<ul><ul><li>Using speed of movement, momentum, and active muscular effort to bring about a stretch </li></ul></ul><ul><ul>...
<ul><li>Start in an athletic position </li></ul><ul><li>Put your arms out to the side </li></ul><ul><li>Slowly Turn Left a...
<ul><li>Start in an athletic position </li></ul><ul><li>Step forward and lunge down </li></ul><ul><li>Come back up  </li><...
<ul><li>Start in an athletic position </li></ul><ul><li>Step backward and lunge down </li></ul><ul><li>Come back up  </li>...
<ul><li>Start with a wide base </li></ul><ul><li>Step to the side and sit into both sides </li></ul><ul><li>Come back up  ...
<ul><li>Start in an athletic position </li></ul><ul><li>Bring your right leg to your left hand </li></ul><ul><li>Bring you...
<ul><li>Start on all fours with your hand in the middle of your body </li></ul><ul><li>Bring your right leg forward and yo...
<ul><li>Start in a pushup position </li></ul><ul><li>Move your feet up an inch at a time until you cannot keep your legs s...
<ul><li>Start in an athletic position </li></ul><ul><li>Bring your right knee up and hold it </li></ul><ul><li>Step forwar...
<ul><li>A slow, gradual, and controlled elongation of the muscle through the full range of motion, holding the stretch for...
<ul><li>Start with your feet two to three shoulder lengths apart </li></ul><ul><li>Go down to your left </li></ul><ul><li>...
<ul><li>Go into a lunge position with your knee on the ground and lean forward  </li></ul><ul><li>Switch legs </li></ul><u...
<ul><li>Squat down </li></ul><ul><li>Take your elbows and push your knee away from you </li></ul>
<ul><li>Start in an athletic position </li></ul><ul><li>Bring your leg up behind you </li></ul><ul><li>Bring your other le...
<ul><li>Start in an athletic position </li></ul><ul><li>Bring your arm across your body and hold it </li></ul><ul><li>Swit...
<ul><li>Start in an athletic position </li></ul><ul><li>Bring your arm behind your body and hold it </li></ul><ul><li>Swit...
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Stretching

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stretching to get ready to workout

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Stretching

  1. 2. <ul><ul><li>Using speed of movement, momentum, and active muscular effort to bring about a stretch </li></ul></ul><ul><ul><ul><ul><li>Trunk Rotations </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Forward Lunge </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Backward Lunge </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Side to Side Lunge </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Cross over kick </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Spider Walk </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Inch Worm </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Knee Holds </li></ul></ul></ul></ul>
  2. 3. <ul><li>Start in an athletic position </li></ul><ul><li>Put your arms out to the side </li></ul><ul><li>Slowly Turn Left and Right </li></ul>
  3. 4. <ul><li>Start in an athletic position </li></ul><ul><li>Step forward and lunge down </li></ul><ul><li>Come back up </li></ul><ul><li>Step forward with your other foot and lunge down </li></ul><ul><li>Your knee should never hit the ground and make sure you have a wide base </li></ul>
  4. 5. <ul><li>Start in an athletic position </li></ul><ul><li>Step backward and lunge down </li></ul><ul><li>Come back up </li></ul><ul><li>Step backward with your other foot and lunge down </li></ul><ul><li>Your knee should never hit the ground and make sure you have a wide base </li></ul>
  5. 6. <ul><li>Start with a wide base </li></ul><ul><li>Step to the side and sit into both sides </li></ul><ul><li>Come back up </li></ul><ul><li>Step to the other side and sit into both sides </li></ul>
  6. 7. <ul><li>Start in an athletic position </li></ul><ul><li>Bring your right leg to your left hand </li></ul><ul><li>Bring your left leg to your right hand </li></ul><ul><li>Make sure you are alternating </li></ul>
  7. 8. <ul><li>Start on all fours with your hand in the middle of your body </li></ul><ul><li>Bring your right leg forward and your left leg back </li></ul><ul><li>Bring your left leg forward and your right leg back </li></ul><ul><li>Take your time on this stretch, do not rush it </li></ul>
  8. 9. <ul><li>Start in a pushup position </li></ul><ul><li>Move your feet up an inch at a time until you cannot keep your legs straight </li></ul>
  9. 10. <ul><li>Start in an athletic position </li></ul><ul><li>Bring your right knee up and hold it </li></ul><ul><li>Step forward and bring your left knee up </li></ul><ul><li>Keep alternating </li></ul>
  10. 11. <ul><li>A slow, gradual, and controlled elongation of the muscle through the full range of motion, holding the stretch for approximately 20 seconds </li></ul><ul><ul><ul><ul><li>Hamstring </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Hip Flexor </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Groin </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Quad </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Chest </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Tricep </li></ul></ul></ul></ul>Smoot 2007
  11. 12. <ul><li>Start with your feet two to three shoulder lengths apart </li></ul><ul><li>Go down to your left </li></ul><ul><li>Go down to your right </li></ul><ul><li>Go down to the middle </li></ul>
  12. 13. <ul><li>Go into a lunge position with your knee on the ground and lean forward </li></ul><ul><li>Switch legs </li></ul><ul><li>Make sure your opposite hand is in the air </li></ul>
  13. 14. <ul><li>Squat down </li></ul><ul><li>Take your elbows and push your knee away from you </li></ul>
  14. 15. <ul><li>Start in an athletic position </li></ul><ul><li>Bring your leg up behind you </li></ul><ul><li>Bring your other leg up behind you </li></ul><ul><li>Do not let your knee go outside the frame of your body </li></ul>
  15. 16. <ul><li>Start in an athletic position </li></ul><ul><li>Bring your arm across your body and hold it </li></ul><ul><li>Switch arms </li></ul>
  16. 17. <ul><li>Start in an athletic position </li></ul><ul><li>Bring your arm behind your body and hold it </li></ul><ul><li>Switch arms </li></ul>

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