Association of Cricket Officials Issue 32 | Página 13
Stretch Four: Back Stretch
Kneel so that your buttocks are on your heels. Place your
arms on the floor in front of you. Bring your chest as close
as you can to your knees. Hold the stretch for 30 seconds.
You should feel the stretch across the whole of the back.
Stretch Three: Chest Stretch
Using a doorway or suitable surface, place the inside of one
forearm on the wall. Next, take a big step forward with the
foot nearest the wall so that your forearm on the wall is now
behind you. Pushing against the wall with your forearm, twist
your body away from the wall. You should feel the stretch in
the front of the shoulder/chest area of the shoulder nearest
the wall. As with the other stretches, hold the stretch for
30 seconds.
Stretch Five: Hamstring Stretch
Place one foot in front of the other, keeping the front leg
straight and the rear leg bent. Lean forward, keep your back
flat and place your hands on the bent leg. You should feel
the stretch on the back of the front leg. Hold the stretch for
30 seconds on each side.
These five stretches are not an exhaustive list. Any stretch done properly can aid the overall well-being of the modern-day
umpire. Above all, though, it is imperative that any stretch you perform does not cause pain. If it does then immediately stop
the stretch and speak to an exercise professional.
For further information on fitness for cricket umpiring, please contact Ross at [email protected]
email us at [email protected] contact us on 0121 446 2710
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