GET TO GRIPS WITH STRETCHING & SELF-MASSAGE

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1 GET TO GRIPS WITH STRETCHING & SELF-

2 Dynamic stretches The following stretches should be performed prior to exercising or during rest periods between sets to help increases core temperature and muscle temperature. Stretching will also help to elongate the muscles, stimulate the nervous system and help decrease the chance of injury. Each dynamic stretch should be completed for repetitions (on both sides if applicable). LUNGE WITH OVERHEAD DRIVER ALTERNATING LEGS SINGLE ARM SWINGS ON ALL FOURS ON EACH SIDE OVERHEAD SQUATS

3 Dynamic stretches The following stretches should be performed prior to exercising or during rest periods between sets to help increases core temperature and muscle temperature. Stretching will also help to elongate the muscles, stimulate the nervous system and help decrease the chance of injury. Each dynamic stretch should be completed for repetitions (on both sides if applicable). CROSS BODY LEG SWINGS ON EACH SIDE CROSS BODY STEP OVER AND SINGLE ARM DRIVER ON EACH SIDE

4 Self-Massage The following self-massage exercises can be completed either before training, after you have finished your workout or on days where you are not training. This will help to remove trigger points (trigger points are stuck areas of muscle and fascia that can impair performance and create pain). By rolling the area it allows you to break down these adhesions, increase blood flow and hydration of the muscles. By completing self-massage, you can therefore decrease pain, allowing for a better quality of training/movement/life. It will also help with freeing up back, knee and shoulder pain, and can also be used as prehab preventing future injury risk. CALVES SPANS QUADS LEG BENDS GLUTE ZONE 1 SPANS

5 Self-Massage The following self-massage exercises can be completed either before training, after you have finished your workout or on days where you are not training. This will help to remove trigger points (trigger points are stuck areas of muscle and fascia that can impair performance and create pain). By rolling the area it allows you to break down these adhesions, increase blood flow and hydration of the muscles. By completing self-massage, you can therefore decrease pain, allowing for a better quality of training/movement/life. It will also help with freeing up back, knee and shoulder pain, and can also be used as prehab preventing future injury risk. PECS ZONE 1 ARM SWEEPS LATS ARM SWEEPS

6 Static Stretches Static stretches should be completed at the end the workout. These stretches can help to improve flexibility, decrease stress, reduce imbalances, increase range of movement and decrease DOMs. Static stretching is relaxing and reduces stress.it also increases flexibility making daily tasks such as picking things up, getting out of car etc. easier. Stretches can also reduce aching so you can train more frequently and can decrease injury risk so you can train all year round! HIP FLEXOR BOTH SIDES HAMSTRING BOTH SIDES CALF BOTH SIDES

7 Static Stretches Static stretches should be completed at the end the workout. These stretches can help to improve flexibility, decrease stress, reduce imbalances, increase range of movement and decrease DOMs. Static stretching is relaxing and reduces stress.it also increases flexibility making daily tasks such as picking things up, getting out of car etc. easier. Stretches can also reduce aching so you can train more frequently and can decrease injury risk so you can train all year round! CHEST ONCE UPPER BACK ONCE Other options PNF PT Power Plate (and massage) Yoga/Pilates/NOVA

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