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What types of flexibility are appropriate before recreational sports?

There are a few different flexibility techniques to help prepare the body for sport. Think of your pre-game routine as a 4 step process. Step 1 involves self-massage with the foam roller. Place your body weight on the foam roll and move slowly up a muscle, searching for tender areas or knots in the muscle. Once you find a tender area, stop and hold the pressure for 30 seconds. The self-massage helps to release tension in the muscle and since the muscle will be relaxed this is an excellent time to follow with a static stretch for the same muscle. Step 2 involves static stretching (stretches that are held for 30 seconds) to help increase muscle length. Step 3 involves movement-oriented body weight exercises that are performed at faster speeds to help prepare the muscles for higher-intensity, faster movements such as those involved in sports. A few examples include squats, squats on a single-leg, and tube walking. Perform ten controlled repetitions of each exercise. Step 4 involves performing your remaining pre-game sport-specific exercises.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.