Stretching Objectives: Flexibility is an essential component of good health and is critical to peak fitness. By increasing your flexibility and range of motion, you can avoid injury; without flexibility, your body is an injury waiting to happen. When the muscles are tight they are unable to go through their normal ranges of motion, placing them at a greater risk. Basic Tips for Stretching 1. Warm-up First o Make sure the muscles are warmed up before stretching. A warm-up should consist of an activity that increases circulation and heart rate, whether it be a passive warm-up or active warmup. 2. Stretch Muscles slowly and gradually o The movement should never be jerky, stiff or hard. 3. Synchronize your breathing with your movement o The way we breathe can either rev up or clam down our nervous system, which in turn influences our heart rate and blood pressure. If we relax and breath deeply, it greatly increases our muscles ability to stretch through a greater range of motion. 4. Runners and walkers should hold the stretch o It is very important for runners and walkers to hold each stretch between 20 and 30 seconds to allow the muscle to lengthen. 5. Stretch Multiple times o Do each stretch three or four times on each side daily. 6. Avoid pain during the stretch o Never stretch to the point of pain. If you feel pain during the stretch you might be stretching too hard or there might be an injury in the muscle that needs to be attended to.
Lower Body Stretches Hamstring Stretch A 1. Lie with towel under small of back 2. Bend knee of one leg 3. Keep opposite leg straight 4. Keeping knee directly over hip 5. Slowly start to straighten leg keeping foot directly over hip Hamstring Stretch B 1. Lie with towel under small of back 2. Bend knee of one leg 3. Keep opposite leg straight 4. Bring bent knee to chest 5. Slowly start to straighten leg keeping knee at chest
Quad Stretch A 1. Kneel in lunge position 2. Place back foot on Physio ball 3. Slowly raise shoulders up 4. Place hands on front knee or stationary object at knee level 5. Keep back straight and flat Quad Stretch B 1. Place back knee on incline bench allowing lower leg to rest on bench 2. Keep front foot directly under knee 3. Place hands on front knee or stationary object 4. Keep back straight and flat 5. Hold stretch for 30-40sec 6. Increase incline on bench and hold stretch for another 30-40sec
Gluteus Stretch A 1. Lie flat on back with feet up on wall 2. Raise hips off ground 3. Cross one ankle on the opposite knee 4. Lower hips back to the ground 5. Keep hips as close to the wall as possible Hip Flexor Stretch 1. Kneel in lunge position 2. Place hands on stationary object just above knee level 3. Pressing down on stationary object, contract abdominals & raise head & shoulders toward ceiling 4. Turn back lower leg away from body 5. Push hips forward toward front leg
Standing Calf Stretch 1. Stand Upright 2. Place ball of toe against flat surface 3. Press heel firmly on the floor 4. Slowly lean hip forward 5. Keep Knee straight IT Band Stretch 1. Stand with one side facing wall 2. Cross the leg closest to wall behind other leg 3. Bend front leg keeping back leg straight 4. Slowly lean hip closest to the wall into wall 5. Feel the stretch at the outside of the hip closest to wall
Shoulder Stretch 1. Standing or seated keeping back straight 2. Grab one arm above elbow with opposite hand 3. Bring the arm being stretched toward body crossing chest 4. Keeping the elbow straight of the arm being stretched 5. Feel the stretch at the back of the shoulder Triceps Stretch 1. Standing or seated keeping back straight 2. Raise one arm straight up by ear 3. Gram the arm at elbow with opposite hand 4. Keep head and neck in neutral position 5. Feel the stretch in the back of arm
Corrective Exercises and Stretches Torso Twist and Tilt Repeat 2 times each side 1. Sit up Straight 2. Squeeze knees together 3. Twist to one side 4. Tilt 3 times 5. Twist Further to same side 6. Tilt 3 times 7. Twist Further to same side 8. Tilt 3 times 9. Twist to opposite Side 10. Repeat #4-8 Thoracic Extension- Level 1 1. Hands and Elbows against wall 2. Knees and tows against wall 3. Press forehead against back of hands 4. Push hips back 5. Drop chest toward Knees 6. Keep elbows against wall 7. Keep back straight and flat 8. Hold stretch for 10-15sec 9. Return slowly to starting position 10. Repeat 3 times
Shoulder Warm-Ups Front Raises w/band 1. Stand Upright, w/ one foot back 2. Keep palms turned downward, move out to front of body 3. Keep arms straight and elbows nearly locked 4. Raise hands until arms are parallel to floor, even w/ shoulders 5. Control movement, don t swing 6. Return slowly to starting position 7. Repeat : 3x15 8. Use Yellow Band Side Lateral Raises w/band 1. Stand Upright, w/ feet shoulder width apart 2. Keep palms turned toward your body, move out to side of body 3. Keep arms straight and elbows nearly locked 4. Raise hands until arms are parallel to floor, even w/ shoulders 5. Control movement, don t swing 6. Return slowly to starting position 7. Repeat : 3x15 8. Use Yellow Band Bent Over Rear Delt w/band 1. Keep hips up against wall 2. Keep feet fairly close together 3. Bend forward until chest is parallel to floor 4. Keep arms straight and elbows nearly locked 5. Raise hands until arms are parallel to floor, even w/ your ears 6. Return slowly to starting position 7. Repeat : 3x15 8. Use Yellow Band