STRETCHING - Dos and Don'ts

Sure, you may walk or run regularly, hit the gym every other day or attend the occasional fitness class, but is your fitness program truly complete? Not without stretching it isn't! Stretching is a necessary component to any wellness routine regardless of your activity level. Without a good stretch before and after your workout you run the risk of serious injury.

Non-stretchers may also find themselves bulking up instead of trimming down and, as a result, losing valuable range of motion benefits. Lack of flexibility can affect your posture, causing tight hamstrings or hip flexors that will pull your pelvis out of its natural alignment. This can lead to long-term lower back strain and spine issues.

The good news is that stretching is easy and it can be a great way to relax. There are limitless ways to stretch: standing up, lying down and with or without the assistance of a wall, ball or exercise band. As with any exercise, there are also many ways to hurt yourself if you're not careful! Be sure to practice "safe stretch" and use some of these helpful tips to guide you on your way to becoming more flexible as you enhance your workout along the way.

DO: Be sure to stretch 8-10 minutes before AND after your workout, no matter what you're doing.

DON'T: Skimp on stretch time. You should hold each stretch for 15-20 seconds, starting with small range of motion and deepen it as you go. Quick stretches simply aren't worth your valuable workout time.

DO: Take it easy before your workout. You'll find that your muscles will naturally loosen with activity and you will have better flexibility after you've been moving for a while.

DON'T: Stretch past the point of discomfort. Flexibility does not happen overnight. Stretching should not be entirely comfortable, but it should not be painful either. The last thing you want to do is pull a muscle!

DO: Breathe during your stretches. Your muscles will slightly relax as you oxygenate them. Take a deep breath in through your nose and exhale through your mouth as you slowly deepen the stretch with focus and control.

DON'T: Bounce into your stretches. Find your position and hold, then take it further with slow, even breaths.

http://www.essortment.com/fitness-injury-stretching-dos-donts-avoid-injury-62490.html

Amendments 2011/2012 - Interpretation Summary

Amendments to the FIFA Laws of the Game will be effective as of 1 July 2011.

Law 1. Field of Play

a. Only lines indicated in Law 1 are to be marked on the field of play.

On artificial surfaces, other lines are permitted provided that they are of different and clearly distinguishable color. Some artificial surfaces field are used for other games beside football.

b. The shape of the goals must be square, rectangular, round or elliptical but the distance in between the goal posts must be 7.32 meter.

Law 2. The ball

Replacement of defective ball - If the ball burst or becomes defective during a penalty kick or during kicks from the penalty mark as it moves forward and before it touches any player or the crossbar or goalposts, the kick is retaken.

If the ball bursts or becomes defective during the course of a match, the match is stopped and is restarted with a dropped ball.

Law 3 - The Number of players - only structural changes in the text.

Guidelines to referees - Extra person on the field of the play.

Team Officials

The coach and other official indicated on the team list are deemed to be team officials.

Law 4 - The Players' Equipment

Basic equipment

shorts - if undershorts or tights are worn, they must be of the same main color as the shorts.

The current Law permits tights or different color to the shorts to be worn. This result to confusion. This change requires the tights, if worn to be of the same main color as the shorts.

Law 5 - The Referee

Structural changes to the text on The Referee - Powers and Duties

If an extra ball entering the field of play ......

Law 8 - Start and Restart of Play

Structural amendment to the text.

Definition of dropped ball

A dropped ball is a method of restarting play when, while the ball is still in play, the referee is required to stop play temporarily for any reason not mentioned elsewhere in the Laws of the Game.

Other decisions of IFAB

1. Additional Assistant Referees (AARs) - experiment to continue. Use of AAR at UEFA EURO 2012.

2. Goal-line Technology (GLT) - this project to continue.

3. Law 4 -Players' Equipment

a. Usage of radio communication to be referred to FIFA Task Force Football (FTFF) 2014 for consideration.

b. Wearing of "snoods" (knitted head gear or scarf) and other similar clothing is not permitted.

4. Law 12 - Fouls and Misconduct

Sending-Off offenses - will be referred to FTFF.

5. Vanishing Spray - approved the use of the vanishing spray by CONMEBOL on a trial basis.