Warm-ups and contraindicative stretches. Done by: Yellow house of S109 (2010). Stacey, Jonan, Min Suk and Yu Xiang.

1. WARM-UPS
Yellow House:
Stacey, Jonan, Min Suk and Yu Xiang

2. WHAT IS A WARM-UP?
A warm-up prepares the body mentally and physically for a
physical activity. For example, before running or playing an intense
sport, one might slowly jog to warm muscles and increase heart
rate.
It is important that warm ups should be specific to the exercise that
will follow, the type of warmups done should prepare the muscles
to be used and to activate the energy systems that are required for
that particular activity. The risks and benefits of combining
stretching with warming up are mixed and in some cases disputed.

3. BENEFITS
Physical Effects
Release of adrenaline
Increase heart rate
Allows oxygen in the blood to travel at a greater speed
Allows joints to move more efficiently
The dilation in the capillaries enables oxygen in the blood to travel
at a higher volume.

4. A VIDEO ON WARM-UPS

5. HOW TO DO WARM-UPS?

6. HOW TO DO WARM-UPS?
The ones that are done in SST.

7. CONTRAINDICATIVE
STRETCHES

8. CONTRAINDICATIVE
STRETCHES Definition of “contraindicative”
Medicine
(of a condition or circumstance) suggest
or indicate that (a particular technique
or drug) should not be used in the case
in question.

9. CONTRAINDICATIVE
STRETCHES Definition of “contraindicative”
Medicine
Hurdler’s Stretch
(of a condition or circumstance) suggest
or indicate that (a particular technique
Seated Hamstring Stretch with both legs Extended or drug) should not be used in the case
in question.
Quadricep Stretch with Both Knees Flexed
Standing Hamstring
Deep Knee Lunges
Full Head circles
Windmills
Donkey Kicks
Deep Knee Bends

10. CONTRAINDICATIVE
STRETCHES Definition of “contraindicative”
Medicine
Hurdler’s Stretch
(of a condition or circumstance) suggest
or indicate that (a particular technique
Seated Hamstring Stretch with both legs Extended or drug) should not be used in the case
in question.
Quadricep Stretch with Both Knees Flexed
Standing Hamstring
Deep Knee Lunges
Full Head circles
These warm-ups either don’t do a good job
stretching the muscles, or they have potential
Windmills
to do harm.
Donkey Kicks
Deep Knee Bends

11. Common ones
Hurdler’s Stretch Seated Hamstring Stretch

12. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the
backward bent knee and it is simply not necessary.

13. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the
backward bent knee and it is simply not necessary.

14. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the
backward bent knee and it is simply not necessary.

15. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the
backward bent knee and it is simply not necessary.
Substitution: Sitting on the floor, extend the left
leg in front of you. Bend the right leg and place
that foot against the left inner thigh. Lower the
right knee toward the floor as far as possible to
open up the hips.

16. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the
backward bent knee and it is simply not necessary.
Substitution: Sitting on the floor, extend the left
leg in front of you. Bend the right leg and place
that foot against the left inner thigh. Lower the
right knee toward the floor as far as possible to
open up the hips.

17. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly
backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short
and/or tight. Rare occasions like a test, there is less
chance of injury than if used as a regular exercise.
Substitution: Sitting on the floor, extend the left
leg in front of you. Bend the right leg and place
that foot against the left inner thigh. Lower the
right knee toward the floor as far as possible to
open up the hips.

18. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly
backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short
and/or tight. Rare occasions like a test, there is less
chance of injury than if used as a regular exercise.
Substitution: Sitting on the floor, extend the left
leg in front of you. Bend the right leg and place
that foot against the left inner thigh. Lower the
right knee toward the floor as far as possible to
open up the hips.

19. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly
backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short
and/or tight. Rare occasions like a test, there is less
chance of injury than if used as a regular exercise.
Substitution: Sitting on the floor, extend the left
leg in front of you. Bend the right leg and place
that foot against the left inner thigh. Lower the
right knee toward the floor as far as possible to
open up the hips.

20. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly
backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short
and/or tight. Rare occasions like a test, there is less
chance of injury than if used as a regular exercise.
Substitution: Sitting on the floor, extend the left
leg in front of you. Bend the right leg and place Substitution: Perform the modified Hurdler Stretch
that foot against the left inner thigh. Lower the with one leg bent in front of the body and the foot
right knee toward the floor as far as possible to toward the inner thigh of the leg you are
open up the hips. stretching.

21. Common ones
Hurdler’s Stretch Seated Hamstring Stretch
The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly
backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short
and/or tight. Rare occasions like a test, there is less
chance of injury than if used as a regular exercise.
Substitution: Sitting on the floor, extend the left
leg in front of you. Bend the right leg and place Substitution: Perform the modified Hurdler Stretch
that foot against the left inner thigh. Lower the with one leg bent in front of the body and the foot
right knee toward the floor as far as possible to toward the inner thigh of the leg you are
open up the hips. stretching.

