Yudu - sportEX medicine - 1999-2010

PATIENT ADVICE Warm up for activity

If you participate in sport for health reasons, weight control or general enjoyment it is important that you warm up before exercise to prepare the muscles and body for work.

Warm up The first aim is to increase your core body temperature which will increase the flexibility of your muscles.

The second aim is to increase the heart and breathing rates and therefore the supply of oxygen to the muscles. A warm up should involve a 5-10 minute period of activity such as brisk walking, slow jogging or swimming a few gentle laps.

Your core body temperature should have now risen and you should feel hot and sweaty!

You now need to stretch out

appropriate muscle groups. Remember to repeat the stretches on both legs.

1) QUADRICEPS (the muscles at the front of the thigh) This exercise can be done either lying (see diagram) or standing. If you choose to stand then maintain a good posture, pull one foot towards your buttocks, ensuring the knee of the supporting leg is slightly bent or ‘soft’ and not locked straight. Tuck bottom in and maintain this position while squeezing heel to buttock.

2) HAMSTRINGS (the muscles at the back of the thigh) Lying on your back, bring the knee towards your chest and place hands round lower thigh. Straighten leg gently until you can feel a stretch in the back of your leg. Ensure your back is flat to the floor.

3) HIP FLEXORS (the muscles at the front of the groin) Squat down with the right leg forwards and the knee at a right angle and the foot fixed to the floor. Place the left leg as far back as possible from the right foot. If necessary support yourself by placing both hands either side of your left foot. Lower your groin towards the floor, feeling the stretch at the front of the groin.

4) ADDUCTORS (the inner thigh muscles) Sit upright with a good posture. Place the soles of your feet together. Allow knees to fall outwards. Push knees further apart with elbows to increase the stretch.

Stretching/flexibility ● Hold each stretch for between 15-60 seconds and repeat 3-5

times on both legs ● It is very important to maintain a good posture while carrying out every stretch ● Concentrate on breathing slowly and deeply, particularly concentrating on exhaling as this may help increase the relax- ation of the muscle ● Make sure the stretches are preceded by an active warm-up as outlined above as the tissues will be more flexible ● The following leaflet includes stretches for all the main muscle groups of the lower limb. However it may be beneficial to include additional stretches for the upper limb and for specific activities or sports - a therapist or coach or trainer will be able to advise you on these stretches ● Remember to change legs on all the stretches ● Each stretch should be comfortable and not cause any pain

5) GLUTEALS (the buttocks) Lying on back with left knee bent. Raise your right leg with knee bent to a right angle with foot resting on left thigh. Allow the right knee to drop out. Progress by placing your hands around back of left thigh and pulling it towards your chest feeling the stretch around the right hip.

6) GASTROCNEMIUS (calf muscle) Stand facing a wall resting both palms against it. Extend your left leg straight out behind you and bend the front right leg. Keep the heel of your back leg down and lean forwards to feel a stretch in the calf area.

7) SOLEUS (calf muscle)

Take the same position as in exercise 6 but this time bend the back leg slightly. This will change the emphasis of the stretch to the other muscle which makes up the calf muscle area. Again you should feel a stretch in the back of your calf muscle.

Cool down This should be performed at the end of your sporting activity. Simply repeat the stretches above. Then perform a low intensi- ty exercise for about 5 minutes at a steady pace to allow your heart rate to return to a normal level.

If you are unsure about any of the information included in this leaflet please check with a medical professional, fitness trainer or coach before undertaking the activities.

The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for special- ist medical advice in each individual case. To the extent permissable by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negli- gence) as a consequence, whether directly or indirectly, of the use of any person of the contents of this article.