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Sai Institute of Sports Injury



Stretch all the major muscle groups used when playing sport. Choose ´dynamic´ or ´static´ methods

Dynamic stretching involves stretching movements performed at gradually increased speed.

Static stretching involves placing a muscle in its most lengthened position and holding for at least 30 seconds.

The keys to Effective Static Stretching

  • Do some light aerobic exercise before starting stretching
  • Breathe normally
  • Apply each stretch slowly − take it to where tension can be felt, but     not pain
  • Hold each stretch for at least 30 seconds
  • Don’t bounce up and down while stretching
  • Stretch all major muscles, especially those that will have a large      demand placed on them