Warm Up Stretch Techniques
When done properly, stretching can do more than just increase flexibility.
Warming Up Stretching is not warming up! It is, however, a very important part of warming up. Warming up is quite literally the process of "warming up" (i.e., raising your core body temperature).
Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities.
General Warm-Up The general warm-up is divided into two parts:
Joint Rotations The general warm-up should begin with joint-rotations, starting either from your toes and working your way up, or from your fingers and working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid. Such lubrication permits your joints to function more easily when called upon to participate in your athletic activity. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. You should rotate the following (in the order given, or in the reverse order): This is just a simple rotation and each movement should last around 10-15 seconds.
Neck Flexion: 70-90 degrees
Touch sternum with chin.
Extension: 55 degrees
Try to point up with chin.
Lateral bending: 35 degrees
Bring ear close to shoulder.
Rotation: 70 degrees left & right
Turn head to the left, then right.
Back Flexion: 75 degrees
Bend forward at the waist.
Extension: 30 degrees
Bend backward.
Lateral bending: 35 degrees
Bend to the side.
Shoulder Abduction: 180 degrees
Bring arm up sideways.
Adduction: 45 degrees
Bring arm toward the midline of the body.
Horizontal extension: 45 degrees
Swing arm horizontally backward.
Horizontal flexion: 130 degrees
Swing arm horizontally forward.
Vertical extension: 60 degrees
Raise arm straight backward.
Vertical flexion: 180 degrees
Raise arm straight forward.
Elbow Flexion: 150 degrees
Bring lower arm to the biceps
Extension: 180 degrees
Straighten out lower arm.
Supination: 90 degrees
Turn lower arm so palm of hand faces up.
Pronation: 90 degrees
Turn lower arm so palm faces down.
Wrist Flexion: 80-90 degrees
Bend wrist so palm nears lower arm.
Extension: 70 degrees
Bend wrist in opposite direction.
Radial deviation: 20 degrees
Bend wrist so thumb nears radius.
Ulnar deviation: 30-50 degrees
Bend wrist so pinky finger nears ulna.
Hip Flexion: 110-130 degrees
Flex knee and bring thigh close to abdomen.
Extension: 30 degrees
Move thigh backward without moving the pelvis.
Abduction: 45-50 degrees
Swing thigh away from midline.
Adduction: 20-30 degrees
Bring thigh toward and across midline.
Internal rotation: 40 degrees
Flex knee and swing lower leg away from midline.
External rotation: 45 degrees
Flex knee and swing lower leg toward midline.
Knee Flexion: 130 degrees
Touch calf to hamstring.
Extension: 15 degrees
Straighten out knee as much as possible.
Internal rotation: 10 degrees
Twist lower leg toward midline.
Ankle Flexion: 45 degrees
Bend ankle so toes point up.
Extension: 20 degrees
Bend ankle so toes point down.
Pronation: 30 degrees
Turn foot so the sole faces out.
Supination: 20 degrees
Turn foot so the sole faces in.
Aerobic Activity After you have performed the joint rotations, you should engage in at least five minutes of aerobic activity such as jogging in place, jumping jacks, count downs(the students will know what these are), line jumps or any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping). The purpose of this is to raise your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility and reduces the likelihood of injury.
Warm-Up Stretching The stretching phase of your warmup should consist of two parts:
Static Warm-Up Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you should engage in some slow, relaxed, static stretching. You should start with your back, followed by your upper body and lower body, stretching your muscles in the following order
Breathing During Stretching Proper breathing control is important for a successful stretch. Proper breathing helps to relax the body, increases blood flow throughout the body, and helps to mechanically remove lactic acid and other by-products of exercise.
You should be taking slow, relaxed breaths when you stretch, trying to exhale as the muscle is stretching.
The proper way to breathe is to inhale slowly through the nose, expanding the abdomen (not the chest); hold the breath a moment; then exhale slowly through the nose or mouth.
When done properly, stretching can do more than just increase flexibility.
- enhanced physical fitness
- enhanced ability to learn and perform skilled movements
- increased mental and physical relaxation
- enhanced development of body awareness
- reduced risk of injury to joints, muscles, and tendons
- reduced muscular soreness
- reduced muscular tension
- reduced severity of painful menstruation in females
Warming Up Stretching is not warming up! It is, however, a very important part of warming up. Warming up is quite literally the process of "warming up" (i.e., raising your core body temperature).
