Page 127 - Ian Oliver Boxing Fitness

REDUCES MUSCLE SORENESS ANYONE WHO HAS SUFFERED THE DREADED $ / - 3
DELAYED ONSET MUSCLE SORENESS WILL APPRECIATE THE WISDOM OF AVOIDING

THIS PARTICULAR AGONY BY A WARM DOWN AND STRETCH )F LIKE ME YOU SPENT THE
THREE DAYS AFTER RUNNING A MARATHON COMING DOWNSTAIRS BACKWARDS YOU
WILL KNOW JUST WHAT ) MEAN SADLY THE LAST THING ANYONE WANTS TO DO AFTER

COMPLETING A MARATHON IS ANY FURTHER FORM OF EXERTION 9OUR WARM DOWN
SHOULD BE SIMILAR IN CONTENT AND DURATION TO YOUR WARM UP

"ALLISTIC STRETCHING

)NVOLVES BOUNCING MOVEMENTS AND IS HIGHLY INADVISABLE AS THE

MOVEMENT LACKS THE REQUIRED CONTROL AND DOES NOT ALLOW THE MUSCLES TO
STRETCH ADEQUATELY 4AKEN TO THE EXTREME IT CAN CAUSE SORENESS AND INJURY
"EST LEFT TO lNELY TUNED SPECIALISED ATHLETES SUPERVISED BY EXPERIENCED

COACHES 3TRETCH SLOWLY DON T BOUNCE

4HE WARM DOWN STRETCH

9OU CAN AVAIL YOURSELF OF ANY NUMBER OF BOOKS ON mEXIBILITY WHICH VARY
IN HOW MUCH TECHNICAL INFORMATION THEY CONTAIN ) HAVE WORKED ON THE

BASIS THAT FOR NOW WHAT YOU NEED TO KNOW IS
WHICH MUSCLES TO STRETCH

HOW TO DO THEM

) PREFER TO START AT THE TOP AND WORK DOWN IN THE HOPE ) WON T OVERLOOK
ANY PARTS IN THE DESCENT MANY PREFER TO WORK THEIR WAY UP INSTEAD !LL
STRETCHES LISTED FROM PAGE ONWARDS REQUIRE NO WALLS BOXES OR OTHER

EQUIPMENT

&INISH OF BY MOBILISING NECK SHOULDERS HIPS AND ANKLES 3HAKE OUT ARMS
AND LEGS AND TAKE A WARM SHOWER