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Warm Ups and Contraindicative Stretches
 

Warm Ups and Contraindicative Stretches

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Warm-ups and contraindicative stretches. Done by: Yellow house of S109 (2010). Stacey, Jonan, Min Suk and Yu Xiang.

Warm-ups and contraindicative stretches. Done by: Yellow house of S109 (2010). Stacey, Jonan, Min Suk and Yu Xiang.

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Warm Ups and Contraindicative Stretches Warm Ups and Contraindicative Stretches Presentation Transcript

  • WARM-UPS Yellow House: Stacey, Jonan, Min Suk and Yu Xiang
  • WHAT IS A WARM-UP? A warm-up prepares the body mentally and physically for a physical activity. For example, before running or playing an intense sport, one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific to the exercise that will follow, the type of warmups done should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. The risks and benefits of combining stretching with warming up are mixed and in some cases disputed.
  • BENEFITS Physical Effects Release of adrenaline Increase heart rate Allows oxygen in the blood to travel at a greater speed Allows joints to move more efficiently The dilation in the capillaries enables oxygen in the blood to travel at a higher volume.
  • A VIDEO ON WARM-UPS
  • HOW TO DO WARM-UPS?
  • HOW TO DO WARM-UPS? The ones that are done in SST.
  • CONTRAINDICATIVE STRETCHES
  • CONTRAINDICATIVE STRETCHES Definition of “contraindicative” Medicine (of a condition or circumstance) suggest or indicate that (a particular technique or drug) should not be used in the case in question.
  • CONTRAINDICATIVE STRETCHES Definition of “contraindicative” Medicine Hurdler’s Stretch (of a condition or circumstance) suggest or indicate that (a particular technique Seated Hamstring Stretch with both legs Extended or drug) should not be used in the case in question. Quadricep Stretch with Both Knees Flexed Standing Hamstring Deep Knee Lunges Full Head circles Windmills Donkey Kicks Deep Knee Bends
  • CONTRAINDICATIVE STRETCHES Definition of “contraindicative” Medicine Hurdler’s Stretch (of a condition or circumstance) suggest or indicate that (a particular technique Seated Hamstring Stretch with both legs Extended or drug) should not be used in the case in question. Quadricep Stretch with Both Knees Flexed Standing Hamstring Deep Knee Lunges Full Head circles These warm-ups either don’t do a good job stretching the muscles, or they have potential Windmills to do harm. Donkey Kicks Deep Knee Bends
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the backward bent knee and it is simply not necessary.
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the backward bent knee and it is simply not necessary.
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the backward bent knee and it is simply not necessary.
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the backward bent knee and it is simply not necessary. Substitution: Sitting on the floor, extend the left leg in front of you. Bend the right leg and place that foot against the left inner thigh. Lower the right knee toward the floor as far as possible to open up the hips.
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the backward bent knee and it is simply not necessary. Substitution: Sitting on the floor, extend the left leg in front of you. Bend the right leg and place that foot against the left inner thigh. Lower the right knee toward the floor as far as possible to open up the hips.
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short and/or tight. Rare occasions like a test, there is less chance of injury than if used as a regular exercise. Substitution: Sitting on the floor, extend the left leg in front of you. Bend the right leg and place that foot against the left inner thigh. Lower the right knee toward the floor as far as possible to open up the hips.
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short and/or tight. Rare occasions like a test, there is less chance of injury than if used as a regular exercise. Substitution: Sitting on the floor, extend the left leg in front of you. Bend the right leg and place that foot against the left inner thigh. Lower the right knee toward the floor as far as possible to open up the hips.
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short and/or tight. Rare occasions like a test, there is less chance of injury than if used as a regular exercise. Substitution: Sitting on the floor, extend the left leg in front of you. Bend the right leg and place that foot against the left inner thigh. Lower the right knee toward the floor as far as possible to open up the hips.
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short and/or tight. Rare occasions like a test, there is less chance of injury than if used as a regular exercise. Substitution: Sitting on the floor, extend the left leg in front of you. Bend the right leg and place Substitution: Perform the modified Hurdler Stretch that foot against the left inner thigh. Lower the with one leg bent in front of the body and the foot right knee toward the floor as far as possible to toward the inner thigh of the leg you are open up the hips. stretching.
  • Common ones Hurdler’s Stretch Seated Hamstring Stretch The hurdler stretch puts a lot of torque on the This stretch with both legs extended overly backward bent knee and it is simply not necessary. stresses the lower back if the hamstrings are short and/or tight. Rare occasions like a test, there is less chance of injury than if used as a regular exercise. Substitution: Sitting on the floor, extend the left leg in front of you. Bend the right leg and place Substitution: Perform the modified Hurdler Stretch that foot against the left inner thigh. Lower the with one leg bent in front of the body and the foot right knee toward the floor as far as possible to toward the inner thigh of the leg you are open up the hips. stretching.
  • Full Head Circles Deep Knee Lunges
