Featured Posts

PERFORMING ART GALLERY These amazing photographs are the brainchild of professional photographer and passionate Physie girl, Heidi Boardman. Inspired by the artistic beauty, striking aesthetic and physical grace of the movement...

Read more

Grand Champions 2013Grand Champions 2013 Winning at the national finals for your age group is one of the greatest achievements in Physie. Congratulations to all our Grand Champions of 2013. 6 years Ava, Mermaid Beach 7 years Shaylee,...

Read more

Empowering Girls For LifeEmpowering Girls For Life Physie is a fusion of dance and sport that empowers girls for life. Watch Brooke’s story...

Read more

The True Spirit of PhysieThe True Spirit of Physie These two gorgeous 5 year old physie girls are from two clubs that have always competed against each other – Manning Valley and Taree Great Lakes. The girls met last year and, despite joining different...

Read more

Join the Conversation...Join the Conversation... BJP Physie Chat Facebook group had it's 2000th member join last night. So get on board as they say and "Join The Conversation" at our Facebook group.

Read more

Stretching – Part 2

Posted by Jackie on 03-Aug-2013

Whatever your stretching goal, you must be warm before you stretch.  Stretching doesn’t make you warm, movement does and the body needs movement to get ready to dance.  That’s one of the reasons we do marching, because it gets the blood flowing and raises the body’s temperature.  How often do we see physie girls come into the hall from the cold outside and flop down into the splits to stretch.  This isn’t safe and stretching like this before class or a competition can actually lead to injury.

There are three key things to remember when you stretch.  First, you must never be in pain.  If you feel pain, back off a little on the stretch until it’s comfortable.  Second, remember to breathe!  Breathing helps your muscles relax and stretch further.  Long, slow breaths are best.

 

 

 

 

 

 

 

 

And thirdly, don’t hold your stretches for more than 60 seconds at a time.  So, if you’re watching TV, that’s two ads, then it’s time to change positions!

There is no evidence to suggest that stretching before an event will make you less sore.  But it certainly helps you loosen up your joints and muscles, gets blood flowing and, importantly, helps you to have an accurate mental awareness of the limits of your range of motion. And that’s really important so that you don’t go past your limits in the heat of the moment when you are competing.

There is no guarantee that stretching prior to an event will prevent all injuries.  But being thoroughly warm and knowing your limits will.  And if you work on your strength and stability and on stretching the counter muscles (e.g. hip flexors and abductors) you can decrease your risk of injury too.

So, to recap:

-          Always warm up before you stretch
-          Dynamic (moving) stretches before physie
-          Static (still) stretches after physie
-          Never hold a stretch for more than 60 seconds
-          Never stretch through pain
-          Remember to relax and breathe!

Here are 3 great websites to visit if you want to learn more…
www.stretchingworld.com
www.physioadvisor.com
www.stretch.co.nz