Welcome

Stretching Works

General

Stretching is crucial for every sport or fitness activity, and too many people neglect this part of their programme. Stretching will not only increase your flexibility and minimise your chances of pulling or tearing muscles, but it will also improve your performance. A flexible muscle reacts and contracts faster, and with more force, than a non-flexible muscle. Flexibility also increases your agility and balance.

Stretching exercises should be performed during/after a short warm-up, and during your cool-down. As an added benefit, stretching is an excellent relaxation technique. Use your stretching time to focus on your sport or programme, visualising success.

We recommend that as far as practicable the athletes combine Stretching during their off-bed time during Warm-ups.
See Warm-Ups

The following is a list of stretching exercises to incorporate into your programme. Hold each stretch for 10 seconds and do not bounce. Breath normally during the stretch.

Neck Rotation

Turn your head to the side, stretching your chin toward your shoulder. Turn head back to centre and repeat to the other side, do not roll you neck around 360 degrees as this could catch a nerve in the neck.

Shoulder Circles

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action. Repeat with the other shoulder.

Arm Circles

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
Lift one arm and reach forward, lift it up and backwards in a continuous circling motion. Keep the back straight at all times. Repeat with the other arm.

Triceps Stretch

Raise one arm straight up, so your upper arm is near your ear. Bend at the elbow and let your hand fall to the back of your neck. With the other arm, reach behind your head and place your hand on top of the bent elbow. Gently pull down and back on the elbow. Repeat with other arm.

Trunk Stretch

Stand with your feet a little more than shoulder width apart. Reach your left arm overhead and bend to the right at the waist. Repeat on opposite side.

Torso Twist

Stand at arm's length from the wall, with the wall at your side. Reach one arm out and place your hand on the wall. Reach the other arm around the body, stretching the hand to the wall. Repeat on opposite side.

Chest Stretch

Stand with your feet shoulder width apart. Clasp your hands behind your back and gently press your arms upward, keeping your arms straight.

Back Stretch

Lie on your back and bring one knee to your chest. Hold the knee with both hands and gently pull in. Alternate knees and repeat.

Hip Roll

Lie on your back and bend your knees, feet flat on the floor. Let your knees fall to the right while reaching both arms across your body to the left. Hold the stretch, then roll the hips over to the left, stretch arms to the right and repeat the stretch.

Lower Back Reach

Sit on the floor with your legs straight out in front of you. Reach forward toward your toes, keeping your chin up and lower back slightly arched. Try not to round the back or tuck the chin in - this decreases the effectiveness of the stretch.

Lateral Hip Stretch

Sit on the floor with both legs straight in front of you. Bend your left leg and place the left foot over the right knee. Place your right hand on the outside of the left knee and gently pull the knee toward your right shoulder, twisting the torso to the left, until you feel the stretch in your left hip. Repeat with opposite side.

Standing Hamstring Reach

Stand with one foot crossed over the other. Bend at the hips, reaching toward the floor and keeping the knees slightly bent. Repeat with the opposite foot crossed in front.

V-Stretch

Sit on the floor with your legs extended to either side so they form a "V". Bend forward, grasp your toes or ankles, and stretch your chest toward the floor. Try to go a little lower each time you perform the stretch.

Leaning Calf Stretch

Stand about 2 1/2 feet from a wall. Place your hands on the wall and lean in, gently pushing your hips forward. Keep your legs straight and heels flat on the floor.

Standing Calf Stretch

Stand with your feet together. Extend one leg in front of you and place the heel on the floor, toes in the air. Keeping the back straight, bend forward at the hips until you feel the stretch in the calf. Repeat with opposite leg.

Quadriceps Stretch

Lie face down and reach back with your right arm to grasp your right ankle. Pull your foot toward your buttocks. Be sure to keep your hips and pelvis on the floor. Repeat with left leg.

Shoulder Stretch

Stand with feet shoulder width apart. Raise one arm overhead and stretch as far as you can without bending the torso. Repeat with opposite arm.

Forearm Stretch

Extend your right arm straight out in front of you, palm downward. With the left hand, grasp the fingers of the right hand and pull back gently, stretching the wrist and forearm. Repeat with the left arm.

Standing Quad Stretch

From a standing position, reach back to grasp your right ankle with your right hand. Pull your foot toward your buttocks. Place your other hand on a wall or chair if you need balance support. Repeat with left leg.

Groin Stretch (Butterfly Stretch)

Sit with tall posture, ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side.
Resting your hands on your lower legs or ankles and ease both knees towards the ground.
You will feel the stretch along the inside of your thighs and groin.

StretchingStretching Guide [Download this as Microsoft Word for Windows® document - 110k bytes]
Stretching is crucial for every sport or fitness activity. This guide provides a series of stretching exercises to incorporate into your programme.