Stretching & Flexibility

Click here to load reader

Embed Size (px)

description

Fitness is a Lifestyle!Learn the many ways of stretching from Ms. Azura and reap the benefits of it today!Life is better when shared!

Transcript of Stretching & Flexibility

  • 1. STRETCHING & FLEXIBILITY PREPARED BY:AZURA

2. BENEFIT OF STRETCHING

  • Increased flexibility and range of motion
  • Injury prevention
  • Preventing DOMS (Delayed Onset Muscle Soreness)
  • Improved posture
  • Improvements in sports performance
  • Stress relief

3. Definition of FLEXIBILITY

    • Amount of movement available at a joint
    • The term flexibility means the same as mobility or suppleness.

4. Outer Hip Stretch

  • Lay on the floor on your back
  • Cross the left foot over the right knee, keeping the left knee bent
  • Extend your left hand out & look to the left
  • Use your right hand to pull the left knee across your body
  • Hold for between 10 and 30 seconds

5. Lower Back Stretch

  • Lay on the floor on your back
  • Bring your knees up to your chest and use your arms to pull them in further
  • Hold for between 10 and 30 seconds
  • Add internal rotation to further stretch gluteus medius

6. Latissimus Dorsi Stretch

  • Kneel on the floor
  • Lean forwards with the arms outstretched as far as possible and hands on the floor
  • Push your buttocks down towards your feet keeping your hands still to increase the stretch
  • Hold for between 10 and 30 seconds

7. Abdominal Stretch

  • Lay on the floor on your stomach
  • Place your hands on the floor at shoulder level
  • Lift your upper body away from the floor, straightening your arms
  • Keep your hips flat on the floor
  • Hold for between 10 and 30 seconds

8. Hip Flexor Stretch

  • Kneel with one knee on the floor and the other foot in front with the knee bent
  • Push your hips forwards and keep the back upright
  • Hold for between 10 and 30 seconds

9. Standing Quadriceps Stretch

  • Stand on one leg and pull the other foot up behind your bottom
  • Keep your knees together and push your hips forwards to increase the stretch
  • Hold for between 10 and 30 seconds

10. Standing Hamstring Stretch

  • Stand with one leg just in front of the other
  • Bend the back knee and rest your weight on the bent knee
  • Tilt the hips forwards as if sticking your bum in the air!
  • Hold for between 10 and 30 seconds

11. Posterior Shoulder Stretch

  • Stand upright and cross one arm across your body
  • Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder
  • Hold for between 10 and 30 seconds

12. Triceps Stretch

  • Place your hand on your upper back with the elbow bend towards the ceiling
  • Use your other hand to pull the elbow towards your head
  • Hold for between 10 and 30 seconds

13. Chest Stretch

  • Stand hip width apart
  • Bring both hands to the back clasp your hands.
  • Open up your chest and stretch.
  • Hold for between 10 and 30 seconds

14. Lateral Neck Flexion Stretch .

  • Look straight forward and do not let the chin drop down
  • Move your ear towards the shoulder
  • Don't let your shoulder lift up
  • Hold for between 10 and 30 seconds