- Walk or lightly run for three to five minutes to slightly loosen and prepare muscles for direct stretching.
- Hold each stretch for two to ten seconds.
- Repeat each stretch two to ten times or as many times as needed until muscles feel loose and ready to play.
- The shorter the stretch is held, the more repetitions should be made. The longer a stretch is held, the fewer repetitions should be made. For example, a stretch held for two seconds should be repeated ten times or a stretch held for ten seconds should be repeated two times.
- Mild discomfort means the muscles are being stretched.
Stretching the Back:
- Lying flat on your back with your arms spread wide so the body looks like a âTâ, touch your right ankle to your left hand.
- Ling flat on your back with your arms spread wide so the body looks like a âTâ, touch your left ankle to your right hand.
- While sitting, keep your left leg straight and flat on the ground. Cross your right leg over the left with your right foot touching the outer part of your left thigh. Twist your body so that your left elbow pushes against your right knee and face backwards.
- While sitting, keep your right leg straight and flat on the ground. Cross your left leg over your right with your left foot touching the outer part of your right thigh. Twist your body so that your right elbow pushes against your left knee and face backwards.
- Lie flat on your back, lift your lower body off the ground with your legs in the air towards your head and your hands holding your waist.
