Stretching

Health benefits :

-stretch and exercise different parts of your body, improve the mobility of joints and relax your muscles

-can be taken as warm-up before exercise and subsequent cool-down after exercise as it will help relax tense muscles,

improve the mobility of joints, relax the mind and reduce the stiffness of muscles

-increase physical strength and enhance performance during exercise

-reduce the risk of sustaining injuries during exercise

Types of exercise :

Stretching exercises for different parts of the body

Guidelines :

-avoid making jerky movements or doing ballistic stretching

-maintain smooth breathing. Repeat each movement for 1-2 times, and sustain the posture for 10-30 seconds for eachmovement. The stretching muscles should be kept relaxed whereas the part of body being stretched should tense upslightly

伸展運動

效能：

• 可為身體不同部位進行伸展運動，活動關節，舒展筋骨

• 可作為運動前的熱身及運動後的紓緩，能夠放鬆緊張的肌肉，改善關節活動，鬆弛神經，減低肌肉僵硬

• 增強運動能力及表現

• 減低運動受傷的機會

種類：

身體不同部位的伸展運動

指引：

• 避免進行抽動或彈振的動作

• 保持呼吸暢順，每個動作做1-2次，每次停留10-30秒，伸展中的肌肉應保持放鬆，而伸展部位要有輕微拉緊的感覺

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