22. Full Head Circles Deep Knee Lunges

23. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base
of the skull, grind on disks, and produce dizziness. The
vertebrae of your neck are not shaped for motion
through a circular path. Head rolls are bad to the neck
over time.

24. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base
of the skull, grind on disks, and produce dizziness. The
vertebrae of your neck are not shaped for motion
through a circular path. Head rolls are bad to the neck
over time.

25. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base
of the skull, grind on disks, and produce dizziness. The
vertebrae of your neck are not shaped for motion
through a circular path. Head rolls are bad to the neck
over time.

26. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base
of the skull, grind on disks, and produce dizziness. The
vertebrae of your neck are not shaped for motion
through a circular path. Head rolls are bad to the neck
over time.
Substitution: Go half way back and forth forward from
shoulder to shoulder. Both full circle or half should be
performed slowly.

27. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base
of the skull, grind on disks, and produce dizziness. The
vertebrae of your neck are not shaped for motion
through a circular path. Head rolls are bad to the neck
over time.
Substitution: Go half way back and forth forward from
shoulder to shoulder. Both full circle or half should be
performed slowly.

28. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is,
of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it
vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint.
through a circular path. Head rolls are bad to the neck
over time.
Substitution: Go half way back and forth forward from
shoulder to shoulder. Both full circle or half should be
performed slowly.

29. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is,
of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it
vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint.
through a circular path. Head rolls are bad to the neck
over time.
Substitution: Go half way back and forth forward from
shoulder to shoulder. Both full circle or half should be
performed slowly.

30. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is,
of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it
vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint.
through a circular path. Head rolls are bad to the neck
over time.
Substitution: Go half way back and forth forward from
shoulder to shoulder. Both full circle or half should be
performed slowly.

31. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is,
of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it
vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint.
through a circular path. Head rolls are bad to the neck
over time.
Substitution: Go half way back and forth forward from Substitution: Keep the knee over the foot when
shoulder to shoulder. Both full circle or half should be performing lunges; do not let the knee move past the
performed slowly. toes.

32. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is,
of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it
vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint.
through a circular path. Head rolls are bad to the neck
over time.
Substitution: Go half way back and forth forward from Substitution: Keep the knee over the foot when
shoulder to shoulder. Both full circle or half should be performing lunges; do not let the knee move past the
performed slowly. toes.

33. Full Head Circles Deep Knee Lunges
It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is,
of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it
vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint.
through a circular path. Head rolls are bad to the neck
over time.
Substitution: Go half way back and forth forward from Substitution: Keep the knee over the foot when
shoulder to shoulder. Both full circle or half should be performing lunges; do not let the knee move past the
performed slowly. toes.

34. Standing Hamstring

35. Standing Hamstring
Bending forward in an unsupported position and flexing the spine
causes the entire weight of the upper torso to be placed on the
low back extensor muscles. These muscles are not designed to
support this amount of load on their own. Additionally, if the
knee joints are “locked out” it can cause hyperextension of the
knee joint and place unnecessary stress on the ligaments of the
knee.

36. Standing Hamstring
Bending forward in an unsupported position and flexing the spine
causes the entire weight of the upper torso to be placed on the
low back extensor muscles. These muscles are not designed to
support this amount of load on their own. Additionally, if the
knee joints are “locked out” it can cause hyperextension of the
knee joint and place unnecessary stress on the ligaments of the
knee.

37. Standing Hamstring
Bending forward in an unsupported position and flexing the spine
causes the entire weight of the upper torso to be placed on the Substitution: Perform the modified
low back extensor muscles. These muscles are not designed to Hurdler Stretch with one leg bent in
support this amount of load on their own. Additionally, if the front of the body and the foot toward
knee joints are “locked out” it can cause hyperextension of the the inner thigh of the leg you are
knee joint and place unnecessary stress on the ligaments of the stretching.
knee.

38. Standing Hamstring
Bending forward in an unsupported position and flexing the spine
causes the entire weight of the upper torso to be placed on the Substitution: Perform the modified
low back extensor muscles. These muscles are not designed to Hurdler Stretch with one leg bent in
support this amount of load on their own. Additionally, if the front of the body and the foot toward
knee joints are “locked out” it can cause hyperextension of the the inner thigh of the leg you are
knee joint and place unnecessary stress on the ligaments of the stretching.
knee.

39. CREDITS
Information Pictures
Wikipedia.(2010). Slide 3: Copyright of Jonan
Warm-ups. Retrieved April 6, 2010. From Wikipedia
Web site: http://en.wikipedia.org/wiki/Warming_up
Slide 5: Copyright of Stacey
About.com. (2010)
Leslie Nesbitt (Producer and Directer) Warming up. Retrieved April 6, 2010.
From About.com Slide 6: Copyright of Min Suk
Web site: http://video.about.com/exercise/warming-up.htm
Navy fitness. (2010)
Slide 7 Picture 1:Copyright of Yu Xiang
Contraindicative stretches. Retrieved April 6, 2010. From:
http://www.usuhs.mil/bde/physicalfitness/navydocuments/
physicalfitnessseriescontraindicated.pdf