Whatever your level of participation, from elite to recreational sport, formal or informal physical activity programmes or just occasional leisure activities, you should gain advice to enable you to participate safely. The main aim is a thorough warm-up and stretch to prepare the cardio-vascular system (eg. heart and blood vessels supplying the muscles), the musculo-skeletal system (eg. muscles, ligaments), and the nervous system, for physical activity.

Warming up and stretching makes the muscles more flexible and there is a growing collection of research which suggests there is a relationship between muscle tightness and an increased risk of muscle strains (although this is still debated between some scientists). The increase in body temperature as a result of a warm up also encourages a more efficient use of oxygen by the body as well as an increase in the sensitivity of nerves carrying messages to the active muscles. Finally the warm up also helps the heart increase its output meaning that more fuel products can be delivered to the muscles along with more waste products being able to be removed.

Warm up

• Should involve a 5-10 minute period of activity such as a brisk walk, slow jogging or swimming a few gentle laps. Your core body temperature should have risen and you may feel hot and sweaty.
• You now need to remember to stretch out appropriate muscles and repeat the stretches on both legs and arms.
• Hold each stretch for 15-20 seconds and repeat 3-5 times on both legs and arms
  Maintain a good posture while holding the stretch.
• Concentrate on slow, deep breathing particularly exhaling which aids relaxation.
• Make sure stretches are preceded by an active warm up as outlined earlier.
• Each stretch should be comfortable and not cause any pain.

A physiotherapist will be able to advise you on specific stretches or for specific activities or sports.

Anyone requiring a free leaflet about the above information can contact Judith Crawford on 282204.