Stretching Exercises Daud

8/3/2019 Stretching Exercises Daud

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STRETCHING EXERCISES

Stretches for side of neck:

1.

Sit or stand with arms hanging loosely at sides2. Turn head to one side, then the other3. Hold for 5 seconds, each side4. Repeat 1 to 3 times

Stretches side of neck

1. Sit or stand with arms hanging loosely at sides2. Tilt head sideways, first one side then the other3. Hold for 5 seconds4. Repeat 1-3 times


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Stretches back of neck

1. Sit or stand with arms hanging loosely at sides2. Gently tilt head forward to stretch back of neck3. Hold 5 seconds4. Repeat 1-3 times

Stretches side of shoulder and back of upper arm

1. Stand or sit and place right hand on left shoulder2. With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15

seconds

3. Repeat on other side


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Stretches shoulder, middle back, arms, hands, fingers, wrist

1. Interlace fingers and turn palms out2. Extend arms in front at shoulder height3. Hold 10 to 20 seconds, relax, and repeat

Stretches triceps, top of shoulders, waist

1. Keep knees slightly flexed>2. Stand or sit with arms overhead3. Hold elbow with hand of opposite arm4. Pull elbow behind head gently as you slowly lean to side until mild stretch is felt5. Hold 10 to 15 sec6. Repeat on other side


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Stretches middle back

1. Stand with hands on hips2. Gently twist torso at waist until stretch is felt3. Hold 10 to 15 sec4. Repeat on other side5. Keep knees slightly flexed


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Stretches ankles

1. Stand and hold onto something for balance2. Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times

counterclockwise.

3. Repeat on other side(Note: can also be done sitting)


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Stretches calf

1. Stand a little way from wall and lean on it with forearms, head resting on hands2. Place right foot in front of you, leg bent, left leg straight behind you3. Slowly move hips forward until you feel stretch in calf of left leg4. Keep left heel flat and toes pointed straight ahead5. Hold easy stretch 10 to 20 seconds6. Do not bounce7. Repeat on other side8. Do not hold breath


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Stretches front on thigh (quadriceps)

1.

Stand a little a way from wall and place left hand on wall for support2. Standing straight, grasp top of left foot with right hand3. Pull heel toward buttock4. hold 10 to 20 sec5. Repeat on other side


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Relaxes hamstrings, stretches calves, achilles, and ankles

1.

Stand with feet shoulder-width apart2. Keep heels flat, toes pointed straight ahead3. Assume bent knee position (quarter squat)4. Hold 30 sec


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Stretches inner thigh, groin

1. Stand with feet pointed straight ahead, a little more than shoulder-width apart2. Bend right knee slightly and move left hip downward toward right knee3. Hold 10 to 15 seconds4. Repeat on other side5. If necessary, hold on to something (chair, etc.) for balance


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Stretches side of hip, hamstrings

1. Sit on floor with right leg straight out in front2. Bend left leg, cross left foot over, place outside right knee3. Pull left knee across body toward opposite shoulder4. Hold 10 to 20 seconds5. Repeat on other side6. Breathe easily


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Stretches lower back, side of hip, and neck

1. Sit on floor with left leg straight out in front2. Bend right leg, cross right foot over, place outside left knee3.

Bend left elbow and rest it outside right knee4. Place right hand behind hips on floor

5. Turn head over right shoulder, rotate upper body right6. Hold 10 to 15 seconds7. Repeat on other side8. Breathe in slowly

Stretches back of leg and lower back


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1. Sit on floor, legs straight out at sides2. Bend left leg in at knee3. Slowly bend forward from hips toward foot of straight leg until you feel slight stretch4. Do no dip head forward at start of stretch5. Hold this developmental stretch 10 to 20 seconds6. Repeat on other side7. Foot of straight leg upright, ankles and toes relaxed8. Use a towel if you cannot easily reach your feet

Stretches shoulders, arms, hands, feet and ankles

1. Lie on floor, extend arms overhead, keep legs straight2. Reach arms and legs in opposite directions3. Stretch 5 sec, relax


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Lari pecut

Lari pecut adalah aktiviti yang memerlukan para pelajar membuat larian untuk satu jarak dengan sepantas

yang terdaya. Kepantasan larian bergantung kepada dua faktor utama, iaitu panjang langkah dan kekerapan

langkah. Dalam pelajaran Pendidikan Jasmani/Pendidikan Sains Sukan, para guru hendaklah menerangkan

tentang cara pergerakan yang betul kepada para pelajar mereka. Prinsip-prinsip asas acara lari pecut adalah

seperti berikut:

a) Berlari di atas hujung kaki, bukan di atas tapak kaki.

b) Kaki belakang diluruskan setiap kali mengakhiri tolakan yang dibuat oleh kaki

c) Tangan digerakkan dengan pantas

d) Leher dan bahu hendaklah dalam keadaan selesa (tidak ditegangkan).

TEKNIK MULAAN LARI PECUT

Terdapat dua teknik mulaan yang digunakan dalam acara lari pecut, iaitu:

a) Mulaan gaya berdiri

b) Mulaan gaya dekam

Mulaan gaya berdiri

Gaya ini seringkali diamalkan oleh para pelajar semasa mereka bersedia untuk memulakan larian dari

sesuatu tempat. Oleh yang demikian, adalah paling baik jika para guru memperkenalkan teknik asas mulaan

gaya berdiri dalam sesi permainan kecil yang memerlukan para pelajar berlari. Langkah-langkah bagi

penggunaan teknik mulaan gaya berdiri adalah seperti berikut:

a) Kaki hadapan diletakkan seberapa dekat yang boleh dengan titik atau garis

mula.

b) Bengkokkan sedikit kaki hadapan.

c) Berat badan ketika membuat persediaan hendaklah terasa seperti telah

terkumpul di kaki hadapan.

d) Condongkan badan ke hadapan.


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Stretching Exercises Daud

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