Before doing any exercise, whether it be running, circuit training, football or whatever you chose, it is vital that beforehand you go through a thorough and effective warm up routine and that afterwards you effectively cool down.
We have touched on warming up here, with the aim being that your body; mainly your muscles, and your mind are prepared for the work they are about to do.
If you don’t warm up before exercise then you are highly likely Read More…
Introduction
Warming-up is typically defined as a mild, preparatory activity performed before participating in a sport or exercise.
It is characterized by a gradual increase in intensity Read More…
A sport for some, but a passion for the most, running has come of age as one of the most favorite sporting activities.
However, even if you see yourself as the all-cautious athlete, taking every possible Read More…
Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
Stretches courtesy of Cole’s therapy and injury clinic
Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.
Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.
A muscle strain or ‘pulled’ muscle happens when you tear some of the hundreds of thousands of muscle fibres that make up a muscle. If you’ve only torn a few then you might not feel much pain and perhaps just a bit of localised stiffness. If you do some serious damage then you might notice a gap or indent in the muscle, bruising around or below the pain site, and have trouble using that muscle. A grade 3 muscle strain is Read More…
Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.