Tips for physiotherapy stretching and warming up

Many sports use a wide variety of muscle groups.  Try to cover all of your major groups before getting started. Here are some general tips about stretching and warming up:

Stretch each body part in order. Hold stretches for 25 to 30 seconds. Run through this routine three times.

– Briskly walk for five minutes before stretching. Stretching cold muscles may relieve tension but will have very little effect on flexibility.

– Stretch after training. Holding each stretch for 25-30 seconds to help clear waste products from the muscles, improve post-exercise flexibility and stimulate the muscle receptors that promote relaxation.

– Pulse rate. By warming-up you are avoiding any oxygen deficit or pre-training tiredness but don’t take it too easy! You need to be gradually raising your pulse to ensure the warm-up effects are maintained.