TYPES OF

WARM-UP
EXERCISES
 STRETCHING
 Stretching increases your range of motion and
flexibility by making your soft tissues, such as
muscles and ligaments, longer by decreasing
stiffness. It can also help improve your performance
in your sport, help with soreness after exercise and
lower your chance of injury.
There are two main types of stretches: static stretches and dynamic
stretches.
 STATIC STRETCHES are those in which you stand, sit or lie still
and hold a single position for period of time, up to about 45 seconds.
 Dynamic stretches are controlled movements that prepare your
muscles, ligaments and other soft tissues for performance and safety.
Dynamic stretches should be used as part of your warm-up routine
before any athletic event, whether competitive or not. A complete athletic
warm-up should incorporate about 5 to 10 minutes of low- to moderate-
intensity swimming, jogging or cycling, followed by dynamic stretching.
Here are some types of dynamic stretching.
 HERE ARE
SOME TYPES OF
DYNAMIC
STRETCHING:
 TORSO TWIST
 Stand with your feet facing forward, as wide as
your shoulders, and your arms by your side
with a 90-degree bend in your elbows. Keep
your feet in the same position and in a
controlled manner, twist your torso from one
side to the other. Be sure to move through your
trunk and do not force the movement.
TORSO TWIST
 LEG SWING
 Stand on one leg and in a slow, controlled motion swing
the other leg in front of you and behind you through the
full range of motion. Make sure to engage your
abdominal muscles to prevent your back from arching.
This stretch helps prepare the hamstrings and hip
flexors for running.
LEG SWING
 POSTERIOR CAPSULE
STRETCH
 Relax your shoulders, bring one arm across your
body and hold it with the other arm just above the
elbow, pulling gently toward your body. This stretch
is for the back of the shoulder and is particularly
beneficial for all athletes of throwing sports such as
football, baseball and basketball.
POSTERIOR CAPSULE
STRETCH
 FITT
PRINCIPLE
 The FITT principle is an acronym that
represents, Frequency, Intensity, Time, and
Type. It can be prescribed to people to
improve health, similar to pharmacologic
intervention. You can easily remember the
basic principles of exercise using the so-
called FITT factors.
F – frequency (how often)
 I - Intensity (how hard)
 T – time (period of time)
 T – type (what type)
 SUPINATION AND
PRONATION
 Supination and pronation are terms used to describe the up or
down orientation of your hand, arm, or foot. When your palm or
forearm faces up, it’s supinated. When your palm or forearm
faces down, it’s pronated.

When supination and pronation refer to your feet, it’s a little
more complicated. Both terms involve your gait and how your
weight is distributed as you walk or run.
 SUPINATION
• Supination means that when you walk,
your weight tends to be more on the
outside of your foot.
• Pronation
means that when you
walk, your weight tends to be
more on the inside of your foot.
 PLANTAR FLEXION refers to the movement of the
foot in a downward motion away from the body. This
movement is crucial in many actions including the
everyday action of walking. Conditions such as
rheumatoid arthritis and osteoarthritis can reduce
plantar flexion and make walking more difficult.
 Plantar flexion is the movement that allows you to
press the gas pedal of your car. It also allows ballet
dancers to stand on their toes
 DORSIFLEXION is the action of raising the
foot upwards towards the shin. It means the
flexion of the foot in the dorsal, or upward,
direction.

People use dorsiflexion when they walk. During

the middle stages of weight bearing and just
before pushing off the ground, the foot will reach
its end range of dorsiflexion.
 EXTENSION refers to a movement that
increases the angle between two body parts.
Extension at the elbow is increasing the angle
between the ulna and the humerus. Extension
of the knee straightens the lower limb.
 hyperextension is an extreme version of an
extension.
 HYPEREXTENSION is an excessive joint
movement in which the angle formed by the bones
of a particular joint is opened, or straightened,
beyond its normal, healthy, range of motion. Such
a movement may potentially make that particular
joint unstable, and, in turn, increase the risk and
likelihood for dislocation or other potential injuries
of the joint.
 MEDIAL ROTATION is a rotational movement
towards the midline. It is sometimes referred to
as internal rotation. To understand this, we have
two scenarios to imagine. Firstly, with a straight
leg, rotate it to point the toes inward. This is
medial rotation of the hip. Secondly, imagine you
are carrying a tea tray in front of you, with elbow
at 90 degrees. Now rotate the arm, bringing your
hand towards your opposite hip (elbow still at 90
degrees). This is internal rotation of the shoulder.
 LATERAL ROTATION is a rotating
movement away from the midline. This
is in the opposite direction to the
movements described above.
 Abduction is a movement away from the
midline – just as abducting someone is to take
them away.
For example, abduction of the shoulder raises
the arms out to the sides of the body.
 ADDUCTION is a movement towards
the midline. Adduction of the hip
squeezes the legs together.
 Infingers and toes, the midline used is
not the midline of the body, but of the
hand and foot respectively. Therefore,
abducting the fingers spreads them out.
 ELEVATION refers to movement in
a superior direction (e.g. shoulder
shrug),
 DEPRESSION refers to movement
in an inferior direction.
 OPPOSITION brings the thumb and
little finger together.
 REPOSITION is a movement that
moves the thumb and the little finger
away from each other, effectively
reversing opposition.