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Release:
June 20, 2005
Donation Drive
'07
Proceeds
go to support the Georgia Sports Foundation and its affiliates.
You can make a difference!
Add
Stretching to Your Program to Help Prevent Injury
Before &
primarily after participating in any exercise everyone should add
stretching to their workout program. Stretching will help prevent
injuries and reduce soreness after exercise. Listed below are the
important elements of your stretching program.
The
Warm Up
An effective warm up has a number of very important key elements. These
elements, or parts, should all be working together to minimize the
likelihood of injury from physical activity. Warming up prior to any
physical activity does a number of beneficial things, but primarily its
main purpose is to prepare the body and mind for more strenuous
activity. One of the ways it achieves this is by helping to increase the
body’s core temperature, while also increasing the body’s muscle
temperature. By increasing muscle temperature you're helping to make the
muscles loose, supple and pliable. An effective warm up also has the
effect of increasing both your heart rate and your respiratory rate.
This increases blood flow, which in turn increases the delivery of
oxygen and nutrients to the working muscles. All this helps to prepare
the muscles, tendons and joints for more strenuous activity.
General warm up
The general warm up should consist of a light physical activity. Both
the intensity and duration of the general warm up (or how hard and how
long), should be governed by the fitness level of the participating
athlete. Although a correct general warm up for the average person
should take about five to ten minutes and result in a light sweat. The
aim of the general warm up is simply to elevate the heart rate and
respiratory rate. This, in turn, increases the blood flow and helps with
the transportation of oxygen and nutrients to the working muscles. This
also helps to increase the muscle temperature, allowing for a more
effective static stretch which comes after the warm-up.
Static stretching
Static stretching is a very safe and effective form of basic stretching.
There is a limited threat of injury and it is extremely beneficial for
overall flexibility. Static stretching should include all the major
muscle groups, and this entire part should last for about five to ten
minutes. Static stretching is performed by placing the body into a
position whereby the muscle or group of muscles to be stretched is under
tension. Both the opposing muscle group (the muscles behind or in front
of the stretched muscle), and the muscles to be stretched are relaxed.
Then slowly the body is moved to increase the tension of the muscle, or
group of muscles to be stretched. At this point the position is held for
20-30 seconds or maintained to allow the muscles and tendons to
lengthen.
Static stretching helps to lengthen both the muscles and tendons which
in turn allow your limbs a greater range of movement. This is very
important in the prevention of muscle and tendon injuries.
Action Item: If you have trouble finding time to stretch, go for a
10 minute walk, and when you get home sit down and stretch on the living
room floor as you watch your favorite TV show.
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WWW.LIGHTENUPGEORGIA.ORG
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Remember:
June
24, 2005:
Remember to turn in your teams weekly activity report.
July
8-17, 2005: Georgia
Games Championships
August
6, 2005: Run For Life
(Road Race)
September
12, 2005: Bandy &
Bailey Golf Jam
WWW.GEORGIAGAMES.ORG
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