Active Stretching for Success!!April 18, 2016
With fun-run season approaching us, it is important to remember that warm-ups are just as vital as the activity itself!
As you will know from previous blog entries, I am a firm believer that ‘active’ (or ‘ballistic’) strengthening routines are paramount when warming up for dynamic physical activity, i.e. football, hockey, basketball, golf, running or any land-based sport that demands the body’s muscles undergo quick stretch-shortening cycles.
Active strengthening plays a huge role in injury prevention as it warms up the muscles in order to prevent tendon and muscle belly tears, in turn, resulting in improved performance.
So, how exactly do we go ‘active’ here at Proactive?
Begin with ten minutes of mild cardio exercise, gradually increasing the intensity as you go. Follow with two sets of 10-15 repetitions of the six ‘active’ stretches detailed below. The first set should be carried out at a slow constant pace while the second at a faster pace.
1. Walk Lunge
2. Dead Lift
3. Supine Twist
4. Prone Twist
5. Standing Lateral Leg Swing
6. Walking Over Step
Complete a ‘active’ warm-up with a few ‘static’ stretches, concentrating on any problem areas. ‘Static’ stretching should be revisited in full during your post-activity cool-down.
We hope our ‘active’ warm-up has you stretching for success!