Summer Sports!

As the sun shines, more and more of us will spend time outside, whether relaxing, socialising or exercising. Through the sunny season a lot more people take up physical activity or sport in order to get in shape for Summer. Although this is, of course, an excellent idea for health and well being, many people do not warm up before they exercise and in turn can develop a sporting injury. To ensure you get the most out of your Summer activity we thought we would provide you with our top tips for warming up:

1. Start by marching on the spot - Pump your arms up and down to match the rhythm of your steps. Make sure your elbows are bent and your fists soft, not clenched. This exercise helps to loosen the muscles in your arms and legs before stretching. It is recommended to march for at least 2 minutes.

2. Work on the muscles on your legs first. The following stretches are most affective for your calf muscles, your hips, your thighs and your hamstrings. Hold each stretch for 30 seconds on each side:

                       

3. Then move on to your upper body, again holding each stretch for 30 seconds on each side. 

 

4. Finally, end your warm up with a light jog for approximately 2 minutes. If you feel you need a longer warm up, you can also add in the following exercise:

- Heel digs: Place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg. Aim for 60 Heel digs in 60 seconds. 

- Knee Lifts: Stand tall, bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg. Aim for 30 knee lifts in 30 seconds. 

- Knee Bends: Stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat. Aim for 10 repetitions. 

For any further advice please do not hesitate to contact us at admin@qualityforlife.co.uk