Association of Cricket Officials Issue 32 | Page 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 13