular part of the body is well
loosened off before exercise.
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Remember: Never force a stretch. Go to the point of
tension and hold for the requisite amount of time. For Safety ensure knee and feet alignment
and avoid "locking" elbows or knees straight.
We have animated some of the stretches - they take up to 10 seconds
to go between positions to emphasise the need to hold a stretch.
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Sides of Neck
Stand with feet shoulder width apart. Keeping your body upright tilt your head
to the side whilst keeping the rest of your body stationary, stretching the side of your neck. Hold before returning
to the upright position and repeating on the other side.
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Shoulder Rotations
Stand with feet shoulder width apart. Keeping your body upright roll your shoulders
in an anti-clockwise direction, trying to create as large a circle as possible. Repeat this
five times before changing direction and performing clockwise rotations.
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Pectoral Muscles
Stand with feet shoulder width apart. Keeping your body upright put the palm of
your hand against a wall or other structure, so that it is behind you. Gently
push you shoulder forwards to create the stretch. Repeat this with your other arm.
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Back
With you hands by your side, palms down, lie on your back and lift your feet above your head.
Try to get your feet to touch the ground behind your head, thus stretching your lower and upper back.
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Hamstring
Lie on your back and lift your leg up towards your chest, holding your calf as demonstrated, until you
feel the stretch in your hamstring. It is important that the leg is straight, but that
you don't lock you knee.
This stretch forms a similar purpose to the hamstring stretch detailed with the
warm up stretches. Some say that it is more effective as there is the ability to
put as much stretch into the muscle as you like and also none of the other muscles in
the area are tensed due the weight bearing during the exercise. |
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