Many people love playing sports and being active outside; however, as people get older, one thing that is lacking is the stretching beforehand. As children playing Little League and Pewee Football, stretching was overlooked because of how flexible kids are. However, as the age grows so does the body and the need to stretch before sports. Stretches do not only have to be beforehand but after the fact as well.
A warm-up session elevates the heart rate and increases the blood circulation to the muscles, which saturates the muscles with oxygen. The after stretching, or cool down, redistributes the blood flow, causing the metabolic rate to decrease.
When stretching, people want to start from the top and go down to the bottom. The first stretch can be the arm cross in front of the chest. While standing, bring your arm across your chest with the palms up. Keep your arms straight, grasp your upper arm above the elbow with your left hand and slowly pull in towards and across your chest. Hold for 10-20 seconds then repeat.
Next can be the forward lung stretch. While standing, take a long step forward until your right knee is directly over your right foot, keeping your back leg straight, your forward foot on the floor, and your hands on the front thigh. Lower your hips slowly forward and down. The heel of your back foot may or may not be on the floor, depending on your flexibility; hold the stretch for 10-20 seconds.
One of the most pulled muscles for both men and women while running is the groin muscle. One of the best stretches for this is the butterfly stretch. While seated on the floor, bend your legs so that the soles of your shoes touch. Your legs should be relaxed, and knees should be flat on the floor. Lean forward from the waist with a straight back. Bring your head as close to your feet as possible and hold for 10-20 seconds.
The fourth stretch is the modified hurdler’s stretch. While seated, put your right leg straight in front of your body. Bend your left leg and bring the sole of your left shoe facing the inside of your straight leg. Lean forward from the waist and grasp your toes while moving your chest as close to your straightened leg as possible; hold for 10-20 seconds and repeat.
The final stretch is the supine knee flex stretch. Lie on your back with your legs straight. Bring your right knee towards your chest placing both hands below the knee while continually pulling the knee towards your chest; hold for 10-20 seconds and repeat.
Even with these stretches, the most important thing for athletic performance is rest and nutrition. The proper rest and sleep are necessary for reaching maximum performance and maintaining focus while engaged in physical training. Nutrition and an adequate intake of water are necessary for optimal performance in any psychical activity.
