•Terminology •Flexibility •ability of muscles to soften, extend or relax

•Mobility • range of motion of joints

•Strength •ability of muscles to hold skeleton in place !

•Tissue •muscle • soft tissue capable of flexion, extension and distortion

• tendons • connect muscle to bone

• ligaments • connect bone to bone

• fascia •an interconnected webbing of tissue which runs through the entire body

!•Stretching techniques •Active Isolation Stretching (AIS) / qigong stretching • short gentle stretches •promotes circulation •pre and post exercise

•Proprioceptive Neuromuscular Facilitation (PNF) stretching / tense & release stretching • intense release muscle tension •post exercise • can be dangerous if done incorrectly

•Yin Yoga / relaxation stretching • stretches held for long periods of time 3-5 minutes or more • tendon ligament •post exercise


YMAA Boston Stretching / Flexibility Workshop

•Leg

1. back of leg = hamstring group 2. front of leg = quadriceps 3. inside of leg = adductors 4. outside of leg = vastus lateralis

(abductors) 


1

2

3

4

!•Hip

5. hip flexors 6. piriformis




5

6

•Torso

7. pectoralis 8. trapezius 9. latissimus dorsi




7

9

8

!•Arm

10.biceps 11.triceps

10

11