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This article is from the Stretching FAQ, by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.

4.1.1.1 - Joint Rotations (Stretching)

The general warm-up should begin with joint-rotations, starting either from
your toes and working your way up, or from your fingers and working your
way down. This facilitates joint motion by lubricating the entire joint
with synovial fluid. Such lubrication permits your joints to function more
easily when called upon to participate in your athletic activity. You
should perform slow circular movements, both clockwise and
counter-clockwise, until the joint seems to move smoothly. You should
rotate the following (in the order given, or in the reverse order):

1. fingers and knuckles

2. wrists

3. elbows

4. shoulders

5. neck

6. trunk/waist

7. hips

8. legs

9. knees

10. ankles

11. toes

 

Continue to:

• prev: 4.1.1 - General Warm-Up (Stretching)
• Index
• next: 4.1.1.2 - Aerobic Activity (Stretching)

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sports, stretching, muscle, musculoskeletal system, reflex, flexibility, strength, joint, aerobic, risks, injury, overstretching, torn tissue, metabolic accumulation, muscle spasms