Sai Institute of Sports Injury & Arthroscopy - Anterior Cruciate Ligament, Posterior Cruciate Ligament, Ligament Reconstruction, Meniscal Tear, Meniscal Repair, Cartilage Repair, Cartilage Surgery, Chondrocyte Implantation, Shoulder Dislocation, Shoulder Instability, Frozen Shoulder, Stiff Shoulder, Slap Lesion, Patellar Instability, Chondromalacia Patella

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.

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