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base of the skull, grind on disks, and produce dizziness. The vertebrae of your neck are not shaped for motion through a circular path. Head rolls are bad to the neck over time.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base of the skull, grind on disks, and produce dizziness. The vertebrae of your neck are not shaped for motion through a circular path. Head rolls are bad to the neck over time.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base of the skull, grind on disks, and produce dizziness. The vertebrae of your neck are not shaped for motion through a circular path. Head rolls are bad to the neck over time.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base of the skull, grind on disks, and produce dizziness. The vertebrae of your neck are not shaped for motion through a circular path. Head rolls are bad to the neck over time. Substitution: Go half way back and forth forward from shoulder to shoulder. Both full circle or half should be performed slowly.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base of the skull, grind on disks, and produce dizziness. The vertebrae of your neck are not shaped for motion through a circular path. Head rolls are bad to the neck over time. Substitution: Go half way back and forth forward from shoulder to shoulder. Both full circle or half should be performed slowly.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is, of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint. through a circular path. Head rolls are bad to the neck over time. Substitution: Go half way back and forth forward from shoulder to shoulder. Both full circle or half should be performed slowly.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is, of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint. through a circular path. Head rolls are bad to the neck over time. Substitution: Go half way back and forth forward from shoulder to shoulder. Both full circle or half should be performed slowly.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is, of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint. through a circular path. Head rolls are bad to the neck over time. Substitution: Go half way back and forth forward from shoulder to shoulder. Both full circle or half should be performed slowly.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is, of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint. through a circular path. Head rolls are bad to the neck over time. Substitution: Go half way back and forth forward from Substitution: Keep the knee over the foot when shoulder to shoulder. Both full circle or half should be performing lunges; do not let the knee move past the performed slowly. toes.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is, of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint. through a circular path. Head rolls are bad to the neck over time. Substitution: Go half way back and forth forward from Substitution: Keep the knee over the foot when shoulder to shoulder. Both full circle or half should be performing lunges; do not let the knee move past the performed slowly. toes.
  • Full Head Circles Deep Knee Lunges It can pinch anterior nerves in the neck and at the base When the knee joint breaks a 90 degree angle, that is, of the skull, grind on disks, and produce dizziness. The the knee joint moves past the lower portion of the leg, it vertebrae of your neck are not shaped for motion places tremendous stress on the knee joint. through a circular path. Head rolls are bad to the neck over time. Substitution: Go half way back and forth forward from Substitution: Keep the knee over the foot when shoulder to shoulder. Both full circle or half should be performing lunges; do not let the knee move past the performed slowly. toes.
  • Standing Hamstring
  • Standing Hamstring Bending forward in an unsupported position and flexing the spine causes the entire weight of the upper torso to be placed on the low back extensor muscles. These muscles are not designed to support this amount of load on their own. Additionally, if the knee joints are “locked out” it can cause hyperextension of the knee joint and place unnecessary stress on the ligaments of the knee.
  • Standing Hamstring Bending forward in an unsupported position and flexing the spine causes the entire weight of the upper torso to be placed on the low back extensor muscles. These muscles are not designed to support this amount of load on their own. Additionally, if the knee joints are “locked out” it can cause hyperextension of the knee joint and place unnecessary stress on the ligaments of the knee.
  • Standing Hamstring Bending forward in an unsupported position and flexing the spine causes the entire weight of the upper torso to be placed on the Substitution: Perform the modified low back extensor muscles. These muscles are not designed to Hurdler Stretch with one leg bent in support this amount of load on their own. Additionally, if the front of the body and the foot toward knee joints are “locked out” it can cause hyperextension of the the inner thigh of the leg you are knee joint and place unnecessary stress on the ligaments of the stretching. knee.
  • Standing Hamstring Bending forward in an unsupported position and flexing the spine causes the entire weight of the upper torso to be placed on the Substitution: Perform the modified low back extensor muscles. These muscles are not designed to Hurdler Stretch with one leg bent in support this amount of load on their own. Additionally, if the front of the body and the foot toward knee joints are “locked out” it can cause hyperextension of the the inner thigh of the leg you are knee joint and place unnecessary stress on the ligaments of the stretching. knee.
  • CREDITS Information Pictures Wikipedia.(2010). Slide 3: Copyright of Jonan Warm-ups. Retrieved April 6, 2010. From Wikipedia Web site: http://en.wikipedia.org/wiki/Warming_up Slide 5: Copyright of Stacey About.com. (2010) Leslie Nesbitt (Producer and Directer) Warming up. Retrieved April 6, 2010. From About.com Slide 6: Copyright of Min Suk Web site: http://video.about.com/exercise/warming-up.htm Navy fitness. (2010) Slide 7 Picture 1:Copyright of Yu Xiang Contraindicative stretches. Retrieved April 6, 2010. From: http://www.usuhs.mil/bde/physicalfitness/navydocuments/ physicalfitnessseriescontraindicated.pdf