- general warm-up
- stretching
Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities.
General Warm-Up The general warm-up is divided into two parts:
- joint rotations
- aerobic activity
Joint Rotations The general warm-up should begin with joint-rotations, starting either from your toes and working your way up, or from your fingers and working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid. Such lubrication permits your joints to function more easily when called upon to participate in your athletic activity. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. You should rotate the following (in the order given, or in the reverse order): This is just a simple rotation and each movement should last around 10-15 seconds.
- fingers and knuckles
- wrists
- elbows
- shoulders
- neck
- trunk/waist
- hips
- legs
- knees
- ankles
- toes
Neck Flexion: 70-90 degrees
Touch sternum with chin.
Extension: 55 degrees
Try to point up with chin.
Lateral bending: 35 degrees
Bring ear close to shoulder.
Rotation: 70 degrees left & right
Turn head to the left, then right.
Back Flexion: 75 degrees
Bend forward at the waist.
Extension: 30 degrees
Bend backward.
Lateral bending: 35 degrees
Bend to the side.
Shoulder Abduction: 180 degrees
Bring arm up sideways.
Adduction: 45 degrees
Bring arm toward the midline of the body.
Horizontal extension: 45 degrees
Swing arm horizontally backward.
Horizontal flexion: 130 degrees
Swing arm horizontally forward.
Vertical extension: 60 degrees
Raise arm straight backward.
Vertical flexion: 180 degrees
Raise arm straight forward.
Elbow Flexion: 150 degrees
Bring lower arm to the biceps
Extension: 180 degrees
Straighten out lower arm.
Supination: 90 degrees
Turn lower arm so palm of hand faces up.
Pronation: 90 degrees
Turn lower arm so palm faces down.
Wrist Flexion: 80-90 degrees
Bend wrist so palm nears lower arm.
Extension: 70 degrees
Bend wrist in opposite direction.
Radial deviation: 20 degrees
Bend wrist so thumb nears radius.
Ulnar deviation: 30-50 degrees
Bend wrist so pinky finger nears ulna.
Hip Flexion: 110-130 degrees
Flex knee and bring thigh close to abdomen.
Extension: 30 degrees
Move thigh backward without moving the pelvis.
Abduction: 45-50 degrees
Swing thigh away from midline.
Adduction: 20-30 degrees
Bring thigh toward and across midline.
Internal rotation: 40 degrees
Flex knee and swing lower leg away from midline.
External rotation: 45 degrees
Flex knee and swing lower leg toward midline.
Knee Flexion: 130 degrees
Touch calf to hamstring.
Extension: 15 degrees
Straighten out knee as much as possible.
Internal rotation: 10 degrees
Twist lower leg toward midline.
Ankle Flexion: 45 degrees
Bend ankle so toes point up.
Extension: 20 degrees
Bend ankle so toes point down.
Pronation: 30 degrees
Turn foot so the sole faces out.
Supination: 20 degrees
Turn foot so the sole faces in.
Aerobic Activity After you have performed the joint rotations, you should engage in at least five minutes of aerobic activity such as jogging in place, jumping jacks, count downs(the students will know what these are), line jumps or any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping). The purpose of this is to raise your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility and reduces the likelihood of injury.
Warm-Up Stretching The stretching phase of your warmup should consist of two parts:
- static stretching
- dynamic stretching
Static Warm-Up Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you should engage in some slow, relaxed, static stretching. You should start with your back, followed by your upper body and lower body, stretching your muscles in the following order
- back
- sides (external obliques)
- neck
- triceps
- quadriceps
- calves
- hamstrings
Breathing During Stretching Proper breathing control is important for a successful stretch. Proper breathing helps to relax the body, increases blood flow throughout the body, and helps to mechanically remove lactic acid and other by-products of exercise.
You should be taking slow, relaxed breaths when you stretch, trying to exhale as the muscle is stretching.
The proper way to breathe is to inhale slowly through the nose, expanding the abdomen (not the chest); hold the breath a moment; then exhale slowly through the nose or mouth.